How to Beat Winter Blues
- 1. Eat a Serotonin-Boosting Diet If you’ve got winter blues, you may find yourself craving and eating more sugar and refined carbohydrates than usual. ...
- 2. Take the Right Supplements ...
- 3. Practice Meditation ...
- 4. Get Cozy ...
- 5. Get Some Physical Exercise ...
- 6. Plan Something to Look Forward To ...
- 7. Cross an Item Off Your “To-Do” List ...
Full Answer
Is the 'Winter Blues' a real thing?
Winter blues are real. However, there are many individuals who experience this winter depression who usually brush off the possibility that they’re suffering from SAD. Take the signs and symptoms of SAD seriously because, similarly to major depression, this condition can worsen over time.
What's the deal with Winter Blues?
How to Deal with the Winter Blues? Seasonal Affective Disorder Signs and Symptoms. Many people wonder if the commonly known winter blues is in fact depression. ... Physical Activity. ... Get Fresh Air. ... Eat a Healthy Diet. ... Supplements and Herbs. ... Home Spa Treatment. ... Breathe Essential Oils. ... Light Therapy. ... Listen to Music. ... Conclusion. ...
How to cope with the winter blues?
- Practice cooking new meals you will look forward to sharing with your family and friends during warm weather get-togethers.
- Learn a new skill you can apply to your current position at work or turn into a new form of work for yourself.
- Learn how to become better with Money – making it, saving it, and investing it.
How to fight Winter Blues?
Which brings us to my number one thing to do to fight the winter blues:
- Cuddle under a blanket with a hot cocoa. Nothing like being under a thick and cozy blanket when it’s cold outside. ...
- Eat good food. If you’re feeling depressed by the season, a change in your diet might help and although a nice sugary treat or junk food can be comforting ...
- Exercise Go to the gym. ...
How do you treat winter blues?
Keep active. Research has shown that a daily one-hour walk in the middle of the day could be as helpful as light treatment for coping with the winter blues. ... Get outside. ... Keep warm. ... Eat healthily. ... See the light. ... Take up a new hobby. ... See your friends and family. ... Talk it through.More items...•
How can I stop winter depression?
Physical – Maintaining your level of exercise and a healthy balanced diet are great ways to elevate your mood and energy levels throughout the winter months. It is also important to regulate your sleep patterns; avoid sleeping during the day and avoid overindulging in caffeine and alcohol.
How do I get rid of winter anxiety?
Tuning into your body's needs is a great way to cope with anxiety and feel better during the winter months. Try yoga or meditation to take a break from anxious thoughts. Use mindfulness strategies to think happy to feel happy. You certainly are not alone if your distaste for winter comes from SAD and anxiety.
How long do winter blues last?
What are the signs and symptoms of SAD? SAD is not considered a separate disorder but is a type of depression characterized by its recurrent seasonal pattern, with symptoms lasting about 4 to 5 months per year.
Does taking vitamin D help with seasonal depression?
Low levels of vitamin D, caused by low dietary intake of the vitamin or not enough exposure to sunshine, have been found in people with SAD. However, it's unclear whether vitamin D supplementation can help to relieve SAD symptoms. Very little research has been done on dietary supplements other than vitamin D for SAD.
How do you emotionally survive the winter?
Brutally frigid winters can take a toll on your mood, but these little steps can help brighten your dreary days.Invest in high-quality warm clothes and boots. ... Find a winter-only activity you really enjoy—and schedule a lot of it. ... Cook up some warm, comforting recipes. ... Treat yourself to a few little seasonal luxuries.More items...•
How can I improve my winter mood?
Winter blues? 6 ways to improve mood and energyEat a healthy diet. Feeling blue can make you desire foods high in fat, carbohydrates and sugar. ... Get regular exercise. ... Try sun therapy. ... Increase social interactions. ... Get enough sleep. ... Practice relaxation techniques.
How can I improve my mental health in winter?
5 Winter Self-Care Tips for Mental HealthWatch Your News Intake. If you feel negatively impacted by the news, limit your exposure. ... Start a Gratitude Journal. ... Bundle Up and Go Outside. ... Meditate. ... Stay Connected.
How do you cure the blues?
