Winter Blues? 5 Ways to Lift your Spirits
December 8, 2022
Many people may find themselves in a rut during the bleak months of late fall and winter. Shorter periods of sunlight can cause decreased vitamin D levels, resulting in seasonal mood changes. This is usually a case of Seasonal Affective Disorder, or SAD. SAD is a condition that affects approximately 4-6 percent of people. According to the American Academy of Family Physicians, up to 20 percent of people display mild forms of SAD. While conditions are typically self-diagnosable and can be treated with basic lifestyle changes during the colder months, it is always important to talk to a trusted adult, such as a therapist, if worsened symptoms persist.
1. Invest in a Dawn Simulator
Dawn simulators can help ease symptoms of seasonal depression. Mimicking the rising sun and doubling as an alarm clock, dawn simulators are perfect for the winter months when sunlight is limited. The alarm is neither loud nor abrupt, and the simulator emulates the sun’s gradually shifting light to awaken the user naturally.
2. Enjoy Nature
Getting outside is always a great way to boost your mood and disconnect from technology. Hiking, walking around the neighborhood, meeting with friends, and biking are all great activities to kill some time outdoors.
3. Make a Routine
Having a routine – especially in the mornings and nights – can help relieve symptoms of SAD. A common symptom can be trouble sleeping, waking up in the night, and not getting an adequate amount of sleep. Making a sleep schedule that allows at least 8 hours of sleep every night is ideal, especially in the winter.
4.Try Aromatherapy
Aromatherapy is the diffusion of beneficial essential oils for lifestyle purposes and calming of the mind. Essential oils can make daily life more pleasant by clearing the nasal passages with eucalyptus or lifting one’s mood with a citrus blend. Studies from the Yale Biology and Medicine journal, suggest that aromatherapy can affect well-being and mood positively.
5. Start an Exercise Routine (or continue one!)
Many studies show that regular exercise can improve overall mood due to the release of feel-good hormones and brain chemicals according to Mayo Clinic. Exercise can also distract us from feelings of worry. Consistency is key with exercise and can improve symptoms of seasonal depression in the winter months. While it may be too cold to exercise outside, setting up a space inside or going to a local gym can help combat this issue.
Sources:
https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/