Have you ever heard about the winter blues? No, let me tell you something about it today.
Winter blues is a term usually used for feelings of low mood and energy during the months of Winter, November to February when the days are short, and there is a lack of sunlight. Winter blues, the name given to the symptoms of low energy, sadness, and less interest in usual activities is not a medical diagnosis.
These are usually short-term symptoms during peak Winter days and usually resolve when the season changes. Here I add that not mix the winter blue feels with SAD (Seasonal Affective Disorder which is similar in symptoms to winter blues but differs in the complexity of symptoms. I will share with you a few simple and practical tips to get through the Winter blues and keep yourself active and energized during those dark gray days.
1-Fix Your Sleeping Routine
A fixed and proper sleeping routine is the first key to feeling active and energized in the morning as you wake up.
Maintain a routine to sleep early at night and wake up early with at least 8-9 hours of sound and deep sleep. This is because when you sleep and wake up early, You can get ample time for exposure to sunlight in the early hours of the day as sunlight is known to synthesize vitamin D in your body, which in turn, along with other significant functions in the body is responsible for the availability of Serotonin, one of the happy hormones in your body. This way, lower levels of vitamin d can also be a reason for low moods and depressive symptoms.
Once the body has enough vitamin D production, it can help boost mood through serotonin availability. Specific tips that will always help You to get a sound and good sleeping routine are:
- Fix your sleeping and waking-up time
- Sleep in a dark room
- DO NOT let overthinking thoughts overwhelm your mind while you sleep.
- Stop using your mobile phone or gadgets at least 2 hours before sleeping.
- Keep your room well ventilated
2-Exercise to Keep You Active
Grab a pair of good running shoes and start an exercise routine. Absolutely exercise keeps you active and going .regular physical activity of at least 30 minutes per day keeps you fit, and the happy hormones in your body help you to be in a cheery and boosted mood.
You can drastically improve your depressive symptoms if you stick to a regular practice of any physical activity. You can start your exercise with anything that suits your routine.
If you are not used to any physical activity, start with 10 minutes daily and increase it by every other day to improve your endurance level. Few easy-to-follow exercises that you can adopt at home to get fit are:
- Walking or running around the space at home
- Dancing to your favorite music
- Workouts that you can easily find on the internet
3- Socialization to Keep You Happy
Socialization is an excellent way to keep your mood in a happier tone. Meeting your best friend or accepting invitations from the people you care about will help lighten your mood and make you feel better.
Spending time in isolation at home can further cause your feeling of being low and down more enhances, whereas being around your favorite and close people will not only grow your circle but also serve you more benefits that are:
- Improve your mental health
- It helps you find people you can confide in
- promotes a feeling of belonging and connectedness
- Enhances your social circle
- Keeps off feelings of loneliness
4-Enjoy the essential foods of the Winter season
Cooking and enjoying all the healthy foods available in the Winter season can be a happy yet healthy option to boost your mood with food. During winter human body naturally craves for food that not only provides warmth to our body but also nourishment.
It is also important to add foods that will help boost our immunity as the winter season comes with the possibility that one might catch a cold or flu-like illness that will further make your routine life challenging to carry.
So few of the super foods that will keep you warm in Winter while providing energy, nourishment, and enhancing immunity are:
- Nuts and berries
- Milk and Hot chocolate
- Citrus fruits like Oranges, Kino
- Fresh vegetables, including Carrots, radishes, spinach
5. Light therapy
Along with all other simple lifestyle modifications to beat the winter blues, You can also try using a Light box to help you heal through those grey days. Light Boxes are usually very convenient to use and easily adjustable at Your table or your living space, and they can quickly provide you with enough lighting exposure.
Try to get exposure to the Light box first thing in the morning for about 30 to 60. It would be best if you continued using light boxes since your symptoms are reduced or until the weather changes to spring.
Exposure to Light boxes may improve many symptoms of your low moods, and thereby they help to:
- Increase energy Levels
- Regulate sleep
- Increase productivity and focus
- Reduce anxiety
So these simple tips will help you overcome Your low feelings in the short darker days of Winter. But it is recommended that If lifestyle modifications and all the interventions to help You through the Winter blues are not working for You, then seek professional help. Your physician or therapist can provide and guide you with interventions or even medicines if needed. Along with those, following the tips mentioned above will make you feel at the top of your mood.
© 2022 Ismat Akhoond