With our remaining daily fewer hours of sunlight, comes the chilly and windy gray weather that can bring on “winter blues.” While we appear to have conquered half of our seasonal Midwest winter climate, the National Institutes of Health (NIH) remind us of the usual sad and less energized feelings, accompanied by less interest in activities, that can alter a person’s mood at this time. Everyday Health (EH) tells us that this is not a discrete medical condition, but suggests “from 10 to 20 percent of American adults experience such seasonal mood changes at some level.”
In fact, EH states “A small percentage of people who experience a change of mood with the season do have seasonal depression, a more severe condition that is a medical disorder, also known as Seasonal Affective Disorder (SAD). SAD affects between 1 and 9 percent of Americans, depending on their (geographical) location and how severe the change of season actually is.” This recurrent form of major depression is seen in feelings of despair and hopelessness, fatigue, appetite changes, and sleeping and concentration difficulties. The Mental Health Divison of NIH instructs us that “Symptoms of winter blues are milder than those of SAD, but that doesn’t mean you should brush off your blah feeling.”
Here are EH suggestions that will help you lift your mood this 2023 remaining winter:
1. GET MOVING in your house, fitness building, or outside when possible. At least 20 minutes of vigorous activity four times weekly is highly suggested by fitness gurus.
2. SET YOUR ALARM CLOCK AND STICK TO A SLEEP ROUTINE which means waking up at the same time on all days of the week. At least seven hours of sleep nightly is highly recommended for your overall health.
3. TRY STREAMING LAUGH-OUT-LOUD FILMS that can counter depressive symptoms occurring in the brain.
4. WARM YOURSELF UP WITH A MUG OF REAL HOT COCOA or other warm drinks that prepare us for sleep. These liquids can increase serotonin levels (the feel-good hormone) in the brain that help us relax. Also, nutritionists recommend eating fish three to five times weekly with plenty of whole grains, fruits, and vegetables and, at least, one whole egg daily.
5. HOST A PARTY but don’t stress out in the planning experience.
6. REWARD YOURSELF WITH DAILY ACTIVITIES that give you a sense of accomplishment and happiness.
7. WRITING DOWN YOUR THOUGHTS CAN HAVE A POSITIVE EFFECT ON YOUR MOOD, BUT DON’T LET YOUR TO-DO LIST GET OUT OF HAND. Complete the business you need to take care of, and do it on time.
8. BOOK A STAYCATION – EVEN IF IT’S A MINI ONE. You may even try going with family or friends to a local concert or trying out a new restaurant with them.
9. CONSIDER LIGHT THERAPY IF YOU CAN’T GET THE SUNSHINE YOU NEED. If you have the flexibility with weather and your available time, brief outdoor walks can help your mood and energy levels. But leading in the cause of depression is the decrease in sunlight which can also disrupt circadian rhythms (the body’s natural 24-hour process for wake and sleep scheduling). This disruption in sleep scheduling can cause changes in your serotonin levels and lower your Vitamin D output. Especially helpful for adults with full-fledged seasonal depression, therefore, is the full-spectrum light box. Light therapy can help regulate circadian rhythms with their natural release of hormones that aid in energy and the creation of a better sleep pattern.
10. DON’T HESITATE TO SEE YOUR HEALTHCARE PROFESSIONAL. Because “winter blues” can be part of some other bodily system such as chronic pain, headaches, sleep disorders, and even heart disease, it is highly recommended to have your symptoms checked out.
