If the gray skies and endless cold has you down, you aren’t alone. Seasonal depression {technically called SAD – seasonal affective disorder} affects as many as 25 million Americans each year. According to WebMD, the exact cause of seasonal depression is unknown, but lack of sunlight leading to lower levels of serotonin might have something to do with it. While the only real cure might be to wait out the bleak winter months, like a sort of emotional hibernation, there are things you can do to minimize the effects of the winter blues:
- Exercise. This is like the cure-all for pretty much all that ails you. Walk around your neighborhood, join a gym, jump rope in your garage…just get moving.
- Lower your sugar intake. Boo, hiss! I know. BUT, lowered serotonin causes all sorts of wonky appetite regulation problems. You may crave sugar to give you a quick boost of energy and fullness, but those cravings can really lead to over-doing it. Lower sugar just makes you feel better in the long run. Sad, but true.
- Prescribe yourself light therapy. There are actually light therapy lamps you can buy or you can try swapping out your bulbs for brighter ones if your blues are not overwhelmingly bad.
- Take vitamin D supplements. We normally get all the vitamin D we need from just 15 minutes in the sun. Around these parts, 15 minutes of sun is an all out earth shifting experience this time of year, so supplementing goes a long way.
- Eat a balanced diet. Resist the urge to eat empty carbs, and instead, make the carbs count. Also, don’t skimp on protein and fats…I think that is what they mean by “balanced.” 🙂
- Start a 30 day challenge. Give yourself a distraction that betters you in the long run. Start a 30 day fitness challenge, a 30 day no-sugar challenge, or a 30 day no-complaining challenge…whatever, just give yourself something to focus on besides how stinkin’ awful everything feels.
- Volunteer. The winter months are usually the least busy of all of the year. Make them your volunteer month. Giving back makes you feel good. Depression makes you feel bad. Fight good with bad…maybe they will at least neutralize one another.
- Plan a winter trip that takes you south for a week or so. Sometimes that little something to look forward to, and then the week in the sun regenerates you to the point of hanging on till spring. Plus, traveling is awesome.
- Head outside. Bundle up and get out and get fresh air. Yes, I know you may have to have cross country skis to make it to the mailbox, but strap ’em on and breath it in.
- If SAD is affecting your overall quality of life, make sure to talk to your doctor. They may be able to get you over the hump.
How do you combat the winter blues?
~Mavis
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Cecily says
Great tips Mavis! I have found that doing many of these things also helps with fibromyalgia symptoms which are worse during the winter months. I find that taking a daily B-complex gives a boost of energy that can help get me going when I just want to lie in bed all day.
Mavis says
That is great to know. Thanks for sharing. Hopefully any other fibromyalgia sufferers adopt some of these for some relief!
Mrs. Mac says
Great tips .. especially the nutrition aspect. Golly, do you think that a SAD (Standard American Diet) might contribute to SAD (Seasonal Affective Disorder)? 🙂
Mavis says
SAD contributes to SAD. Awesome!
Sherry in Sumner says
Mavis, these are all really good suggestions. I especially like the 30-day challenge. I am not a habitual complainer, but they still get through, mostly in my head, so I think I’ll take up that challenge: no complaining for 30 days.
Mavis says
Let us know how it goes Sherry! Good luck.
Donna J says
I love your list! I am especially glad to see ‘volunteer’ as one of your suggestions. Serving others lets you focus outward rather than inward and is really beneficial for reducing the blues, the blahs, and the grumpies.