Beating the Winter Blues

 

For starters, I hope everyone had a great holiday if you celebrate Thanksgiving in the U.S. For whatever reason this time of year is always hard for me. If the fact that I have been completely MIA from this blog for over three weeks is any indication of my struggle – I don’t know what is. It is extremely busy time for me at work and at home with my daughters school and sports obligations. Add the holiday season and I go into stress overload and I just want to hibernate. The cold and dark nights don’t help things either. My happy place involves sunshine, sandals, cold drinks, beautiful flowers, fireflies and spending time outside. Unfortunately where I live we have about 4-5 months of that type of weather until it is replaced by freezing temperatures, snow, ice, red noses, a wind that cuts through your clothes, and annual cases of seasonal affective disorder, or “the winter blues”.

I have never been formally diagnosed with SAD, nor do I think that I have it – I just know how I get around this time of year and I know that I am not alone. I feel sluggish, have zero motivation, and get emotional and sentimental at times. For whatever reason this year it happened earlier than usual for me and I am not quite sure why, but it is part of the reason I have not been on my game with posting this month. SO for anyone else who might be fighting the familiar “winter blues”, I thought I would share today 15 tips I have learned over the years to help make it through this time period.

 

Check Your Diet

Your diet has a HUGE impact on your mood and energy levels. Green veggies like spinach, kale, collard greens and chard and the vitamin K found in these veggies helps fight the brain inflammation that is linked with depression. Salmon is another good food option because it is rich in Vitamin D, B-12 and omega-3 fatty acids which are know to aid depression as well. Other great foods are fruits likes oranges and grapefruits that are in season in the winter and are great sources of folate and vitamin C. A deficiency in Vitamin C can lead to feeling depressed or tired. I love clementine’s this time of year and will even take a supplement of Vitamin C if I feel a cold coming on as well.

Limit the Alcohol

Be sure to lay off the alcohol or if you must, limit yourself to one drink. Alcohol is a depressant and can lead to mood and behavioral changes when you drink too much. Drinking alcohol on a regular basis also lowers the levels of serotonin in your brain. If you drink rather regularly – Limiting your alcohol intake can lead to improvements in skin appearance, less of a likelihood for hangovers, weight loss, and money saved. Replace your drinks during social outings with a club soda and lime and it will have the appearance of a social drink, without the after effects.

Increase Your Intake of Vitamin D 

Because our hours of daylight during the winter are shortened, the less Vitamin D we are getting. Studies have shown a link of Vitamin D to depression. Getting as much sunlight as you possibly can, eating foods rich in Vitamin D (salmon, tuna, egg yolks, tofu etc), taking a Vitamin D supplement (talk to your doctor first), as well as drinking beverages rich in Vitamin D (dairy milk, soy milk, and fortified orange juice) can improve the levels of Vitamin D.

Exercise 

Exercise is proven to boost your mood and is therefore just as important to stay active during the winter months as it is during the summer months. Get a friend to join you to help keep you motivated and accountable for going to the gym. Can’t afford a gym membership? Look up quick work out videos on YouTube that you can complete in the privacy of your own home. I love my Beachbody T-25 workouts which are high intensity 25 minute workouts that work on different areas of the body and get you sweaty and sore in less than a half hour! Even on my busiest day I can find 25 minutes to do a workout and when I do it always makes me feel better.

Get Out & Go Places 

Every winter it seems like so many people talk about staying inside and keeping cozy and warm. It may be hard to force yourself outside in the freezing cold but I guarantee you after you do that, you won’t regret it. Spending time around other people that you love and care about helps brighten your day. There is plenty of time to be cozy indoors, but when you get a chance to spend time with others, go! There are lots of fun activities you can enjoy in the winter months even if you live in a cold, snowy area. Skiing, skating, snowboarding, sledding and snowtubing are all fun ways to enjoy the winter time outdoors and with family and friends.

Beef Up Your Self-Care Routine 

There are a lot of things that can help make getting through the winter months easier. Listening to upbeat music, taking a hot bath with fun bath oils or bath bombs, reading a good book, journaling, or getting a manicure and pedicure. To read more about ways of making time for self-care, check out my post about it here.

