You might not be the only one who has the winter blues because of the cooler temperatures and shorter days; therefore, there is no need for you to worry. During the winter, it’s typical to feel worn out and depressed, have trouble concentrating, and have problems sleeping.
Some people might manage this mood swing by making simple changes to their lifestyle. However, for some people, the winter blues can develop into seasonal affective disorder (SAD), a more severe form of depression. The positive news? You can take steps to combat the winter blues.
You should consult a mental health expert if you believe your daily functioning is worsening or hampered due to poor mental health caused by winter blues. To obtain genuine meds that will adequately treat your symptoms, contact zolpidemonlineuk.
Table of Contents
What is Winter Blues?
People experience sadness occasionally, and that is quite normal. In actuality, experiencing emotions is a crucial aspect of what makes us all human, and it’s not something we want to suppress.
The winter blues may manifest as occasional sadness or depression, especially throughout the winter. But if your grief makes it difficult for you to go about your everyday activities, there may be a more severe issue.
According to psychologists, the absence of sunlight in the fall and winter months contributes significantly to the melancholy and unhappiness many individuals experience throughout these seasons.
In the winter, individuals commute from their homes in the dark. That can impact most people’s dispositions. Therefore, seeking prompt, professional mental health services is critical if the symptoms become this severe.
5 Tips for Coping with the winter blues
You can take steps to minimise the severity of the symptoms linked to SAD or the winter blues, just like with many other mood disorders.
In the winter, you might not be able to control the weather or the amount of daylight, but you can take good care of yourself to feel better. The following five methods can help you get through the winter blues.
1. Start Exercising
It has been demonstrated that exercise improves mood, lessens depressive symptoms, and eases stress. Start cautiously and work up to 30 to 60 minutes of aerobic exercise, weight training, yoga, or other fitness-related activities five days a week.
Going outside daily, even briefly, can significantly improve your mood and help with the specific SAD symptoms due to a lack of daylight. When depressed, it’s common to feel overburdened, listless, and uninspired to exercise. Therefore, split up the time into little workouts rather than committing to one lengthy session.
For instance, divide the time into three 10-minute mini-workouts if your daily walking target is 30 minutes. Take three walks daily: one in the morning, one in the early afternoon, and one just before dusk.
2. Connect with your Loved ones
Isolation and loneliness often exacerbate the effects of the winter blues. Connect with your network of supporters: friends, family, and coworkers. If 2020 teaches us anything, it’s that socialisation and the human touch is crucial for maintaining our mental health.
Finding means to spend time with encouraging people when you are suffering from the winter blues is essential for improving your attitude. For instance, going for walks outside, speaking on the phone, or going on coffee dates (virtual or in person, depending on your situation; however, in-person is recommended).
3. Spend Time in the Sun
During the winter, going outside should be a top priority. Sun exposure is essential, even in the winter, as a lack of it exacerbates SAD symptoms.
Outside in the sun improves mood by balancing serotonin activity, increasing melatonin production, regulating circadian rhythm, and raising vitamin D levels.
Move a chair, workstation, or kitchen table adjacent to a window that gets sunshine if you cannot spend time outside. Aim to spend at least one to two hours sitting in this position daily. If a single sitting is not feasible, divide the time into smaller daily segments.
4. Food Can Improve Your Mood
Think about your diet as an easy way to improve your mood. Protein at breakfast, lunch, and dinner can improve mood and reduce cravings for sugar and carbohydrates later in the day.
In addition, consuming foods enriched with vitamin D, such as milk, orange juice, breakfast cereal, yoghurt, and other foods, as well as foods high in vitamin D, such as fatty fish and fish oil, can help maintain mood stability. In one meta-analysis, scientists discovered that those who suffer from depression have low vitamin D levels, and those with low vitamin D are more likely to develop depression. Consult your doctor about supplements if you need more vitamin D from food or sunlight, especially during the winter.
5. Get Enough Sleep
Mood has a significant impact on sleep. Our circadian rhythm can be thrown off if we don’t get enough sleep regularly, which also affects cortisol and hormone production rhythms. To get more restful sleep:
- Every day, go to bed and get up at the same hour.
- Take a bath, dim the lights, or drink a cup of herbal tea as part of your basic evening routine to signal relaxation.
- As soon as you wake up, expose yourself to light.
- Sleep in a cold, dark room.
- Use no electronic devices in your bedroom.
- Before going to sleep, write down your anxious thoughts on paper so that when you wake up throughout the night, you may reassure your mind that there is no need to worry because the thoughts are recorded.
The Takeaway
Your physical and mental health may suffer if you are experiencing the winter blues. Even though you can’t change the season, you can choose actions to lessen the impact of feeling unhappy.
Suppose lifestyle modifications like those indicated above are not adequately reducing your symptoms. In that case, seeing your doctor or a mental health expert may be necessary to determine whether you are experiencing SAD or the winter blues.