12 Ways to Beat the Winter Blues

We’ve had the longest month ever, and now we’re just barely making it through February wondering if we’ll see the sun, green grass, or signs of life again. This past January was cold in New England, with short days and dark nights, creating the conditions for the winter blues. The winter blues are fairly common and can leave you feeling less energetic and sadder than usual. It can also cause you to lose focus and motivation, which can affect your relationships and lifestyle.

Thankfully, these mood changes are temporary and can be managed with some lifestyle changes. There is a difference between the “winter blues” and seasonal affective disorder (SAD). If your winter blues seem to be affecting your life in a negative way, and you’re concerned that it might be more than just feeling a little down, be sure to consult your doctor for a diagnosis and more information. at the same time, This article A useful resource for distinguishing between SAD and the winter blues.

The winter blues combined with the third year of the pandemic are affecting many of us. Now is the time to get over it and take steps to improve our mental health. Today I’m going to share some ways to overcome the winter blues, and maybe even surprise yourself by embracing what winter has to offer.

12 Ways to Beat the Winter Blues

go outside.

Colder temperatures, shorter days and dark nights keep us indoors more in winter, and we’re deprived of one of the most important vitamins our bodies need to function properly – vitamin D. Vitamin D deficiency is said to affect approximately 50% of the population in recent years. Evidence suggests that vitamin D may help prevent chronic disease and improve immune function, which is especially important during a pandemic. Spending at least 120 minutes a week outdoors has been proven to improve physical and mental health and well-being. Looking to combine the benefits of the outdoors with exercise? Even better!Exercise has been shown to improve mental health and Walking also showed positive effects on creative thinking. It can be as simple as a walk on the road, or you may want more adventurous hiking, skiing, snowboarding, snowshoeing, Nordic skiing or fat biking. Whatever you choose, taking your first steps outdoors will benefit you in many ways!

Nourish your body.

A nutrient-dense diet can help lift your mood and make you feel better both physically and mentally. Of course, everything has to be in moderation. Don’t beat yourself up for a bowl of ice cream after dinner or a quick snack for lunch. It’s all about balance, nourish your body with lots of water (the air is so dry in winter!), healthy fruits, vegetables, whole grains, nuts, seeds, legumes and protein! Citrus fruits taste great to me lately – they feel like a burst of energy and sunshine. To help with any other deficiencies, you may ask your doctor or nutritionist about other supplements like vitamin D to boost immunity and CBD to help with anxiety.jessie swears Balanced CBD Gummies every morning and Her daily multivitamin from Ritual.

Get moving.

Even if it’s too cold outside, move your body! While I think there are enough layers to make it possible to get out every day, even if it’s just 10 minutes…we have different tolerances for the cold, some have less than others…lol Jessie 😜. You can move your body in many ways – try yoga, Pilates, dance, peloton classes, elliptical, indoor swimming or tennis. This keeps blood flowing in your body and releases endorphins that help manage stress and anxiety. Here is a good article on how to prove that exercise can improve mental health.

Magazine.

My anxiety has intensified a lot over the past few weeks with the postpartum hormonal changes. Good timing, right? Last week, I started journaling at night before going to bed. My therapist suggested some simple and quick tips to help reflect on my day, focusing on the positives and shifting my perspective a little bit was very helpful. We can all focus on ourselves, and these practices are very helpful. Simply writing down three things you’re grateful for is a great way to shift your mindset from those winter blues to gratitude. She also recommends responding to the following prompt: One thing that went well today. One thing is not going well. How can i change it? What goals can I set for tomorrow? I also graded my day at the beginning of this journaling exercise, and I found that by the end, I changed my grades frequently because I realized that my day was much better than a small event that I found myself sticking to to begin with .

Make phone calls or meet up with friends and family.

For me, nothing drives me crazy more than someone I know and love. They also know me very well, can sense when I’m struggling, and always seem to know what to say to help me through tough times. Being with friends or family helps us show us that we are not alone. A simple phone call or meeting is always requested by a doctor.

