How to Fight Winter Blues
Winter can be a challenging time. The days grow shorter and colder, people spend more time indoors, and they may find themself more and more ruminating about the past and worrying about the future. For some, this season can bring dips in mood, referred as “winter blues”. In this article we are going to outline five ways to beat the winter blues and embrace the colder months.
Establish a consistent sleep routine
A regular sleep schedule and night routine is crucial for maintaining your wellbeing, especially during the winter months. As humans, we thrive on predictability, and our brain operates best when we stick to consistent habits.
However, with fewer daylight hours, falling asleep and waking up can become more challenging. Here are some tips to improve your sleep routine.
Stick to a schedule: aim to go bed and wake up at the same time every day, including on weekends. Our brain doesn't really know the difference between weekends and weekdays, so sleeping in on weekends is just a way to disrupt your internal clock, making it harder to wake up during the week.
Expose yourself to morning light: try to expose yourself to light as soon as you wake up in the morning. If you wake up before sunrise, try to use a light therapy lamp, or a sunrise alarm clock (this is the one I use!) to simulate natural sunlight in the morning. These tools can help energise you and make waking up easier.
Journal before bed: if racing thoughts keep you awake, try writing them down before bedtime to clear your mind. Even one or two sentences about your feelings can help you feeling better.
Limit Screen Time: avoid using electronic devices in bed, and try stay away from screen for at least 1 hour before going to bed. Blue light from screens can interfere with your Ricardian rhythm, making it harder to fall asleep and staying asleep.
2. maximise your exposure to light
Winter’s shorter days means less natural sunlight, which can negatively impact your mental and physical health. To combat this, try to seek light whenever possible.
Let light in: open your blinds during the day to let sunlight stream into your home as much as possible.
Spend time outdoors: take advantage of the hours of light by stepping outside daily, even if it’s just for a short walk. Exposure to natural light, even on cloudy days, can boost your mood.
Use artificial light: try to keep lights on as much as possibly during hours of dark. If you can, invest in a light therapy lamp that mimics natural sunlight. This can be particularly helpful for maintaining your energy levels and improve your moods.
Supplement with Vitamin D: reduced sunlight exposure can lower your vitamin D levels, which may affect your mood and overall health. Consider integrating Vitamin D into your diet through supplements. However, make sure to always consult your doctor before taking any kinds of supplements.
3. keep moving
Exercise is a powerful mood booster, as it helps our brain release endorphins and other happy hormones. While it is harder to stay active during the colder months, maintaining a workout routine is crucial for combating the winter blues.
Low-intensity options: if a high-intensity workout feels daunting, you can opt for gentle activities, like walking or stretching. Remember that the important thing is to move your body, it doesn’t matter how!
Indoor workouts: if cold, and shorter days make you love motivation to go to the gym, you can try working out at home instead. Explore free workout videos on YouTube or consider joining a virtual fitness challenge to keep you motivated.
Find a workout buddy: exercising with a friend can help you stay accountable and make physical activity more enjoyable. With a friend that keeps you accountable, going to the gym or even working out at home can feel easier.
4. Romanticise the season
For how difficult it can be, there is also so much to enjoy about winter, from festive holidays, to cozy indoor activities. Embrace the beauty and charm of winter by romanticising the season.
Seasonal Activities: to romanticise the season, try to engage in activities such as ice skating, visiting a winter market or going to a pumpkin patch. These will help you feel the magic of this time of the year.
Be creative: to feel the winter spirit, think about decorating your space, baking seasonal treats or engaging in activities such as creating a marzipan house. Living in a cosy and warm environment will help you embrace this season more.
Start a winter arc: use this season as an opportunity to reset and re-focus on personal growth. Consider it a time to revisit your goals and visualise the future.
5. Stay connected
Winter can feel isolating, so it’s essential to maintain strong connections with your support network.
Plan Social Activities: organise seasonal outings with friends and family. For more budget-friendly options think about organising dinners or movie nights at home.
Reach out for help: if your feelings of sadness persist or intensify, consider speaking with a doctor or therapist. They can provide additional support and resources to help you navigate this challenging time.
conclusion
Winter doesn’t have to feel like a season of struggle. By implementing these tips you can combat the winter blues and even find joy in the colder months. Remember that if you’re dealing wit more serious feelings of sadness, such as Seasonal Affective Disorder (SAD), these tips might help to some degree, however it would be best for you to seek professional help.