8 Ways to Beat the Winter Blues
Winter is coming. For some of us, actually, winter is already here and along with it, are the short days and long nights drenching the sky prematurely in darkness. I’ve never been a fan of this season. Along the eastern coast, it usually means the onset of bitter winds and frigid temperatures with the constant peril of looming snowstorms. And snowstorms in highly congested metropolitans? Well, those never offer anything worthwhile.
Perhaps the worst thing, however, is the loss of daylight. Just as some of us are detoxing from the end of our workday, the sun too is tucking itself under the horizon and the moon winks flirtatiously at us as the night sky prepares for its shift. Curiously, we find ourselves waning, energy reserves drained just as the last sun ray bleeds out. And this, this is a problem. As it can lead to feelings of depression, loneliness, listlessness, and all the negative vibes which is no bueno. So before the SADS take you down, arm yourselves! Fortify your spirit to take on Old Man Winter.
Here are some sure fire ways to one up that old geezer:
- ADJUST YOUR ROUTINE. The benefits of routines have been widely publicized in various academic journals as it pertains to mental health. Along with providing much needed structure, they also give us purpose and a sense of control and accomplishment when we may be struggling to find positive aspects in ourselves. As the days become shorter, it may be time to reassess our routines and create changes that allow us to maximize the daylight. For instance, if you like to run, you may opt for a midday jog versus evening to take advantage of the daylight.
- GET OUTSIDE. When it gets cold, we like to hole up in our homes where it’s cozy. I am definitely guilty of this, but getting fresh air and vitamin D is extremely important. If hiking or taking long walks in the cold isn’t your cup of tea, opt for something more low-key like drinking a hot beverage on your balcony or deck. Small outdoor heaters and a warm blanket could stave off the chill. If you do not have any outside space at your home, try going to a restaurant with outdoor seating. Many restaurants have large patio heaters, and since COVID, a lot have adopted insulated ‘igloos’ to allow guests to eat outside enclosed in their own private dining room.
- PRIORITIZE SOCIAL EVENTS. One of the easiest ways we can skirt around feelings of depression is by staying connected. Make an effort to see family or friends at least once a month! Being around people we love can reenergize us. Ensure you actually meet — not just Zoom calls or talking on the phone. While these two things can have a good impact, you are more likely to have higher dopamine levels with direct interaction which allows you to form meaningful memories. (When we’re feeling down, we can recall these memories for an extra upcharge!)
- VOLUNTEER. Giving back to our communities and directly seeing the impact of our efforts is a great way to not only feel purposeful, but just to feel good in general! Altruism produces positive vibes and as it gets cold outside, many existing issues can get exacerbated. Donate blankets, socks, hats, and gloves to the shelters for unhoused individuals in your area. Volunteer at a food bank. Host a drive for winter clothes for children in your neighborhood. Not only do you reap the benefits of giving back, but this also helps you to connect with the people around you and extend your social circle.
- FORTIFY YOUR IMMUNE SYSTEM. UC Warriors and anyone afflicted with an autoimmune disorder are likely to get sick more easily when the temperature drops, and being sick can naturally impact our mood. While the cold weather isn’t directly the cause, the physiological conditions the cold weather can have on the body are. For instance, we get less vitamin D in the winter, which can lower our immune systems. Winter air tends to be dryer – both outdoors and inside of our homes – which can allow viruses to commune more efficiently leading to higher transmission. Finally, our blood vessels narrow when we’re cold to conserve energy, thus making it more difficult for our white blood cells to move throughout our bodies [and fight off infection]. So, how can we ante up our immune systems?
- Take supplements. Adding a vitamin D supplement to our arsenal will boost the essential vitamin that plays a major role in our immune system.
- Use a humidifier. Adding moisture in the air in your home both helps you breathe better and additionally makes it harder for viruses to travel since the molecules in the air are increased.
- Open windows. Make sure you open your windows every now and then to let fresh air in so you are not cycling through the same stale air.
- Eat balanced meals and stay hydrated. Maintain your healthy meal-planning and continue to limit processed foods. A large part of the immune system is ensuring you get the correct nutrients.
- EXERCISE. The mood boosting benefit of exercise has been well known ever since Elle Woods proudly proclaimed: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.” One of the easiest and cheapest things we can do is ensure we maintain a consistent exercise schedule not only for our mood, but also to boost our immune system. If it’s too cold for you to venture to your local gym, there are many in-home alternatives. Look for apps such as Fit-On, which offer on demand and live classes for free!
- SWITCH UP YOUR LOOK. Winter is a great time to experiment with your look. Changing your hair can not only be practical [winter is a great time for protective styles], but also can serve to boost your mood. You can opt for a do it yourself makeover by trying new styles, or pamper yourself at a salon with a new color, hair cut, and/or wig. Shaking up your usual can give you a new zest for life and outlook!
- MAKE SPACE. Make sure you hold space for yourself and check-in. As we are attempting to blockade ourselves from Old Man Winter, we can also inadvertently stress ourselves out! Take time out of your day to slow things down and process how you are feeling. You can do this by journaling, meditating, or simply finding an activity that allows you a sense of calm. Whatever your style, it’s important that you make time and space for yourself so that you can make adjustments where needed. If you’re feeling overwhelmed, see what you can put off for later. If you’re feeling down, try to think about what events are causing you to feel this way and if you can take action to change it or if it’s best to just sit with it for awhile. When things are still, we see things clearer and become more intentional with our path forward.