Quelling Winter Blues

 

If the shorter days and colder temps get you down, you’re not alone. SAD—Seasonal Affective Disorder—is a kind of depression that can occur when we don’t get enough sunlight.

Here are 10 strategies experts recommend to lift your spirits.

  1. Wake up to flowers. Put a vase of flowers where it’ll be the first thing you see in the morning—especially cheerful, bright hues like yellow, or whatever colors you associate with joy and energy.
  2. Do something fun. Laughter reduces stress and boosts the brain chemical serotonin. Watch funny videos. Or get out of the house and meet a friend who always cheers you up (you can look up jokes and tell them to each other). Go see a funny movie or live comedy show. Even forcing fake laughter can sometimes generate genuine laughter!
  3. Change your routine. Making small changes can yield surprisingly big results. If you don’t usually make your bed, just doing that one small task tells your subconscious that you are worth the effort! You know how good it feels to finally clean the garage or organize a closet. Plan a trip so you have something to look forward to.
  4. Exercise. Just 5 minutes of moderate exercise is enough to release the feel-good endorphins. Being outdoors is even better for clearing the mind and improving our mood. It’s nice here in Florida to get some sunshine while it’s not overly hot and humid! Try going for a walk with a friend if you want to add some socializing.
  5. Brighten up. Open the curtains and let sunshine into your home when you can. Wear brighter colors in accessories like scarves or fun socks. Buy a lime green pen, or a tangerine orange towel, or turquoise sticky notes. Seeing vivid colors can increase our feelings of vitality.
  6. Make a photo album. Positive memories can reduce depression! Sort through your photos and pick out happy ones. Put them in a book you can look through any time you feel down. (I’m no expert, but I would add that creating any kind of journal—writing, doodling, collecting pictures and little bits of art that make you happy—could lift one’s spirit. In fact, creating always makes me happy!)
  7. Use all your senses. This is part of mindfulness and really being aware in the moment. Notice “seasonal” sounds around you (the clacking of bare branches maybe), and things that you can only see or smell this time of year. I miss the hummingbirds, for example, but I delight in seeing other birds that only pass through here in January as they migrate. And soon the citrus will be ready to pick and enjoy—just think of peeling off that fresh rind and feeling/seeing/smelling the juice squirt out!
  8. Eat plants. Speaking of fresh produce, fruits and vegetables feed the “good” gut bacteria that helps regulate brain chemicals and mood. It’s so easy in the winter to justify eating comfort foods that are warm and heavy. But we have a better chance of avoiding the doldrums if we eat lighter and healthier.
  9. Pamper yourself. Carve out some “me time.” Read, take a bubble bath, watch a sappy movie, treat yourself to a pedicure (or a massage or reflexology session!), whip up a new recipe—do something you thoroughly enjoy. Do something that makes you happy at least once a week.
  10. Fake it til you make it. Research shows that people who walk as if they were sad actually start to feel sadder! Just walking with an upright posture and swinging our arms more can boost our mood. And, even if we don’t feel like it, forcing a smile with our eyes and our mouth can increase feelings of happiness. Before you know it, it won’t be a fake smile and our stress level will be reduced.

Sources: https://www.activebeat.com/diet-nutrition/10-lifestyle-methods-to-cope-with-seasonal-affective-disorder/

“Winter Mood Lifters to Try Today,” by Karyn Repinski, “Parade” Magazine, December 2, 2018

Category : Blog &Massage Therapy &Personal Growth &Reflexology Posted on January 15, 2019

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