7 Strategies for Throwing off the Winter Blues
The sun is out today! It was so nice to go outside today and see greens, blues, whites, and yellows instead of the dreary, drizzly gray that has plagued us for weeks. Today is only February 5, so I know winter is not over, but I needed this little reprieve from the gloomy. Thank you, God, for the sun. I needed a break from my winter blues!
When the weather is cold and dreary, and the sun has taken a leave of absence, it is easy to fall into the winter blues—those feelings of sadness that creep up on many of us when the festivities of the holiday season have come to an end and the long weeks of winter seem to stretch endlessly ahead. The blues are characterized by mild depression or sadness, social withdrawal, sleeping too much, low energy, and difficulty concentrating or making decisions. These symptoms can mimic a major depressive disorder known as Seasonal Affective Disorder, but while there are similarities, there are significant differences in cause and severity. (I will be addressing Seasonal Affective Disorder, or SAD, in an article next week. Stay tuned.)
If the symptoms of winter blues sound familiar to you, read on for actions you can take to throw them off and start feeling more like yourself again.
7 Ways to Combat Winter Blues
Get outside!
What is it about light that lifts our spirits so much? A plethora of research indicates that exposure to light, especially natural light gives us a greater since of health and well-being, both physically and mentally. Physically, regular exposure to natural light lowers the probablility of cardiovascular disease, diabetes, and obesity, and even results in lower mortality among adults. Mentally, natural light appears to reduce depression symptoms such as fear, worry, and sadness. On the flip side, light promotes happiness, peacefulness, and optimism.
Research reports that 120 minutes per week is needed in order for a person to reap the benefits of sunlight. So what if getting outside is not possible for you, or what if the sun is uncooperative like it has been during this dreary Texas winter? Light therapy offers many of the same benefits as natural sun. Many products on the market mimic the light of the sun and are readily available for shopping online. Some are set up as alarm clocks so that you can wake to natural light even if your schedule requires you to get up before dawn (Look for sunlight alarms). Don’t expect a speedy miracle, though. It can take 2-5 weeks of regular use before you feel the effects.
2. Stay socially connected
Right now you may think your best friends are your bunny slippers and fuzzy blanket. I can certainly relate to that! If, like me, you are inclined to be introverted anyway, that tendency becomes a monster in January and February! However, even extroverts sometimes want to hibernate somewhat in the winter. While a little of that is fine, you don’t want to avoid your friends and family altogether. Human beings were created for relationships and it is not good for us to be alone all the time. Staying connected to others reduces anxiety and depression and fosters a greater sense of purpose. When you reach out to spend time with someone else, you are doing you both a favor.
So what about social media? Is that a good way to stay connected? It can be. It depends on how you use it. If you are scrolling mindlessly, falling prey to ads, of feeling wistful and envious of others, then hear me loud and clear. That is not healthy for you! When I fall into this pattern, I notice that time flies exponentially fast leaving me depressed not just about the content I’m seeing, but also about all of the time I have wasted! This kind of social media consumption leads not just to anxiety and depression, but also discontent and feelings of inadequacy. BUT if you are using social media to connect to people you care about but don’t see often or if you are consuming uplifting content from “influencers,” social media can be a positive and rewarding tool. I follow accounts of people who inspire me daily and add to my faith journey. I have been able to stay connected with people I wouldn’t otherwise, especially since I don’t live in the state where I grew up. I have been able to stay up to date on the happenings in the lives of my extended family which allows me to be able to pray for them specifically and uplift them regularly. There are people from my past with whom I have a stronger relationship now than when I saw them on a regular basis because I tend to be more open when I am writing than I am in person. I have new friends that I met online who have become integral members of my inner circle and I can’t imagine life without them now. So is it all bad? Of course not. Like so many other things, it depends on how you use it. I choose to use it for good!
3. Make time for hobbies/activities you enjoy
Are you a creative? I am. For years I didn’t pursue this side of myself because I didn’t think I had the time. Fortunately, as a teacher, I had the opportunity to be creative in my job, but things I enjoyed for myself? I treated those like luxuries that I couldn’t afford time wise. I have since learned that engaging in activities you love is food for the soul. It is necessary to happiness and fulfillment. Ignoring part of yourself leads to depression, anxiety, and discontent.
Maybe creativity isn’t your thing. Maybe you are an athlete who no longer makes time for sports. Maybe you can’t play like you used to when you were younger, but I bet there are things you can add that would feed that part of you. Maybe you enjoy games and puzzles. Indulge yourself without guilt and watch your mood lift. Maybe you find satisfaction in fixing things, repairing, and restoring. Maybe you enjoy hiking or camping! Do more of that! (I wouldn’t want to be outside in the winter, but I know plenty people who do.) I could go on, but the point is, find what you enjoy and do it.
4. Move your body
Exercising was never my favorite. However, before I was disabled, I exercised regularly whether it was walking, strength training, or putting a cardio workout on the TV (Thank you, Denise Austin!) Now that I am unable to move like I want to, I realize how much I miss it. Not only did it help keep my body in shape, but it did more for my mental health and self-image than I realized. I miss it and am currently looking for things I can still do that will give me that sense of health and well being.
Studies have shown that regular exercise can be as effective for mild depression as medication and psychotherapy. The studies even suggest that regular movement through exercise can help individuals suffering from ADHD to enjoy more focused thoughts and a reduction in confusion and fatigue.
Meditative movements such as those used in Qigong, tai chi, and some forms of yoga are excellent strategies for throwing off the winter blues. These practices focus on changing posture, breathing, and rhythm which all lead to an overall sense of well being.
And for bonus points, moving in sync with someone else, such as you would with a jogging partner or workout buddy, has even been shown to improve self-esteem!
