Between the cold winter weather and all of us sticking to our social bubbles this year, it can be a struggle to feel full of energy or just feel good in general. Our moods seem to get highly affected in the winter, especially right after the holidays. We need to figure out some easy ways to combat the uncomfortable feelings we sometimes get when the leaves fall off the trees, the sun sets way too early, and we have to get wrapped up in all our winter gear to stay warm outside the house.
Some of you may be used to heading south to avoid the winter; for you snowbirds, the blues may kick in a bit heavier for you, as you do not normally have to deal with it. However, sometimes even people who live in the warmer states like California or Florida experience cyclical changes that affect their moods and frame of mind. There is an extreme form of seasonal mood change that is called Seasonal Affective Disorder (SAD). SAD is a cyclical mood modifier caused by changes in our circadian rhythm — a 24-hour cycle that regulates biochemical processes in the body.
For those living here in Canada or other countries with extreme seasonal changes, when the hours of sunlight decrease in the fall and winter, their circadian rhythm cycle can become disrupted. The levels of the hormone melatonin and the neurotransmitter (and hormone) serotonin suddenly drop, and this causes lethargy, depression, anxiety, irritability, and body changes.
So here are some tips for beating the winter blues and embracing the season.
- Get enough vitamin D3:
Vitamin D3 is not actually a vitamin, it’s a prohormone manufactured in the body from direct exposure to sunlight. A prohormone is a substance that is converted to a hormone. Because sunlight is weak or minimal in winter, be sure to buy liquid vitamin D3 supplements to make up for lost sunlight. If you are vegan, D2 is your best choice, as D3 is derived from animal products and D2 from plants.
- Use this time to relax and re-energize:
Go easy on yourself. It is okay to surrender to winter and just let yourself enjoy some peace. Watch movies you’ve always wanted to see with your favourite people (who are in your bubble) or just curl up on the couch with a cozy blanket and good book you’ve been meaning to read. If you want to be more active, then that is great too — this would be a great time to get some things done around the house. Clear the clutter or do those home touch-ups you have been putting off. Getting things done that have been in the back of your mind can be a form of re-energizing: check a few things off your list and feel a sense of accomplishment!
- Eat warm, nourishing foods that are in season:
We often want to avoid the heartier foods of the season, but these are the foods that the body is actually asking for. This is the time to try those rich bean soups, hearty squash and root vegetable stews you have collected recipes for but haven’t tried yet. Nourishing your body and spirit with these seasonal foods helps create a feeling of warmth and comfort — just what we need when it’s cold outside.
- Be mindful of what you are watching or looking at online:
What we surround ourselves with matters: it can put us in a mood that brings us down or elevates us. Comedies are a great choice, because laughter is the best medicine! Feel-good shows with happy endings or documentaries that inform you in a good way, without causing stress, are other good choices. Stay away from things that bring you down or put you “in a mood,” as this can also affect your sleep. Without good quality sleep, you are sure to be affected negatively and feel a bit down or unmotivated.
- Put those layers on and go for a walk outside:
Winter doesn’t have to be something you dread when it comes to being outdoors. As long as you put on a warm coat with a woolly hat, scarf, and gloves and get moving, you won’t even care that it’s cold outside. Remember what I said about vitamin D? The best way to get it is being outside for 20 minutes every day. Getting walks in keeps up your non-exercise activity, as well as giving you some fresh air. Now that we are working from home more, getting out and moving is a requirement for better moods, keeping your body healthy, and to manage stressors.
- Soak in a warm bath or shower:
This is a great way to warm up the body, creating a feeling of comfort and relaxation. We have many nerves in our head, so by standing in a warm shower and letting it rain down on your head, your mood will change for the better. Or you can throw some Epsom salts in your bath, add a few drops of lavender and grab a book. Soak up the magnesium, make yourself feel super cozy, and you will have a great sleep that night.
- Get exercise in 3–4 times a week:
Exercise gets the blood flowing and ignites your endorphins. This helps you create better moods, and a body that moves regularly just feels good. Getting more oxygen in your body creates better cognitive health as well, making you think more clearly and more positively. Even as little as 20 minutes every other day can drastically improve your mental and emotional health.
- Get creative:
It is known that engagement with the arts in some way, whether directly or indirectly, helps boost your mood and emotions. Creativity comes in many forms — even listening to music and dancing is a form of creativity. Just let your body move in the moment based on what feels good. Working with your hands to build or fix something also uses creativity and intuition. The results for your mind are incredible and will have you feeling much different afterwards.
Seem like a lot? Start by picking three that jump out at you. Those are the ones that are obviously appealing to you more. That’s a great place to start!
From there, start scheduling in time to do some of these things or create daily rituals around them. How you start and end your day sets the tone for your mood, so use these times to add some new nurturing habits.
Once you’ve done your first three things, keep doing them if you enjoy them or ditch them if you don’t! Then try adding some other new options. Keep things enjoyable and fresh, and soon winter will be over and you will yearn to do it all over again! (Well, maybe not quite yearn to do it again immediately, but at least you will have enjoyed your winter more this year!)
Feeling good isn’t linear and we will have our bad days, so don’t beat yourself up for that. Feel what you need to feel. Then move on to one of the eight things suggested above to help you transition to those feel-good feels!
Sources:
Stuckey, H., and Nobel, J. 2010. The Connection Between Art, Healing, and Public Health: A Review of Current Literature. American Journal of Public Health 100(2): 254–263 Url: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804629/ (accessed Jan. 5, 2021).