Start a new hobby/creative project.

OK, I get it, this might seem like a lot, but if you can spare some time, you might find it very beneficial. Spending time doing things you enjoy has been shown to improve mental health. In fact, doing something new may be more beneficial for changing your mood. Why not accept something new? You can try cooking, baking, knitting, painting, guessing, pottery, creative writing, photography, fitness classes. If one of these strikes your fancy, check out the local listings for courses and opportunities to meet some like-minded people while you’re in the course.

Embrace the hygge.

The Danish hygge pronounced hyoo-guh is a noun or adjective used to describe the quality or behavior of comfort, contentment, and well-being. Instead of being trapped in the darkness of winter, the Danes embrace the comfort and joy that retreating in their home brings to them. Curl up under a soft blanket, listen to the crackling flames, light a candle, watch a show or read a fun book. Take the opportunity to get out of your head and start your mind journey. Let the hygge begin!

Plan a trip.

Planning a local day trip, long weekend trip, or even a week-long vacation if you can swing it will help give you something to look forward to. It doesn’t have to be extravagant, but it can do wonders for your mental health and drive an hour to a destination for a hike, brewery, shopping or ski day. Looking for a weekend getaway in New England?Check out some of our New England winter vacation recommendations here.

Prioritize your sleep.

Sleep is very important for mental health. Lack of sleep will only add to the blues you may be feeling. Try to stick to a regular sleep routine, going to bed and waking up at the same time every day. Everyone’s internal clock is slightly different, and your lifestyle may control some of it. No matter what time you need to get up in the morning, change your bedtime accordingly so you have enough time to get the deep sleep you deserve. Try limiting electronics an hour before bed to help your body’s natural melatonin rise without the interference of blue light. Create a calm sleep environment and try quiet, peaceful activities like reading, bathing, gentle stretching/yoga, meditation and journaling before bed to prepare you for a good night’s sleep.

Take a break from the news/social media.

We tend to watch more TV and do more scrolling in the winter because of the cold and lack of sunlight. Too often, we turn on the TV without thinking and suddenly get caught up in the news, which tends to focus on every bad thing happening in the world. If you’re already battling the winter blues, this will only take you deeper into that black hole. Take a break if you need to and look at something lighter.Check out our recommendations 20 Comedy Shows to Watch Now.

At the start of the new year, I deleted Instagram from my phone and it helped my mood a lot. I found myself scrolling and clicking on apps mindlessly without even realizing what I was doing. My anxiety levels increased significantly after using the app. Instead, I regularly check on my computer for a few minutes a day.

Phototherapy.

During the long winter months, light therapy is another way to get the vitamin D we all crave. Lack of sunlight can create defects, and it’s amazing what science can do to help address that. Lightboxes have shown efficacy in treating SAD by causing mood-boosting chemical changes in the brain caused by light in a lightbox that mimics outdoor lighting. These two Mayo Clinic articles outline the data behind light therapy, its benefits, and preventative measures: Grief Healing: Choosing a Light Therapy Box and PhototherapyOf course, ask a medical professional about light therapy first to see if it’s right for you.

Seek professional help.

People often wait until they have an emergency to seek help. If you feel like your winter blues are getting the best of you, prioritize your mental health and seek help. SAD is a serious condition, and you should not fight it alone. The sooner you get help, the sooner you can make a plan to get back to your best self. Don’t be ashamed of it, but be proud and brave for taking the necessary steps to take care of yourself.

Life is too short to be miserable, so embrace as much as you can, or at least try to make the most of a cold, dark winter. Move your body, develop healthy eating habits, get outside, get a good night’s sleep, and know the flowers are blooming before you know it. Take it easy on yourself too, winters can be tough and we’re going through our third year in the pandemic. These are tough times. Don’t feel guilty about doing what’s right for you.

Have you done anything to beat the winter blues? We’d love to hear in the comments how helpful.