Tips for Beating the BluesNurture Physical Health. Eat and Move. Eat healthy and get some exercise no matter what—even during vacations, holiday seasons and stressful times. ... Care for Emotional and Spiritual Health. Be Honest. ... Make Time to Relax. Move Gently. ... Minimize Stress. Practice Mindfulness.
Does vitamin D help with winter blues?
Vitamin D Vitamin D is known as the “sunshine vitamin” because your body can make it by using cholesterol and absorbing natural sunshine. Your mood may improve with as little as 10 minutes of sun exposure. This is why light therapy is an important treatment for SAD. Your body can also absorb vitamin D through food.
What are some symptoms of the winter blues?
Symptoms specific to winter-onset SAD , sometimes called winter depression, may include:Oversleeping.Appetite changes, especially a craving for foods high in carbohydrates.Weight gain.Tiredness or low energy.
Does everyone get winter blues?
It's fairly common, and it's more mild than serious. It usually clears up on its own in a fairly short amount of time,” says Dr. Matthew Rudorfer, a mental health expert at NIH. The so-called winter blues are often linked to something specific, such as stressful holidays or reminders of absent loved ones.
How can I improve my winter mood?
Winter blues? 6 ways to improve mood and energyEat a healthy diet. Feeling blue can make you desire foods high in fat, carbohydrates and sugar. ... Get regular exercise. ... Try sun therapy. ... Increase social interactions. ... Get enough sleep. ... Practice relaxation techniques.
What vitamins are good for seasonal depression?
Vitamin D, melatonin and St. John's Wort are recommended for seasonal depression. Omega-3 fatty acids, magnesium and vitamin C may also help with depression. Vitamins are not a replacement for medical treatment but may improve its effectiveness.
What helps seasonal affective disorder?
How is SAD treated?Exposure to sunlight. Spending time outside or near a window can help relieve symptoms.Light therapy. If increasing sunlight is not possible, exposure to a special light for a specific amount of time each day may help.Psychotherapy. ... Antidepressants.
What is the best antidepressant for seasonal affective disorder?
Selective serotonin reuptake inhibitors (SSRIs) are the preferred type of antidepressant for treating SAD. They increase the level of the hormone serotonin in your brain, which can help lift your mood.
01. Have an exercise schedule
Working out is often the LAST thing we want to do when it is freezing, dark, and we are feeling those winter blues. We know exercise has mood-boosting benefits, but we don’t get those benefits unless we are actually workout. When it is easy to blow off your workout, it is helpful to have a schedule.
03. Listen to an upbeat playlist or podcast
Maybe don’t play the playlist you had on repeat your last trip to Cabo because that may make you feel worse; however, get some upbeat tunes going! When you’re driving, making dinner, doing busy work – put some headphones on and jam out. I know a good song or a funny podcast always helps when I’m just feeling “meh.”
04. Stay social
It might feel like you are already doing a ton of socializing with the holiday parties, extra family time, and end of the year celebrations. After our schedule being stacked with that, it is easy to just want to go into our beds and turn on Netflix and hide.
05. Take a vitamin D supplement
Not only does vitamin D boost mood, but it also boosts your immune system, and we all know how easy it is to get sick in the wintertime! I know that getting sick can really throw off my routine, making me feel even worse.
06. Stick to a sleeping schedule
Ohhhhh, who is guilty of staying in bed a little bit later and later each morning as we get deeper into winter? Can I give that one double hands up? So guilty – and I know it doesn’t make me feel any better, but it is just so easy to do! I have found that staying on a sleep schedule, at least on the weekdays, helps me when those winter blues hit.
07. Clean up your house
Having a clean house, car, office, etc, just makes you feel better when you’re in a down mood. I make an effort to try and keep things organized, or at the bare minimum, make my bed every day to avoid coming home to a messy house and feeling even worse. Take just 5-10 min every day tidying up, and your spaces will remain clean and organized.
08. Get something on the calendar
Something that helps to boost your mood is having something on the calendar to look forward to.
What is Winter Blues?
Winter blues is a subsyndromal version of SAD but with less severe symptoms. Research by the U.S. National Institute of Health found that as much as 10-18% of the population in central and northern parts of the country experience winter blues. ( source: psychiatry.org)
What is the difference between SAD and winter blues?
And in between, are those with winter blues who don’t feel fully themselves during the fall or winter. They can still function well enough day to day, but the darker months are more challenging for them than other months.
