How to Beat the Winter Blues

Private Home Care is here to tell you how to beat the ‘Winter Blues’!

As the days get shorter, many people find themselves feeling a little down. The long New England winters can certainly be dreary. You might feel blue around the winter holidays, or get into a slump after the fun and festivities have ended. ‘Winter blues’ is a general term, not a medical diagnosis. It’s fairly common, and it’s more mild than serious. It usually clears up on its own in a fairly short amount of time.

Though the sun may not be as strong this time of year, there are ways of creating your own sunshine – both literally and figuratively. Sticking with healthy habits and taking extra actions to help keep you cheery can help beat the winter blues.

Exercise!!

The simplest means of beating the winter blues is to force yourself to stay active, even when it’s dark and cold. Research has shown that even a 15-minute walk in the middle of the day is enough to increase crucial neurotransmitters, such as dopamine and norepinephrine, which help energise the brain and regulate circadian rhythms. If you can exercise earlier in the day, absorbing natural daylight within two hours of waking up, it will be even more beneficial.

Physical activity has been shown to boost mood, decrease the symptoms of depression, and reduce stress. Ideally, aim for 30 to 60 minutes a day, five days a week, of aerobic exercise, strength training, yoga, or other fitness-related activities.

Sometimes the prospect of venturing out into the cold for exercise can be daunting, but with some tips and tricks, you can motivate yourself to do it. Plan on meeting up with a friend, that will distract you from the cold. Or, better yet, get coffee to go and take a walk while sipping on a warm beverage. Making a holiday season playlist for walking outside will help get you in the spirit and you may even end up not minding the cold. Another good idea is to invest in some exercise equipment and put it near a window. Even a quick 20 minute ride on a stationary bike next to a bright window can do wonders for your mood and health.

Connect

This year poses unique challenges, but it is vital to connect with others. Plan regular video chats with friends and family, and reach out to people when you start to feel a little low. The world right now calls for creative ways to connect, and some good ideas can be doing a virtual cooking class or workshop, meeting with a virtual book club, hosting virtual trivia with friends, and more. Though this may not be ideal, looking back you will be proud of yourself that you were able to overcome this challenge!

Shine a Light

Low levels of sunlight in the winter can decrease levels of vitamin D, which can lead us to feeling down. However, there is a simple fix for that. Sun lamps – specially designed light fixtures which simulate sunshine – are a proven way to help bring the sun indoors. They are simple and easy to use, medical professionals recommend sitting in front of a sun light in the morning or when you first wake up to get a boosted dose of sunshine for the day. It can even be as easy as sitting next to the sunlight while reading the morning news! Doctors recommend using a sunlamp for at least 20 minutes a day, but longer for better results.

Laugh It Off

Laughing is one of the best ways to beat the blues. Pick out a funny movie, listen to comedy podcasts or read a funny book to instantly boost your mood. Some funny holiday season movies include Elf, Laughing naturally releases feel-good chemicals that can elevate your mood and well being for hours after you chuckle. Listening to funny things while you exercise or when being exposed to the sunlamp increases the benefits!

Peak Sleep

Nothing makes you feel better than a good night’s rest or waking up after a cozy nap. Without regular, adequate sleep, our mood can get out of whack. Sleep hygiene supports healthy sleeping habits, which have a huge influence on your overall well being. Some tips include:

-Go to bed and wake up at the same time every day

-Follow a simple bedtime routine that signals rest, such as taking a bath, turning down the lights, or drinking a cup of herbal tea

-Expose yourself to light as soon as you wake up

-Sleep in a cool, dark room

-Don’t use electronics in your bedroom. Try not to look at a screen at least an hour before bed – the blue light stimulates your brain and keeps you up.

-Write all of your worry thoughts on a piece of paper before bed so that if you wake up in the night, you can tell your mind you don’t need to worry because the thoughts are captured on paper and will be waiting for you to tackle in the morning