Winter Got you down? These Tips Can Help!
Many people suffer from winter depression, cold weather blues and extreme sadness or depression during the winter months. This type of sadness has been attributed to getting less sunlight because the days are shorter. Some folks (like myself) get depressed during the holiday season for many reasons, such as, worrying over holiday preparations, missing deceased family or friends, or thinking about the past, just to name a few, while others seem to get depressed for no apparent reason. SAD (Seasonal Affective Disorder) is a very real condition that affects millions of people every year. "NIH-funded researchers have been studying the “winter blues” and a more severe type of depression called seasonal affective disorder, or SAD, for more than 3 decades. They’ve learned about possible causes and found treatments that seem to help most people. Still, much remains unknown about these winter-related shifts in mood" (NIH, 2017).
Tips to Beat Winter Sadness, blues or depression
Every winter I found myself engulfed in depression, not wanting to do anything but eat and sleep, avoiding people, and suffering from a feeling of, sometimes overwhelming sadness, though I was unsure why. I discovered a few things that actually helped my condition.
Get more light:
I knew part of my sadness was caused by less sunlight so I decided to go outdoors at least twice a day on sunny days. I also bought a light therapy lamp (see below) and placed it where I sit the most. I noticed an almost immediate relief to the sad, depressed feeling. "SAD can lead to a gloomy outlook and make people feel hopeless, worthless and irritable. They may lose interest in activities they used to enjoy, such as hobbies and spending time with friends. “Some people say that SAD can look like a kind of hibernation,” says Rudorfer. “People with SAD tend to be withdrawn, have low energy, oversleep and put on weight. They might crave carbohydrates,” such as cakes, candies and cookies. Without treatment, these symptoms generally last until the days start getting longer"
"Studies have shown that light therapy relieves SAD symptoms for as much as 70% of patients after a few weeks of treatment. Some improvement can be detected even sooner. “Our research has found that patients report an improvement in depression scores after even the first administration of light,” says Dr. Teodor Postolache, who treats anxiety and mood disorders at the University of Maryland School of Medicine". (NIH, 2017).
Get more Exercise:
During winter months people tend to hibernate (I am so guilty of this) and only do what they have to do to get through the day. Spending a few minutes doing stretches and a few light exercises every morning can improve your emotional health as well as your physical health which in turn improves your mood. Be sure to consult your doctor before starting any exercise routines.
Schedule regular daily routines:
I have found that scheduling my day is much like setting goals for myself. Each morning while I am drinking my coffee I write down what I need to do that day. I also include at least one task which I have been putting off (as I am the world's greatest procrastinator) so I can check it off my "To Do" List. As each thing on my list is completed and checked off, I get a distinct feeling of accomplishment which always improves my mood.
As an elderly woman, I have found that starting my day with a bright light, a healthy breakfast (such as an egg sandwich or bowl of oatmeal, orange juice, and a glass of milk), prayer, scheduling my day, and a 30 minute easy stretching workout makes me feel better and stronger. It not only improves my physical health, gives me energy to start the day, but it also improves my emotional health and my mood. I sit under the heat lamp for 30 minutes to an hour three times each day and I feel notably happier and less stressed.
Make a list of things which give you comfort:
We all have certain things which give us comfort. For example, some people find comfort in specific foods or drinks. As for myself, I find comfort in a steaming cup of hot cocoa with tiny marshmallows in it during the winter while sitting in my glider chair in front of the fireplace or my heat lamp. (Note: Never leave a heat lamp unattended). Treat yourself to something you enjoy like a hot bubble bath, a favorite tea, a special meal or you could just take a few hours to groom and pamper yourself.
Socialize with family and friends:
Human interaction is just as important as alone time and everyone needs a bit of both. Go visit family or friends regularly. If you are unable to get out due to health issues or the weather conditions you can always call someone on the phone. When I am feeling lonely or in need of some company and cannot get out I simply do a video call with a cherished family member or friend. I like video calls with happy people. You see, nobody wants to hangout with someone who is depressed or complaining all the time so it is important that you don't burden them with all your troubles and cause them to end up depressed unless you really have something important which you need to discuss with them. Keep the call upbeat.
