7 Incredible Tips to Beat the Winter Blues

 I met my neighbour yesterday. He was complaining and saying that I don't like cold weather as it gets dark early and cold. We have to stay home with kids often. 

That's why I like talking about Winter Blue, today to prepare you for the coming days. If the colder weather and shorter days make you the winter blues, you're not alone.

1. What are Seasonal affective disorder (SAD) Symptoms

Generally, being familiar with symptoms would help you with treatment. During cold days, It’s not uncommon to experience difficulties concentrating, a change in your sleep routine, or sadness.
 Have you had these feelings? You may say I'm depressed most of the time. I'm not feeling sociable/I'm withdrawing from social situations. You may feel hopeless, worthless, or forlorn. Possibly, having experience of oversleeping or inadequate sleep. Having difficulty keeping up with everyday tasks, disinterest in activities, or a lack of energy. 
For some, this mood shift is transient and readily handled by lifestyle changes. However, for some people, the winter blues can progress to a more serious form of depression known as seasonal affective disorder, or SAD. What's the good news? There are several options you may do to get rid of the winter blues. 

2. Focus On Your Self-care 

To beat the winter blues, you should begin taking care of your mental health.

List three to five situations for which you are thankful.

Invite yourself to something warm to eat or drink.

Lighting a few fragrant candles.

Try relaxation methods and deep breath

Make a call to a friend—new or old—that you enjoy conversing with or haven't heard from in a while.

Take a break from screens in general and social media in particular.

Take a look over old photos. 

Take ten minutes to tidy or declutter your area.

During daylight hours, open your blinds to let in some natural light. 

See a comedy or drama that makes you chuckle.

Consider your options for volunteering.

3. Keep Your Regular Routine

Try your best to keep your regular routine as normal as possible. Changes frequently have an impact on your emotions. So, sticking to your regular routines helps you stay interested. Include socializing in your routine if it gives you energy. If spending time alone and pretty much keeping to yourself is more your style, concentrate on things that will allow you to unwind, think, and feel refreshed.

4. Creating a work-life Balance

Creating a work-life balance entails becoming more effective at managing your time and planning your professional obligations, which can free up space for more personal pursuits, such as spending time with friends and family or leisure activities and relaxation.

5. Get Active

Try to raise awareness of the positive effects of physical activity, such as going for a stroll in the park, taking a dancing class, or playing tennis. Exercise can help prevent and alleviate anxiety and sadness.  Make plans to take a tour through your favorite locations and places to visit. Being under the sun helps to boost vitamin D levels, all of which can contribute to an enhanced emotional state, also, it regulates serotonin activity, enhances melatonin synthesis, and balances your circadian cycle.(1)

6. Eating Healthy

Eating healthy is particularly crucial in the cold.  When you have the winter blues, you may crave carbs and sugary foods like bread, spaghetti, and chocolate. However, you should also be eating lots of fresh fruit and vegetables. Besides, taking supplements such as Magnesium, Vitamin D pills, or vitamin D could be a substitute. For example, vitamin D-fortified foods, soy milk, oily fish, salmon, mackerel, and sardine, milk, cereals, and oats can provide you with vitamin D and could assist with alleviating your symptoms.

7. Ask For Professional Help

It could be time to look for professional help if your symptoms intensify.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

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References

1. Melrose S. Seasonal affective disorder: an overview of assessment and treatment approaches. Depress Res Treat. 2015;2015:1-6. doi:10.1155/2015/178564