5. Eat nutrient dense foods
When I am feeling down, my “go to” comfort food is full of simple carbohydrates and sugar. These foods hit the spot and make me feel better. Unfortunately, that quick dopamine response is followed by a hard crash that leaves me feeling worse than I did before. A better plan is to eat nutrient dense foods that have a positive effect on your body’s serotonin and dopamine, the chemicals that carry messages from your GI tract to your brain. The results are fewer mood swings and improved focus. To achieve this, eat foods that are a combination of whole, fiber-rich, fermented, and filled with antioxidants, folate, vitamin D, magnesium, B vitamins, and zinc. (More on this in a future article)
6. Get adequate sleep
Sleep is crucial to your mental well being. If you consistently get too little sleep, you will likely experience stress, anger, frustration, irritability, and sadness. Your productivity will suffer, leading to feelings of inadequacy and lower self-esteem. Oddly enough, too much sleep can also leave you feeling blue. For optimal mental health, adults need between 7-9 hours of sleep per night. It is best to keep to a regular schedule, even on the weekends. Many sleep experts will tell you to have the same bedtime and wake up time 7 days a week, but personally I cannot be that rigid, If you want to allow yourself an extra hour or two on the weekends, I think that is fine as long as you don’t exceed 9 hours. Getting 10 or more will likely leave you feeling groggy and that’s not good for anyone’s peace of mind!
One of the most important habits to ensure adequate sleep is a consistent bedtime. If you stay up until the wee hours of the morning, you aren’t going to feel like getting up in the morning, and if you do, you are likely to be unproductive due to lack of sleep. Another important habit is to get up when the alarm goes off. I know, I know, snoozing feels so good! I’ve been known to set my alarm an hour before I have to get up so I can get maximum snooze time. It’s addictive! The problem is that it is detrimental to your day. A full sleep cycle takes roughly 90 minutes. Every time you snooze, you start the cycle over. It may feel good in the moment, but it’s overall effect on your mental health is detrimental. The snooze button has been shown to prolong sleep inertia, that period of time after waking up where you feel groggy and a bit confused. Who needs that?
So get yourself a nighttime routine and a morning routine and stick to them. Your sense of well-being will thank you!
7. Try aromatherapy
Aromatherapy is a natural practice using essential oils with plenty of anecdotal evidence to support it. However, the research surrounding aromatherapy is of low quality and therefore considered inconclusive. Hopefully this will change in the future since recent studies are showing actual physiological changes with its use. The chemical diversity in the composition of certain oils demonstrates an ability to have impact on a cellular level. That said, the use of essential oils is not curative and is not designed to replace medication prescribed by a physician. It can help, though! Since we are talking “winter blues” here, and not a major depressive disorder, combining aromatherapy with some of my other suggestions may be all you need.
If you are new to essential oils, the following list will give you a good starting point. Keep in mind that oils can be used in massage, in a diffuser for inhaling, and topically. Before you apply topically or use in massage, research safety measures. Some oils need to be diluted in a carrier oil (olive oil or something similar). Some oils can be taken internally, but they have to be “food grade” oils. Even then they may not be tolerated well internally, so use caution. My favorite use is to diffuse oils into the air. Diffused, the scents permeate the air and smell wonderful. The table below will give you a good starting place for using essential oils. There are many others, but these are some of the most common.
Reduces stress: lavender, bergamot, chamomile
Reduces anxiety: sweet orange, chamomile, rosemary,
lavender mixed with ylang-ylang and neroli
Boosts mood: lavender, sweet orange, sage
Relaxes breathing: lavender
Lowers cortisol: bergamot
Anti-depressive: chamomile, lavender mixed with damascus rose
Improves sleep: lavender, chamomile
Improves sense of calm: lavender
In addition to essential oils, smells in general can affect your mental health because they are closely associated with the part of the brain involved in emotional and behavior responses. Certain smells can trigger memories that bring comfort and joy.
I hope you found some or all of these tips useful in helping you thwart the mild depression that plagues so many of us this time of year. If you are experiencing more serious seasonal depression, you may have Seasonal Affective Disorder. My next article will address SAD. Meanwhile, you may want to talk to your medical professional about a best plan for help.
References
10 tips to beat the Winter Blues (plus the difference between sad and reoccurring low mood). 10 tips to beat the winter blues (plus the difference between SAD and reoccurring low mood) | University Health Center. (n.d.). https://health.unl.edu/10-tips-beat-winter-blues-plus-difference-between-sad-and-reoccurring-low-mood
Food & your mood: How food affects mental health - aetna: Foods that help your brain health. Aetna. (n.d.). https://www.aetna.com/health-guide/food-affects-mental-health.html
Gladwell, V.F., Brown, D.K., Wood, C. et al. The great outdoors: how a green exercise environment can benefit all. Extrem Physiol Med 2, 3 (2013). https://doi.org/10.1186/2046-7648-2-3
How simply moving benefits your mental health. Harvard Health. (2016, March 28). https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350#:~:text=Changing%20your%20posture%2C%20breathing%2C%20and,a%20feeling%20of%20well%2Dbeing.
Lumsden, J., Miles, L. K., & Macrae, C. N. (2014). Sync or sink? Interpersonal synchrony impacts self-esteem. Frontiers in psychology, 5, 1064. https://doi.org/10.3389/fpsyg.2014.01064
MediLexicon International. (n.d.). Essential oils for depression: Oils that may help and how they work. Medical News Today. https://www.medicalnewstoday.com/articles/315481
Sánchez-Vidaña, D. I., Ngai, S. P., He, W., Chow, J. K., Lau, B. W., & Tsang, H. W. (2017). The Effectiveness of Aromatherapy for Depressive Symptoms: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2017, 5869315. https://doi.org/10.1155/2017/5869315
White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3