Read a good book:
Reading can take your mind off the present and throw you into a whole other world and take your thoughts away from depression or sadness in your mind. Reading the Bible can give you strength, peace, comfort, and a spiritual connection.
Pray it out:
I have found that just taking time out to pray to the Lord every day gives me a sense of balance, a feeling that I am protected, and sometimes, a place to vent my frustrations of things that may be troubling me. I get a sense of peace and a feeling that everything will work out.
Grow an herb garden:
Studies show growing plants relieves stress and gives you something constructive to do. I grow an indoor herb garden and start plants for my outdoor garden when winter is half over. Doing this always inspires me and reminds me that Spring is not that far away.
Get a pet:
Studies show having a pet can give you comfort, improve your health, your mood, and contribute to a healthy sense of responsibility.
Do a good deed:
Doing something nice for someone else can really uplift your spirits. It doesn't have to be anything huge, just something special for someone who really needs it. A small gift, kind words, or a helping hand can really encourage those around you. You could volunteer for your local charities, food pantries which help those in need of food, church or other groups (most newspapers provide a list of them).
Cognitive Behavior Therapy-(Talk Therapy)
Identify negative self defeating thoughts.
Think of ways to improve or fix negative thoughts.
Socialize with family or friends but avoid negative people.
Become a volunteer for projects in your community.
Move Around: Get out of the house and do something different such as taking a walk, yard work, cleaning the garage or shed. If you spend most of your time indoors during cold months you are more likely to get SAD, depressed, and in a down mood.
Get in the house, If you are working all the time, make some time to spend some time at your home, relaxing or doing a project that you have been putting off. Get up an hour earlier than everyone else if you need some alone time in the morning.
"Growing evidence suggests that cognitive behavioral therapy (CBT)—a type of talk therapy—can also help patients who have SAD. “For the ‘cognitive’ part of CBT, we work with patients to identify negative self-defeating thoughts they have,” says Dr. Kelly Rohan, a SAD specialist at the University of Vermont. “We try to look objectively at the thought and then reframe it into something that’s more accurate, less negative, and maybe even a little more positive. The ‘behavioral’ part of CBT tries to teach people new behaviors to engage in when they’re feeling depressed, to help them feel better.”
Behavioral changes might include having lunch with friends, going out for a walk or volunteering in the community. “We try to identify activities that are engaging and pleasurable, and we work with patients to try to schedule them into their daily routine,” says Rohan"(NIH, 2017).
Maintain a positive attitude:
It is vitally important that you do things that can help you maintain a positive attitude especially during Winter months and holidays. If you feel yourself slipping into depression even after you have tried all the suggested methods of avoiding it you may need to consult with your doctor.
Eat healthy:
During the holidays people have a tendency to overeat even if they are not attending gatherings. Some folks tend to eat or overeat when they feel sad or depressed. Make sure you are getting the proper nutrients and vitamins your body needs to stay healthy. Eat foods from the five basic food groups every day. Your mind and body cannot function properly if you are not getting the foods you need. Don't deprive yourself. If you crave a certain drink, dessert or food you can still eat it, just eat smaller portions of it. Eat slower, chew your food well, and you are more likely to eat less and still feel full.
Get more light:
I knew part of my sadness was caused by less sunlight so I decided to go outdoors at least twice a day on sunny days. I also bought a light therapy lamp (see below) and placed it where I sit the most. I noticed an almost immediate relief to the sad, depressed feeling. "SAD can lead to a gloomy outlook and make people feel hopeless, worthless and irritable. They may lose interest in activities they used to enjoy, such as hobbies and spending time with friends. “Some people say that SAD can look like a kind of hibernation,” says Rudorfer. “People with SAD tend to be withdrawn, have low energy, oversleep and put on weight. They might crave carbohydrates,” such as cakes, candies and cookies. Without treatment, these symptoms generally last until the days start getting longer"
"Studies have shown that light therapy relieves SAD symptoms for as much as 70% of patients after a few weeks of treatment. Some improvement can be detected even sooner. “Our research has found that patients report an improvement in depression scores after even the first administration of light,” says Dr. Teodor Postolache, who treats anxiety and mood disorders at the University of Maryland School of Medicine". (NIH, 2017).
