With the hustle and bustle of the holidays now over, many of us will be feeling the winter blues. As the days get shorter and the weather colder, it’s not uncommon to experience tiredness,low moods, sadness or have disrupted sleep. Some simple alterations to our lifestyle can make the world of difference as we await the brighter skies of Spring.
Here are a few tips on how you can combat the winter blues.
- Get Outside
Try and get as much sunlight as possible as this is one of the primary causes of feeling down in the winter months. For many of us, we will begin work when it is dark and leave to go home when it’s dark, spending all day inside. If you are able to, try taking a walk on your lunch break, or moving your desk near a window for some more natural light.
- See People
It can be tempting to hide away when we feel blue, but do try and make time for your friends and family. Even if it’s just a short call here and there as research has shown that building your social connections can boost your mood. If you don’t get to see many people face-to-face these days, try adding small doses of extra kindness to those you do interact with. It’s likely to make their day and improve yours.
- Start a Project
Starting a project can help build your confidence as well as giving you a sense of accomplishment. This could be something to improve your home, something artsy, or organising your photo albums. Anything that you can concentrate on and escape to. This will help entertain and distract you from the dreary weather and dark nights.
- Eat Winter Mood-Boosting Foods
WInter is a great time to start experimenting in the kitchen. Try cooking some new dishes with some mood boosting ingredients such as, egg plant (for manganese, fiber and vitamin B1), leafy greens (which are full of vitamin C and folate), squash (for plenty of magnesium and potassium), sweet potatoes (which are packed full of pantothenic acid, biotin and vitamin B6), and turmeric (which assists with immune system).
- Use a Sun Lamp
Sun lamps are another way of getting the light exposure we need during the winter. Sitting in front of these maps for 30 minutes a day can help with your body’s melatonin production, which influences your sleep cycle, as well as your serotonin levels, which help to regulate your mood. Sun lamps do not give off any UV radiation and are safe to use. However, ensure you use a lamp that emits bright white light, not blue light, as blue light has not been proven to be effective.
If you’re experiencing something more severe than a low mood, or feel an overwhelming sadness that is interfering with your daily life, it’s important you speak to a healthcare professional. The winter blues are often a temporary feeling of sadness, whereas Seasonal Affective Disorder is more persistent and associated with more severe symptoms, similar to depression.