Beating the Winter Blues - Tips & Information

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With the color and excitement of the holidays behind us, the reality of winter has set in: short, cold, gray days that make spring seems ages away. The “winter blues” has become a term coined by scientists to describe the lethargy, trouble concentrating and general crankiness that affects many people in colder climates at this time of year.

While the winter blues’ more serious counterpart, Seasonal Affective Disorder (SAD), can be severe enough to call for medical attention, many more people suffer from mild depression brought on by the limited exposure to sunlight. You can’t hurry spring, but there are things you can do to lift your spirits and make winter more bearable. Read on for ideas on how you can stimulate both mind and body to chase away winter blues!

Get as much light as possible. Light has a direct impact on mood, and winter’s shorter days are the primary cause of plummeting spirits. You can’t make the sun come out, but here are some ideas for tricking your body into thinking it has:

Rise and shine! Getting enough sleep is important, but with the limited daylight you might want to get up and take advantage of the early morning sunshine.
Switch out partial-spectrum light bulbs for the natural-spectrum variety. They’re more expensive, but they last longer – and because they contain a fuller spectrum of color, they’re healthier on your eyes, mind and body.
Invest in a light box. Their high-intensity beams have benefits similar to natural sunshine, and can dramatically improve your mood when used in the mornings for as little as 30 minutes. Check to see if your insurance provider covers them.

Add color. Color affects our moods – even if we don’t realize it. When gray, dreary days bring you down, add vibrant hues to your home, office and wardrobe to combat the blues (reds, yellows, oranges and pinks are particularly uplifting).

No need to paint – bright window treatments and vivid accent rugs can instantly transform a dull room! Curtains are a great way to add color and let natural light filter in.
Try decorating with colorful candles, pillows, tablecloths or placemats. Fill a clear oil lamp with colored lamp oil, or add a patterned throw to a sofa or chair with a neutral shade.
Bring yourself flowers! Keep a vase well supplied with cheerful bouquets, and buy new plants to add a spring-like atmosphere to your home.

Stay well. Lack of sun exposure can lead to depression, which in turn can weaken your resistance to cold and flu viruses. Taking care of yourself, body and mind, can keep your immune system functioning properly.

Our bodies are naturally attuned to daylight patterns, but too often we stay up long after dark – sometimes more than 6 hours after sunset. When your body’s telling you to sleep, listen – apart from bolstering your immune system, a full night’s sleep also does wonders for your outlook.
Stick-to-your-ribs foods – like mashed potatoes, heavy pasta dishes and rich gravies – are traditional winter fare, but they’re less than ideal from a nutritional standpoint. Instead, stock your fridge with plenty of fruits, vegetables, cheeses, meats, nuts and other foods that will leave you feeling satisfied and well-nourished. Avoid turning to sugary, processed foods to boost your mood – the resulting “crash” only makes things worse.
Soothe your mind with aromatherapy. Different scents enhance different moods – for example, lavender and chamomile are soothing, while peppermint and lemongrass wake you up. Use scented bath salts and oils, candles or a diffuser to promote an atmosphere of well-being.

Keep moving. Aerobic exercise helps combat winter blues by reducing stress and increasing our brains’ levels of serotonin (the hormone that helps keep our moods under control). But it can be a challenge on cold, wet or snowy days – icy roads and sidewalks make cycling and walking hazardous, and swimming and tennis are out unless you have access to an indoor pool or court. One way to get around this is to embrace winter weather by suiting up in the right gear and getting outside anyway – a Cornell University study found that one hour of outdoor aerobic exercise (even on an overcast day) was as beneficial as 2.5 hours of light therapy indoors...and is better for your heart and lungs, too.

You don’t have to be a star athlete to benefit from snowshoeing, ice-skating, or downhill or cross-country skiing! Even a walk in the bracing winter air has positive benefits.
If winter sports don’t appeal to you, turn to the great indoors. Invest in some home exercise equipment, join a gym, or find an indoor pool (check your local high schools or rec centers).
If you love to walk but can’t face the routine of a treadmill, visit your local shopping mall. Many people have taken to striding around the mall as a way to avoid cold, wet weather. Some malls open early to accommodate walkers, and have sign-up sheets so you can join an organized group.

Try something new. Even your favorite activities can seem dull during the winter months. Now is a good time to check out what your community has to offer in the way of classes and activities.

Go online or order a catalog to check out non-credit and/or continuing education classes at your local colleges – there could be opportunities for you to enhance your job skills, brush up on your Italian, learn French cooking or take ballroom dancing.
Check out live theater productions offered in your area, or keep an eye on your local paper for concerts and symphonies. Libraries and bookstores frequently host lectures and readings, and book clubs are a great way to socialize and keep your mind active.
Interested in learning a new craft? Fabric stores, yarn shops and craft centers can provide you with information about classes in knitting, crocheting, scrapbooking or sewing.
Consider volunteering – there are many worthwhile, non-profit organizations that would be delighted to have your help.

Try these and other tips to boost your mood and beat the blues. And hang in there – spring is on its way!

How do you beat the “winter blues?” Share your ideas with us at ideas@solutions.com.