Well it’s that time of the winter when the holiday festivities have past and most people are back at work or school. The summer months also seem out of reach while you just try to make it through the cold winter day. It’s not an easy time of year for many with an estimated 10 million Americans being affected by Seasonal Affective Disorder according to Psychology Today.Â
Seasonal Affective Disorder better known as seasonal depression is initiated by the change of seasons: bright green leaves change into dead, barren tree limbs and the warm, humid air becomes dry and snowy with less daytime. Those that are affected by seasonal depression often feel irritable, fatigued, and unmotivated during this time.Â
But before you let the winter blues consume you until the warmer months, I want you to know that you can become your old cheerful self again by overcoming seasonal depression with these energizing ideas.Â
1. Exercise daily
During the winter, we get less light so to make up for this your body produces more melatonin which regulates sleep and in result causes us to feel more lethargic. This can lead to a change in appetite, oversleeping, and weight gain. Exercise is one of the best ways to beat this feeling! When you exercise your body produces a chemical called endorphins which triggers a positive feeling in your body so by even doing light exercising you can make you and your body feel good!
2. Talk it out with friends or a medical professionalÂ
Surround yourself with friends who have positive energy and who would be willing to talk when you feel down. It’s so easy to feel isolated and unwilling to talk with others when winter is beating against your front door, but talking to others is a good way to feel supported. Additionally, it can also be a good idea to get professional help counseling. From there a medical professional can recommend Vitamin D supplements, immune boosting supplements, or antidepressants.Â
3. Add some purpose to your morning routineÂ
With the lack of sunlight, it can really be difficult to get up in the morning and feel motivated. To help with this you can add purpose to your morning routine so you can feel energized during the day. As mentioned in this article, you can make an enriching breakfast, meditate, or even try out a sunrise alarm clock to wake up to that mimics the natural rise of morning light. Also ask yourself what you can do in the morning to kickstart your day and move on from there.Â
4. Try to get as much sun as you can
During the winter it’s easy to feel like you have to stay inside and avoid the weather, but take advantage of the nicer weather days. The short winter days are a major cause of seasonal depression and using the hours of sunlight that you can during the day is a good way to alleviate some symptoms and feel more upbeat! Start your day with a nice walk to provide some warmth to your routine.Â
5. Make frequent plansÂ
I always love having something to look forward to during the week so making frequent plans rather it’s by yourself or with friends is a great way to feel motivated during the colder months. Go see a movie, shop at the outlets, go to the spa, or sip on a latte at your local coffee shop– there’s so many ways to feel excited again. Don’t let the cold weather stop you from having fun!
6. Start journalingÂ
To be honest, journaling is something I have yet to try, but I’ve heard so many good things about this practice! Journaling can add some more purpose to your winter routine and can help improve your mood once you recognize your thoughts, feelings, and concerns. Journaling doesn’t have to be something you do daily, but can even be something you do weekly to reflect on your week and how you can cope and change from there. Maybe once you start journaling in the winter you will continue journaling into the other seasons– it’s always good to understand your emotions throughout the year!
7. Read, read, read
A lot of times reading is seen more as a summer activity when you’re by the pool, but I always love having a good book to be my companion. A book can provide something to look forward to while uncovering the characters and the plot. To take it up a notch bring your book to read at the local cafe or bookstore.Â
8. Make a good breakfast
Making a nutritious breakfast in the morning can be exactly what you need to boost your mood! Growing up, I would never eat breakfast before school due to time I would rather focus on getting dressed and putting makeup on, but now I have made sure to wake up earlier in the morning to make breakfast. Filling yourself up on breakfast fuels your body and provides what you need to have a productive day and in the long run to combat seasonal depression.Â
9. Try light therapy
To alleviate symptoms of seasonal depression, light therapy can provide some relief. Light therapy involves daily exposure to bright artificial light that mimics outdoor light. The artificial light then causes a chemical change in the brain that can improve overall mood and relieve symptoms. This can be done in a medical setting or at home with light therapy lamps or even a light visor that can be bought online.Â
10. Take a vacationÂ
It’s always nice to escape the cold and take a vacation rather it’s for a week or a weekend. It’ll give you something to look forward to and of course some sun! This idea is obviously dependent on money, but even taking a staycation can provide you with excitement and can break up your winter routine.Â
Seasonal depression is a very real and is nothing to be ashamed of! Don’t wait until the springtime to be happy– create your own happiness and find purpose in your winter routine. Self care is an important part of any routine and for those facing seasonal depression please remember to take care of yourself this season and to approach the coming months with a positive attitude.Â
Sarah, xo