8 Tips for Beating the Winter Blues

Here in Michigan, the cold weather is starting to set in, along with decreasing amounts of light during the day as we approach the winter solstice in a few weeks. In the same way a dose of sunshine can improve our mood, the cold and dark can sometimes have a negative impact. For some, it even rises to the level of Seasonal Affective Disorder.

Seasonal Affective Disorder is a type of depression that recurs seasonally. Typically, us Michigan folks are more likely to experience seasonal depression during the winter months, when our internal body clocks shift due to decreased sunlight; the colder temps don’t make things any easier. While some of us look forward to all that winter brings, others will feel like ‘tis the season to be melancholy.

In addition to feeling sad and down most of the day, nearly every day, this condition also includes symptoms of low energy, sleeping much more than usual, overeating and craving carbs, weight gain, isolating from others, lack of interest in enjoyable activities, etc. In severe cases of depression, people may have thoughts about suicide. The Suicide Prevention Lifeline (1-800-273-8255) is a wonderful resource for persons with thoughts about suicide or self-harming.

If any of the above symptoms sound familiar to you, here are some helpful tips for beating the winter blues:

1. Exercise
   Get those endorphins flowing! Exercise is not only good for our bodies, but it can improve our self-esteem and mental state.

2. Go Outside
   Being outdoors for as little as 5-10 mins a day will expose you to a good dose of natural light.

3. Keep a Consistent Sleep Schedule
   Try to get 8 hours each night and no matter how cozy and warm your bed feels, avoid oversleeping.

4. Maintain Healthy Eating
   Remember to fuel your body with nutrients, but don’t deprive yourself from yummy foods that bring you joy; everything in moderation!

5. Invest in a light therapy sunlamp or sunrise simulating alarm clock.
   Research shows that light therapy can be very effective and these items can be purchased on Amazon.com or from other retailers.

6. Surround Yourself With Supports
   Fight urges to isolate, and make plans with family and friends.

7. Have Fun
   Engage in both indoor and outdoor activities that bring you joy, try a new activity you’ve been thinking about doing all year or, if possible, take a vacation to a warmer climate and get a break from both work and winter weather.

8. Consult a Professional
   Whether you want to speak with your physician about your Vitamin D level, or seek out counseling for additional support, professionals are there to help