9 Things I Do To Combat The Winter Blues
*Updated from a previous post on 6/2019
Fall is officially here. Most people I know love it and embrace it. I also know quite a few people who really struggle starting in the fall and through winter into early spring. That’s a long time to be miserable and many people don’t have the luxury of moving or traveling. I, personally, love the fall but the winter is a different story. There was a time when I loved it but I started noticing a few years ago that I wasn’t feeling like myself. Weird symptoms like moodiness, lack of motivation and sleep issues would start anywhere from January to March and then continue until the end of April or beginning of May. I saw an article about SAD (seasonal affective disorder) in one my magazines and how it affects people during the darkest months of the year; even starting as early as late September, early October for some individuals. SAD can have many symptoms, not just depression. It can affect sleeping and eating habits, all of which can impact someone’s day to day life and it did affect mine significantly. After a particularly difficult winter in 2019, I decided to take some proactive steps to help with my own symptoms.
More importantly, I really wanted to focus on finding ways to actually enjoy that time period after the holidays, which tended to be the most challenging time for me. I didn’t want to just “grin and bear it” until the spring. I felt confident that it didn’t have to be that way, so I started doing some research, not just on SAD, but how cultures in the Northernmost parts of the world embrace that dark, cold time-period which is much longer than in other parts of the world. I developed some habits and tools that I now use on a regular basis, even during the spring and summer. While I still don’t love the winter as much as the other seasons, I’ve noticed that many of my most frustrating symptoms have become much less noticeable or disappeared all together. I’m also better able to focus on the things I do enjoy. I want to be very clear that these are the things that worked for me and if you find yourself really struggling, please make sure that you are seeking the appropriate help.
Lightbox Therapy - I started integrating the use of the light box about 3 years ago. I just use the Happy Light by Verilux but there are many other options if you feel you want to do some additional research and find what’s best for you. I start using it in October and aim to get about 20 minutes of “light time” in the morning and afternoon. Its purpose is to simulate the intensity of sunlight that we get during the spring and summer and help balance your circadian rhythm. You can read more about light therapy here.
Exercise Everyday - Beneficial exercise does not have to be a sweaty, hardcore workout everyday. I prefer walking, yoga and light strength training. I also like doing things that do not feel like exercise like dancing and playing in the yard with my dogs. You can get creative about how you move your body! The benefits of exercise extend well beyond physical and are essential for a happy mind and body.
Getting Outdoors Often - No matter what the weather is doing, I do try to get outside everyday. The only exception is if it is pouring rain. So, yes, that means even in the snow and extreme cold, I am getting outside. This is really important for me and getting some fresh air, specifically in nature, has a ton of health benefits.
Connecting With People In Person - Technology has made it easier to connect with people but it’s not the same as being with someone in person. I really like simple things like meeting for coffee, going out for a meal or having company come over for a homemade dinner. Daily connection with people, regardless, is important but I really try to make an effort to see people face to face.
Getting Out Of The House - Kind of similar to seeing people everyday, it’s also important for me to get out of my house at least once a day. This is especially important for those of us who are home a lot (I’m looking at you, WFH peeps). Getting out ensures that there will some type of human contact and interaction, but it’s also nice to get a change of scenery. I’m a bit of a homebody and it’s very easy for me to spend the entire day at home, especially on a freezing cold day, but it’s not necessarily great for my mental health. I always find an excuse to get out, even if it’s to grab a cup of tea or a few things from the grocery store.
Healthy Diet - As much as I hate to admit it, what I eat or don’t eat makes as big difference in how I feel. Limiting alcohol and sugary foods is super important. Getting enough protein and fruits and vegetables is also really essential. I pretty much try to follow this all year, but it’s especially important when my brain and body need to extra support during the fall and winter.
Small Rituals - Small rituals like meditation, journaling, practicing gratitude and setting daily intentions all help me navigate my life with a little more ease. While they seem like small things, when I do them on a regular basis, the benefits add up over time to create a bigger impact.
Having A Creative Outlet - I have a lot of creative energy and I really enjoy making things. I recently took up watercolor painting but I also love baking and experimenting with recipes. I make sure I carve out time for doing something creative and it’s a great way to spend that downtime after the busy holiday season.
Cleaning Out and Organizing - Winter is a great time to focus on getting the inside of our home neat, clean and organized. The very act of getting rid of unwanted and unneeded items is like a huge weight lifted off of my shoulders and an instant mood booster. Yes, releasing unwanted stuff has mental health benefits. It’s also nice to purge old items as we welcome new items from holiday gifts into our home. Another great perk of cleaning out and organizing during the winter is that when the good weather rolls around, I can focus and enjoy being outside rather than being bogged down with inside crap and clutter.
Winter doesn’t have to be your favorite time of the year but you also don’t have to be miserable. There are pros and cons no matter where you live and the key is really to accept things for what they are and make the best of them. I’d love to know what you do to keep things interesting during the winter months.
