As the days get shorter and winter settles in, it’s no wonder that many people start to feel a bit low. Actually, a large number of people tend to feel this way! So, it’s usually called the “winter blues,” “seasonal depression,” or even the more official term “seasonal affective disorder.” it’s just a common struggle that lasts for multiple months. If you live in places in the world with six months of darkness, then the rates go up a lot higher.
But why is this so common? Well, there are a lot of reasons, such as less daylight (meaning less vitamin D and A), holiday pressures, colder weather, and those sky-high heating bills, that can make it tough to keep spirits up. Plus, it means less time getting fresh air, and schedules somehow get way too busy too.
But here’s the thing: you don’t need to deal with this. Seriosuly, you don’t have to deal with this happening every year for the several months it lasts. So, with all of that said, here are some ways to manage seasonal depression and bring a bit of light back into the darker months.
Get Outside Whenever You Can
Spending time outdoors is one of the best ways to shake off that winter slump. It really doesn’t matter whether you hate the cold or not; you just might need to tough through it. So, sunlight, even on cloudy days, helps your body produce serotonin, which boosts your mood. Plus, you need that Vitamin D anyway, and even that helps with the mood. But it’s not easy to get outside when the cold makes you want to stay bundled up inside.
Ideally, just try getting out for 10-15 minutes a day, even if it’s just a quick walk or a few minutes soaking in the daylight. If getting outside isn’t possible, a sunlight lamp can help. These lamps mimic natural light and can be a huge help in managing mood through the winter months. Just a little light each day can work wonders. They’re not even that expensive, either.
Stick to a Routine to Keep Your Mood Up
Sure, it’s easy to let routines slide when it’s dark and chilly, but keeping a regular schedule can make a world of difference. When your body’s natural rhythm is thrown off, it can leave you feeling sluggish or down, making it harder to get things done. So that’s why you seriously need a good routine to help yourself out.
Choose Foods That Fuel You
Needless to say, when it’s cold, it’s tempting to reach for comfort foods, but these can sometimes leave you feeling even more drained. Sure, a peppermint hot chocolate here and there is great; it’s good for the soul, but you really need to understand that diet has a big impact on how you feel.
So, just focus on foods that are rich in nutrients. Basically, eat whole foods and stay away from any processed foods (and processed meat is included in that). Again, sometimes it is fine, but not often.
Explore Therapy Options If You Need More Support
Sometimes, lifestyle changes alone aren’t enough to manage seasonal depression. And yes, this is something that should be taken seriously. So, why not look into therapy? Actually, therapy can be a great way to find additional support, and there are options tailored specifically for dealing with SAD.
There are a lot of different therapies out there that are known for helping with seasonal depression, such as ketamine therapy, art therapy, and music therapy; there’s traditional cognitive behavioral therapy as well. But overall, feeling this way is valid, and yes, it’s absolutely worth talking to a mental health professional about this. They know that seasonal depression, let alone anything mental health-related, isn’t some sort of one-size-fits-all approach.
Stay Connected with the People Who Matter
Sure, it’s easy to retreat into hibernation mode when the winter blues hit, but staying connected with friends and family can make a huge difference. The holidays are full of social events, but not everyone finds these gatherings uplifting. If big events feel overwhelming, keep it simple by meeting with one or two close friends.
Get Moving, Even Just a Little Bit
Okay, so this one might be a bit generic, but even this deserves some attention. Now, did you know that exercise is a natural mood booster? Did you know that it can be especially helpful during winter? It doesn’t have to mean hitting the gym or signing up for intense workouts. Gentle activities like yoga, stretching, or going for a walk all help lift spirits.
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