If you tend to get depressed during the winter months, you’re not alone. Many people feel a drop in their mood during the winter, and for some people, that drop is quite severe. This phenomenon is often called “winter blues.” More severe cases are diagnosed as seasonal affective disorder, or SAD – aptly named.
Winter conditions are conducive to a drop in our moods. Here in NYC, it can get quite cold, with occasional severe snowstorms and fewer events and activities available. You may leave for work in the dark and return in the dark. You may live in a tiny apartment and feel like the walls are caving in. Maybe you are susceptible to illness, so either you’re sick a lot or you stay away from people. Any or all of these conditions can lead to feeling depressed, sad, or lonely.
It is sometimes difficult to not give in to these feelings. There are many simple lifestyle changes you can make that will help improve your mood. If you find it difficult to do on your own, we can work together to define a plan that can help you.
Steps to lift your winter blues
Limit screen time
Many of us turn to technology to fill the void when we’re home. A lot of evidence suggests that this is not good for us. Besides making us sedentary, internet content consumption can be very bad for mental health. The news often increases anxiety. Studies show that use of social media can actually increase feelings of loneliness and thoughts of self-harm, and worsen body image problems and eating disorders. There is also evidence that screen time causes sleep disruption. Therefore, it’s important to replace use of technology with healthier behaviors.
Choose foods that boost your mood
This doesn’t mean eating “comfort food;” this means eating foods high in nutrients. For instance, eating a source of protein at each meal can enhance your mood and limit between-meal cravings for sweets, which are known to depress your mood. Eat foods high in Vitamin D, such as fatty fish and fish oil, as well as foods fortified with Vitamin D such as yogurt and orange juice to boost your mood and your immunity.
Develop healthy physical activity
Physical activity is a proven mood-enhancer. A brisk walk can reduce mild-to-moderate depression as effectively as prescription drugs. Start slowly if you’re new to exercising, and break your sessions into smaller chunks throughout the day to spread out the good feelings from exercising.
Develop a sleep routine
At the same time, develop a healthy sleep plan, with a routine that helps you relax and get sleepy. That may include drinking a cup of chamomile tea, having a foot soak or warm bath, reading a relaxing book (a real book – moving one’s eyes back and forth across the page may help relax the mind), turning down the lights, and not using technology in your bedroom. In the morning, turn on a light as soon as possible to awaken your brain.
Get some light
Get out into the sunlight as much as you can. Take a walk during your lunch break, or sit near a bright window if it’s too cold out. If you feel your mood is strongly connected to a lack of light, get a light box and spend time in front of it every day, preferably in the morning.
Get help to develop a plan
If you’re already feeling low motivation, you’re probably going to find it very difficult to start making these changes on your own. Enlist friends or family to make some of these changes with you and help you both stay accountable. It’s always more fun to do things together with a friend or loved-one.
But even those you love may have trouble making these plans. If so, let’s talk together about what changes may help you, and then you can enlist loved-ones to join you.
That said, your low mood may be caused by more than just the weather. Maybe you aren’t where you want to be in life. Maybe you want a better job but first, need some new skills. Or you want to find a significant other but are scared to put up an online dating profile. For many, self-care is the path to happiness, but they think it is all about bubble baths and manicures.
Give me a call. We can talk about what fills your cup and then we’ll work together to find more time in your schedule to do what you love. We can also put a plan in place to get you to where you want to be in life. With a little help and guidance, you can soon be on the path to mental health and life satisfaction.