Get more Exercise:
During winter months people tend to hibernate (I am so guilty of this) and only do what they have to do to get through the day. Spending a few minutes doing stretches and a few light exercises every morning can improve your emotional health as well as your physical health which in turn improves your mood. Be sure to consult your doctor before starting any exercise routines.
Schedule regular daily routines:
I have found that scheduling my day is much like setting goals for myself. Each morning while I am drinking my coffee I write down what I need to do that day. I also include at least one task which I have been putting off (as I am the world's greatest procrastinator) so I can check it off my "To Do" List. As each thing on my list is completed and checked off, I get a distinct feeling of accomplishment which always improves my mood.
As an elderly woman, I have found that starting my day with a bright light, a healthy breakfast (such as an egg sandwich or bowl of oatmeal, orange juice, and a glass of milk), prayer, scheduling my day, and a 30 minute easy stretching workout makes me feel better and stronger. It not only improves my physical health, gives me energy to start the day, but it also improves my emotional health and my mood. I sit under the heat lamp for 30 minutes to an hour three times each day and I feel notably happier and less stressed.
Make a list of things which give you comfort:
We all have certain things which give us comfort. For example, some people find comfort in specific foods or drinks. As for myself, I find comfort in a steaming cup of hot cocoa with tiny marshmallows in it during the winter while sitting in my glider chair in front of the fireplace or my heat lamp. (Note: Never leave a heat lamp unattended). Treat yourself to something you enjoy like a hot bubble bath, a favorite tea, a special meal or you could just take a few hours to groom and pamper yourself.
Socialize with family and friends:
Human interaction is just as important as alone time and everyone needs a bit of both. Go visit family or friends regularly. If you are unable to get out due to health issues or the weather conditions you can always call someone on the phone. When I am feeling lonely or in need of some company and cannot get out I simply do a video call with a cherished family member or friend. I like video calls with happy people. You see, nobody wants to hangout with someone who is depressed or complaining all the time so it is important that you don't burden them with all your troubles and cause them to end up depressed unless you really have something important which you need to discuss with them. Keep the call upbeat.
Read a good book:
Reading can take your mind off the present and throw you into a whole other world and take your thoughts away from depression or sadness in your mind. Reading the Bible can give you strength, peace, comfort, and a spiritual connection.
Pray it out:
I have found that just taking time out to pray to the Lord every day gives me a sense of balance, a feeling that I am protected, and sometimes, a place to vent my frustrations of things that may be troubling me. I get a sense of peace and a feeling that everything will work out.
Grow an herb garden:
Studies show growing plants relieves stress and gives you something constructive to do. I grow an indoor herb garden and start plants for my outdoor garden when winter is half over. Doing this always inspires me and reminds me that Spring is not that far away.
Get a pet:
Studies show having a pet can give you comfort, improve your health, your mood, and contribute to a healthy sense of responsibility.
Do a good deed:
Doing something nice for someone else can really uplift your spirits. It doesn't have to be anything huge, just something special for someone who really needs it. A small gift, kind words, or a helping hand can really encourage those around you. You could volunteer for your local charities, food pantries which help those in need of food, church or other groups (most newspapers provide a list of them).
Cognitive Behavior Therapy-(Talk Therapy)
Identify negative self defeating thoughts.
Think of ways to improve or fix negative thoughts.
Socialize with family or friends but avoid negative people.
Become a volunteer for projects in your community.
Move Around: Get out of the house and do something different such as taking a walk, yard work, cleaning the garage or shed. If you spend most of your time indoors during cold months you are more likely to get SAD, depressed, and in a down mood.
Get in the house, If you are working all the time, make some time to spend some time at your home, relaxing or doing a project that you have been putting off. Get up an hour earlier than everyone else if you need some alone time in the morning.
