It’s January, and the holidays are over. It’s dark. It’s cold. And the only thing you see on the news is conflict.
Anyone else ready to hibernate until spring?
Alas, we are not designed to hibernate, but this time of year can be depressing. In fact, an estimated 14% of the U.S. population are said to suffer from Subsyndromal SAD, a mild form of Seasonal Affective Disorder. The winter blues are no joke.
But how do you beat them?
Since changing the weather isn’t an option, we must adapt to it. Here 10 ways you can battle those pesky winter blues:
Play music.
Research shows that music can have a positive effect on your mood. Listening to music has the added bonus of being something you can do while completing other activities, so it doesn’t require any extra time or attention. Even if you have a job where listening to music during the workday isn’t an option, you can turn up the tunes during your commute or while getting ready for the day.
Get moving.
The paradox of exercise is that we need it the most when we feel the least like moving. When you’re tired and cold, the last thing you want to do is go bust out a grueling workout. But it can help your mood by releasing endorphins and increasing energy. Whether you choose to take a walk or put on an exercise video, doing something to move and get that heart rate up will help fight off seasonal sadness.
Turn off the news.
When my father was diagnosed with Non-Hodgkins lymphoma in 2006, one of the first things the oncologist told him was to stop watching the news. She told him he would fare better without the negativity. She was absolutely right. “The news” isn’t just cable news, either. Go on a social media fast, even if it’s just for a few days. Climbing out of the sewer of human discourse and getting some fresh air will definitely help your mood. But wait, you might ask, don’t I need to be informed? True, but there’s only so much we can control. And ultimately, you don’t owe it to anyone to constantly listen to their opinions or to constantly share your own. I will take my own health and mental well-being over someone else’s self-righteousness any day.
Invite friends over.
It’s 2021 and we don’t do that anymore. WRONG. Socially distance, wear a mask, pour hand sanitizer all over each other. Whatever precautions you need to take, do that, but we are designed to be social. We are not supposed to be alone all the time. Even those of us who are introverts need social interaction. It gets us out of our own heads and turns our focus outward. Bonus activity: Find a way to serve someone else. Filling a need for others is a great mood booster and has the added benefit of making society a little better.
Eat a nutrient-rich diet.
It’s cold. Just give me the carbs and leave me alone. Right? Not so fast. While comfort food might seem like the solution, it can contribute to feelings of depression and low energy. Make sure to include lots of fruits and veggies in your diet. If, like me, you don’t like to eat cold food during the winter, swap the salad for a healthy soup or roasted vegetables. Or, if you just can’t resist the craving for comfort food, try to lighten up the recipe by changing some ingredients to more nutritious alternatives. You’ll feel better and more energetic after a nutrient-dense meal.
Tackle a new project.
If you’ve been putting off painting that spare bedroom, grab your roller brush and get going! That new book at the library? Check it out and get reading. Have you been wanting to learn a new language? Que mejor momento para empezar que ahora! Having a fun challenge can give us something to look forward to. You’ll feel better for having accomplished something, and you will have passed the time doing something engaging.
Go outside.
Confession: I’m a total wimp in the cold. Here in the South, we don’t know how to handle it. Even for a Southener, I’m a lightweight. I’ll probably be one of those old people who keeps their house at 80 degrees all the time. Even so, I feel better after going outside. Low levels of Vitamin D have been associated with depression, not to mention its importance for our immunity. Making time to get outside, even if just for a few minutes each day, can help you beat the blues.
Practice gratitude.
Ok, bear with me. I used to get annoyed by this suggestion. It wasn’t that I didn’t have gratitude, but I just felt like it was being used as a platitude and not a practical suggestion. Plus, it felt forced. So, I started thinking about things that could be worse, and I realized there are a lot of little things to be grateful for that we normally take for granted. For instance, this morning when I woke up, I was in a heated room, a warm bed, and warm clothes. I had running water, so I didn’t have to walk for miles to get water (a sad reality for so many in this world). I drove my children to school in a car. They didn’t have to walk in the cold. I washed my sheets in a washing machine today.
A washing machine!
My grandmother didn’t have one of those until she was older than I am now. Of all the people who have ever lived, we are in the tiny percentage that have been able to have a machine wash our clothes for us. We are living in good times, people!
See how easy that was? Now go do some laundry and be happy about it.
Get a light therapy lamp.
With fewer hours of sunlight, people might feel more tired and lethargic. We need sunlight, and it has a major effect on our moods and energy levels. If you’re struggling to get over the winter blues, try throwing open the blinds/curtains at home to let in the sunlight. If you need something stronger, you might consider getting a light therapy lamp. These lamps are designed to mimic daylight, so you get the benefits of daylight indoors. There are even lamps that mimic the sunrise to help you wake up and get moving on those dark winter mornings. Looking to purchase a light therapy lamp? Here are USA Today’s 10 top-rated light therapy lamps.
Remember it’s only temporary.
Seasons come and seasons go. I’ve said before that the good times never last, but neither do the bad. Winter, though it might feel endless, will eventually give way to spring. When the winter blues are getting you down, just remember that the snow will melt. The cold will thaw. The darkness will fade. You’ll be able to feel your fingers and toes again. And perhaps, you’ll be able to smile through it all.