Winter is Coming, Beat the Winter Blues.
As the winter draws in and the days become shorter, darker and colder we can all admit that it makes us feel a little bit down and miserable.
Sad is a common phenomenon found among people during winters.
Seasonal Affective Disorder: – Seasonal Affective Disorder (SAD) is a form of depression that changes with the seasons. The exact causes of SAD are unknown such as:
- A lack of vitamin D from less exposure to sunlight during winter months.
- An overproduction of melatonin. Melatonin production increases with darkness, so people are more likely to feel sluggish during the winter.
You are more likely to experience SAD if you:
- Are female — women are four times more likely than men to experience SAD
- Have depression, bipolar disorder, alcoholism or an eating disorder.
- Young adults, teens and even children report having SAD more often than older adults.
1. Stay active : – During winter, Aim to exercise at least 3 or 4 times a week for no less than 30 minutes. Regular exercise helps in boosting feel-good chemicals in your brain, also strengthens your immune system. Get out in Sunlight, It helps increase our body’s levels of vitamin D and also promotes the production of serotonin which regulates mood and helps in maintain circadian rhythm.
2. Eat Healthy: -Sticking to a healthy diet will keep you feeling happy and fit..
- Dark leafy greens & citrus fruits contain an abundance of vitamins A, C and K.
- Include Foods that consists folate and potassium , vitamin-packed fruits and vegetables in your Diet
- Increase your Omega-3s – .Walnuts, leafy greens and flax seeds. Vitamin D in fatty fish, egg yolks, fortified milk and cereals.
- Drink plenty of fluids to help flush out bacteria and help your body function at its best.
3. Stay Social : – Spending time with others boosts mental health and decreases depression. Having strong relationships with others experience more happiness, better health and live longer.
4. Beat Winter Germs :- Wash your hands Properly. Try to improve your indoor air quality too. Place plants such as aloe vera around the house to naturally purify the air.
6. Get Adequate Sleep :- Adults aged 18-64 should aim to get 7-9 hours of sleep a night. make sure you bundle up in cozy pajamas because being too cold can keep you awake. Keep an account on certain habits like drinking alcohol or too much caffeine can have a negative effect on sleep.
7. Do Activities that Bring You Joy: –
Sign up for a new activity and spend time with people who make you happy. Get in touch with your creative side and explore new hobbies from watching classic films to picking up an old guitar. Take in the beauty of the morning sun or catch a breath of exhilarating cool air.
8. Make Winter Fashion an Exciting task – Be creative with your winter wardrobe. Get Some cool pairs of boots, Fluffy Warm scarfs and long jackets this winter season.
Sometimes you need a little more support, and it is important to recognize if your winter blues are getting worse. Depression can have serious consequences, do not hesitate to reach out for help to a Psychologist or Therapist.
Apeksha Raj Atulkar
Psychologist and Life Coach
Founder of Elysian wellbeinng services