"Growing evidence suggests that cognitive behavioral therapy (CBT)—a type of talk therapy—can also help patients who have SAD. “For the ‘cognitive’ part of CBT, we work with patients to identify negative self-defeating thoughts they have,” says Dr. Kelly Rohan, a SAD specialist at the University of Vermont. “We try to look objectively at the thought and then reframe it into something that’s more accurate, less negative, and maybe even a little more positive. The ‘behavioral’ part of CBT tries to teach people new behaviors to engage in when they’re feeling depressed, to help them feel better.”
Behavioral changes might include having lunch with friends, going out for a walk or volunteering in the community. “We try to identify activities that are engaging and pleasurable, and we work with patients to try to schedule them into their daily routine,” says Rohan"(NIH, 2017).
Maintain a positive attitude:
It is vitally important that you do things that can help you maintain a positive attitude especially during Winter months and holidays. If you feel yourself slipping into depression even after you have tried all the suggested methods of avoiding it you may need to consult with your doctor.
Eat healthy:
During the holidays people have a tendency to overeat even if they are not attending gatherings. Some folks tend to eat or overeat when they feel sad or depressed. Make sure you are getting the proper nutrients and vitamins your body needs to stay healthy. Eat foods from the five basic food groups every day. Your mind and body cannot function properly if you are not getting the foods you need. Don't deprive yourself. If you crave a certain drink, dessert or food you can still eat it, just eat smaller portions of it. Eat slower, chew your food well, and you are more likely to eat less and still feel full.
Light Therapy LIghts-Best Buys
I sincerely hope this information can help you or someone you know to prevent or overcome the SAD winter blues. I know it helped me.--Rev. Penny Dean
Related Links: Emotional Health Tips
Home/Mission statement/Privacy Policy/Terms of Use/Disclaimer/Comments/Health & Nutrition Tips/Health & Beauty/Budget Tips/Natural Remedies for Back Pain/Car Tips/Cleaning Tips/Exercise Tips/Energy Savings/Fossil Fuels/Lawn & Garden Tips/Healthy Hair Tips/Free Printable Lists/Old Fashioned Recipe's/Skin Care Tips/How to Grow Vegetables/How to Can Fruits & Vegetables/Vegan Tips/Anti Aging Tips/How to Get Rid of Home & Garden Pests/Eating Plants & Herbs for Good Health/Safety Tips/Weatherizing Tips/Home Repair Tips/Spring Cleaning Tips/Fall Cleaning Tips/Yard Sale Tips
Contact Us: [email protected]
Contact Us: [email protected]
References:
1. Sad man thinking photo by Ben White (@benwhitephotography) on Unsplash. (2018). Unsplash.com. Retrieved 8 December 2018, from https://unsplash.com/photos/7SRymDKKDus
2. Beat the Winter Blues. (2017). NIH News in Health. Retrieved 8 December 2018, from https://newsinhealth.nih.gov/2013/01/beat-winter-blues
3. First snow photo by Toa Heftiba (@heftiba) on Unsplash. (2018). Unsplash.com. Retrieved 8 December 2018, from https://unsplash.com/photos/VE6m3nZALF4
4. Red cardinal in the snow. Touch of Red photo by Ray Hennessy (@rayhennessy) on Unsplash. (2018). Unsplash.com. Retrieved 8 December 2018, from https://unsplash.com/photos/6-JIDCnZG2E
1. Sad man thinking photo by Ben White (@benwhitephotography) on Unsplash. (2018). Unsplash.com. Retrieved 8 December 2018, from https://unsplash.com/photos/7SRymDKKDus
2. Beat the Winter Blues. (2017). NIH News in Health. Retrieved 8 December 2018, from https://newsinhealth.nih.gov/2013/01/beat-winter-blues
3. First snow photo by Toa Heftiba (@heftiba) on Unsplash. (2018). Unsplash.com. Retrieved 8 December 2018, from https://unsplash.com/photos/VE6m3nZALF4
4. Red cardinal in the snow. Touch of Red photo by Ray Hennessy (@rayhennessy) on Unsplash. (2018). Unsplash.com. Retrieved 8 December 2018, from https://unsplash.com/photos/6-JIDCnZG2E