Take control of what you can to improve your mood during this seasonal downturn. If you’re feeling the winter blues, here are some research-based self-help tips you can use
The diminished light and warmth amid the coldest season causes mood changes, which many refer to as the winter blues. While this isn’t necessarily a cause for concern, if this melancholic feeling returns like clockwork each year and leaves when longer daylight hours return, what you could be experiencing is winter-pattern Seasonal Affective Disorder or SAD. This disorder causes significant changes in one’s mood and behavior in time with the winter season, and it can crop up even among people in countries close to the equator.
Proper treatment, of course, comes after diagnosis. And with diagnosis comes treatments like cognitive behavioral therapy, light therapy, and medication. Nevertheless, self-help is an important approach to take during emotionally turbulent times because this can improve your self-awareness and quality of life. With self-awareness comes the ability to identify what causes and effects certain mood shifts, and quality of life improves when you can learn to manage stress levels and sustain a healthier mind and body. If all this sounds like something you need to try, here are seven research-based self-help tips to cope with winter-pattern SAD.
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Sunlight is the key
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Though days are shorter during this season, you can still take advantage of the daytime by going outside and absorbing as much sunlight as you can after waking up. Taking this time to breathe in the air and stand or walk under the sun will help boost your happy hormones, but you can also keep your windows and curtains open to let the light shine through if you’re staying in.
Sleep on schedule
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Changes in sleep like oversleeping are among the signs and symptoms of winter-pattern SAD, so it’s important to balance out your sleep patterns and get a healthy amount of sleep each night. Keep your energy levels up and sustained throughout the day with different activities to swap out your naps, and schedule the hours you sleep and wake up. To help in the latter, consider using health and fitness apps to track your sleep and guide you through sleep meditations.
Workout regularly
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Never underestimate the impact that regular exercise can have on your mood. That’s because your body’s endorphins, serotonin, and dopamine get a healthy boost as you sweat it out. Start small with cozy cardio, then work your way up to strength training with tools like weights, resistance bands, and rope. You can also hit two birds with one stone by going outdoors to workout.
Eat healthily
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What you eat greatly affects your mind and body, too. One piece of advice we live by in this regard is cutting down on ultra-processed food, especially soft drinks and food high in added sugars. Instead, keep your energy up with well-balanced meals full of nutrient-rich ingredients, such as fruits, vegetables, nuts, and seeds.
Be social
One important aspect to well-being that shouldn’t be underestimated as well is the social aspect. As social beings, we all need to take the time to be with other people, whether they’re family, friends, work colleagues, or neighbors. Beyond maintaining those established relationships, we suggest you meet new people through things like fitness classes and special interest groups so that you can expand your network.
Do more of what you enjoy
In line with the last tip, we encourage you to do more of what you enjoy, whether it’s a fun spin class or pottery classes. Leaving time to do the hobbies that bring you happiness is shown to positively impact one’s quality of life. You can even try out leisure activities like playing instruments and making art even when you’re not good at either. The point is to deliberately make time for opportunities for joy.
Get help
We can’t underscore enough the importance of getting help. Whether your mood changes and melancholy are seasonal or not, learn when to ask for help, be it from a hotline, counselor, therapist, or support group. Talking to someone that understands your struggles will help to take the weight off your shoulders and guide you through making small but positive changes.