Ask For Help 

This is a huge one. It can be difficult at times – but asking for help isn’t a sign of weakness but rather a great example of how to take care of yourself. You can’t do it all and no one in your life expects you to be able to do it all. Delegation is one of the biggest secret weapons of CEOs and successful women. No one is perfect and no one can do it all – enlisting the help of others will ensure that your to-do list gets done and your stress level doesn’t sky rocket out of control.

Drink Hot Tea

Drinking tea has many health benefits that has been proven through countless research. It contains antioxidants which help keep the body feeling young. There is also less caffeine in tea than coffee so there is less stress on the immune system and therefore you are less likely to get anxious or jittery after drinking a cup of tea. It has also been shown to reduce the likelihood of heart attacks and stroke, helps  boost your immune system, aids in weight loss and digestion, and can help battle cancer.

Have A Spa Day

Sometimes when you feel beautiful on the outside, it resonates with you on the inside and makes you feel good. Treating yourself to a day of pampering, beauty and relaxation can do a world of good to your physical and mental health. If you can’t afford to go to a spa, create your own by buying some bath bombs, a face mask, and lighting some nice candles and relaxing in a hot bath can be a budget friendly way to indulge.

Be Social

As an introvert, this is very difficult for me because it is truly an effort to be with people during this time of year. I always enjoy being with my friends and family after a gathering gets underway – but for whatever reason it gives me great anxiety from the time I make the plans until I enter the place where the gathering is to take place. This anxiety has had me cancel plans more times than I would like to admit.

Volunteer & Help Others

Studies have shown that helping others can be beneficial to your mental health. If you bring a friend, along you’ll get even more benefits by engaging in social interaction at the same time! it can be helpful to volunteer and serve someone else in order to keep our perspective. Times of struggle tend to make us turn our focus inward , which can increase self-pity and and selfishness. The truth is that a lot of people are suffering and can benefit greatly from your help and by helping them can instill a great deal of pride and overall good feelings. Places like Volunteers of America, your local Soup Kitchen or Food Pantry, delivering meals on wheels, or the SPCA are all in need of volunteers year round. Whether it be your time and efforts or a donation of some kind, I guarantee it will make you feel good knowing that you made a difference in someone else’s life.

Keep a Gratitude Journal

Reminding yourself of things you are thankful for helps improve your mood and physical well-being. Grateful people experience less aches and pains than others and gratitude reduces a number of toxic emotions like envy, resentment and regret. Being grateful for things helps you think about things in a positive manner – improving your mindset and your mood in the process.

Say No

There are a lot of benefits to being a “yes” person. It can open up new opportunities and help you make positive changes. However, saying yes too often and overscheduling yourself can lead to negative impacts on your health due to elevated stress levels. Saying one little word – no -can help alleviate some of those stressors and take back time that you may need for you.

Laugh

Laughter reduces stress hormones and increases immune cells and infection-fighting antibodies which improves your resistance to disease. It triggers the release of endorphins, the same feel good chemicals released during exercise. Watching a funny video, meme, movie, laughing with friends are all good for you and fantastic ways to pass the time during the winter season.

Play Around with Essential Oils

I’ve been using essential oils for a couple of years now – you can find my favorites and how I use them here and here. Different oils work in different ways, so look up some essential oil recipes that will make you feel happy and energized. Whatever you need – whether it be energy or relaxation there are different mixtures to suit your needs. In times of low energy and feelings of sadness, I tend to reach for citrus scents and blends (citrus bliss, orange, lemon and lime). When I am stressed or anxious I use lavender. If you are new to essential oils and want to give them a try, check out my website here. (affiliate link). 

 

This time of year is very difficult for a lot of people – even the “happiest” of individuals. Be sensitive to this fact and understand that everyone has a struggle, a weakness or something they need to or are actively working on. No one is perfect and two of the keys to getting through this season are kindness and understanding. If you struggle during this time of year – what are your secrets to getting through the holiday and winter season? Leave a comment down below.