There is no trying to deny it these days. You look outside, the trees are bare, and there is a definite chill in the air. It is dark when you wake up and it is dark when you get out of work, sometimes it feels like it is dark all the time. As much as we want to believe in an endless summer, winter is here. As the days get shorter and the nights get longer and colder, even the best of us can get a little down.
The “winter blues” is characterized by mild depression, lack of motivation, and low energy that can occur during the cold winter season. Estimates vary but some experts say about 20 percent of Americans fall victim to the winter blues. This is not a surefire sign of Seasonal Affective Disorder or Seasonal Depression that tends to be more severe and characterized by significant feelings of hopelessness and despair and typically only affects about 2 percent of American. However, this does not mean you should ignore or brush off these feelings. There are things that you can do to either prevent the blues from coming on, or get back to your normal self if they are already here.
Exercise: Exercise is not just necessary for maintaining or losing weight and staying healthy, it also plays an important role for regulating your mood. Getting at least 20 minutes of vigorous exercise per week has shown to reduce depression and increase energy. Aerobic activity can release mood-enhancing endorphins, which can help to silence your thoughts and reframe a negative mindset.
Create a normal sleep schedule: When it is cold and dark it is normal to feel more tired than usual, and while it may be tempting to sleep in on dark mornings, it is best to stick to your regular sleep schedule. Aim for 7-8 hours each night and try to keep your bed time and waking time consistent. Normal sleeping patterns help to maintain your energy levels, and pulling the shades and hibernating all winter will only contribute to your low energy and low mood.
Eat a healthy diet: When and what you eat has a great effect on your mood and energy. Try to avoid refined and processed foods as these foods are devoid of the nutrients your body needs. They also decrease your energy levels and can affect your mood; causing depression, lack of concentration and mood swings. Try to incorporate more complex carbohydrates and proteins into your diet. These healthy foods provide your body and mind with nutrients, and stabilize your blood sugars and your energy levels.
Get some sun: Most people know that sunlight provides us with Vitamin D, however not everyone is aware that sunlight also improves your mood. Lack of sunlight can cause many people to become depressed. Much like exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Keep the shades up during the day to let more light in. Sit near windows whenever you can to maximize your sun exposure. You can also consider changing the light bulbs in your house to “full spectrum” bulbs. These mimic natural light and actually have the same effect on your mind as the real thing.
Watch your alcohol intake: Staying in with a glass of wine in front of nice warm fire may seem like the perfect way to spend a cold winter evening. However, while it may be tempting to turn to alcohol when you are feeling down or stressed this is not a good idea, as alcohol is a depressant. Drinking in moderation is fine for most people, however excessive drinking can lead to low energy, anxiety and fatigue (especially the morning after), and this can make your low mood even worse.
Embrace the Season: Instead of avoiding the cold and snow, why not try to enjoy it? Take up a winter sport like ice skating, skiing, hockey or even sledding. Staying active will boost your energy. Seeing the winter in a positive light can help to keep your spirits high.
There are many ways you can avoid the winter blues or at least decrease the effects. However, if you find that your symptoms are becoming more serious and you feel that they are impacting your daily life it may be time to seek professional help. Seasonal Affective Disorder includes symptoms such as hopelessness, helplessness, difficulty concentrating, changes in sleep or appetite or thoughts of suicide. These more serious symptoms should not be ignored, and you should consider seeking additional support from a mental health professional in these cases. Your EAP is a great place to start. They can assist you in locating resources and provider information to help you get started beating the winter blues.
Resources:
10 Ways to Relieve the Winter Blues http://www.everydayhealth.com/depression/your-best-weapons-against-the-winter-blues.aspx
Seasonal Affective Disorder http://www.mayoclinic.org/search/search-results?q=seasonal%20affective%20disorder
Seasonal Depression: 9 Ways to Ward Off the Winter Blues http://www.huffingtonpost.com/2013/01/19/seasonal-depression-10-wa_n_2499481.html