There’s plenty to love about winter, from snow days to awards season; but if you’re feeling over it, you’re not alone. With shorter days (aka fewer hours of sunlight) it’s easy to start feeling a lack of motivation, like you want to hibernate until the sun shows up again. During this time of year, many people experience Seasonal Affective Disorder (SAD), a form of depression that occurs in fall and can last through winter into spring. According to the National Institute of Mental Health (NIMH), SAD can cause fatigue, loss of appetite, low energy and general loss of interest. This seasonal affliction affects a wide range of people, so if you experience it you’re not alone–and there are actually plenty of things you can do to help battle these winter blues. Ahead, we’ve put together a list of activities that can help to keep your outlook positive.
Lighten Up (no, really)
OK, this can be slightly difficult with the shorter days and the weather being somewhat gloomy, but it’s important to get as much natural light during your day as possible. A great substitute for sunshine is a light box, which replicates actual UV light. Natural and artificial UV can increase the production of both serotonin and Vitamin D, which help to improve your mood. The NIMH recommends 20-60 minutes of exposure to a light box to help make up for the lack of natural light during this time of year.
Look on the Bright Side
Research has shown that different colors affect your mood differently. According to Small Business Trends, studies indicate that bright colors such as oranges and yellows can have a positive effect on the brain. These colors can cause an increase in both cheerfulness and energy, so try incorporating vibrant hues into your life through fashion and home decor to boost your mood.
Try Aromatherapy
According to Medical News Today, aromatherapy can be used to help alleviate stress, relax the mind, and improve mood. Specifically, essential oils derived from citrus fruits or peppermint will help lift your spirits and increase energy and productivity. You don’t even necessarily need to use essential oils, you can use your favorite candles or other happy scents (like fresh baked cookies) to fill your home with positive vibes (and smells).
Get Moving
According to TheHelpGuide.org, exercise can be used to improve a variety of mental health conditions, including depression and anxiety. Getting active not only improves your mood, but studies have shown it can lead to an increase in energy, self-esteem, and better sleep patterns. Again, this can be a little difficult due to the shortage of daylight and weather, but any little bit helps. You can go for short walks, join a gym, or even do light stretching at home. No long sessions required, either: you can split it up throughout the day into 10-15 minute sessions–or as many minutes you can spare.
Make Time for Social Interaction
Human beings are social creatures and no matter how much we love our ‘me time,’ we all need a little social interaction throughout the day, whether it’s with friends, family, co-workers, or even pets. A 2010 study done by the Harvard Women’s Health Watch showed that people with a lack of social relationships were more likely to have depression and a shorter life expectancy. Not a big people person? That’s okay. Interaction with a pet can increase your mood and help to battle depression, anxiety and other mental illnesses according to the UK’s Mental Health Foundation. As if we needed another excuse to hang out with our furry friends.
Talk to Someone
This time of year, loneliness and depression can sneak up on you–and it’s important not to isolate. Make sure you are doing all you can to preserve your mental health by talking with your doctor. You can also use the resources listed below should you feel you need a little extra help.
CONTACT Hotline
24-hour emotional support listening hotline
1-800-932-4616 (Toll Free)
The Anxiety and Depression Association of America
Provides a variety of resources for those struggling with both depression and anxiety.
https://adaa.org/living-with-anxiety/ask-and-learn/resources
The Alex Project
The Crisis Text Line will respond 24/7/365
Text LISTEN to 741741
National Suicide Prevention Hotline
We can all help prevent suicide. The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals.
1-800-273-8255
Mental Health America
A national non-profit organization designed to aid those who struggle with mental illness.
http://www.mentalhealthamerica.net/
SAMHSA – Substance Abuse and Mental Health Services Administration
A national resource you can use to help find treatment.
https://findtreatment.samhsa.gov/
How do you fight the winter blues? Tell us in the comments!
Images via @lovelenore, @jenkvieira, and @danielleebrownn
Join The Conversation (0)