Depending on where you are in the world, winter can be short or terribly long. With the issue of climate change on the table, it’s circulating that winters could get warmer very soon.
But for the time being, winters fit the mental association we have of them.
While I don’t suffer and suffer through winter as some do, I still find my mood’s affected in no small way by the combination of greyness and cold. Add rain, and it’s worse.
To stamp it officially: Seasonal Affective Disorder (SAD), which is the onset of negative feelings (causing lower energy, appetite changes) due to the lack of natural sunlight.
As you can imagine, SAD can spiral out of control and hurt you on a multitude of levels. Weight gain, suicidal thoughts and relationship woes are just a few of the more obvious complications.
If you dread winter and are ecstatic to get past it, these tips could be just the right dose of guidance.
Light Therapy
The word therapy can be daunting to some. It sounds as if it’s for the deeply troubled, which we hope are the minority.
But light therapy has worked for many, as it is “meant to compensate for the lack of exposure to sunlight that is thought to be linked to major depressive disorder with seasonal patterns.”
Studies indicate light therapy has the potential to improve mood in 60–80% of those with SAD.
Essentially, the lamp or box produces artificial light. This light stimulates cells in the retina which are linked to the hypothalamus, where circadian rhythms are controlled. Once the hypothalamus is “activated,” circadian rhythms are regulated and the symptoms curbed.
Here’s a list of lamps you can get from Amazon.
Eat healthy
A clean diet with lots of fruits and veggies, and minimal junk, has been proven to have a positive impact on our mental health.
Consider this statement from epidemiologist Felice Jacka of Deakin University in Australia, who conducted a study where depressed patients were given nutritional counseling.
Whole (unprocessed) diets higher in plant foods, healthy forms of protein and fats are consistently associated with better mental health outcomes. These diets are also high in fiber, which is essential for gut microbiota. We’re increasingly understanding that the gut is really the driver of health, including mental health, so keeping fiber intake high through the consumption of plant foods is very important.
Omega 3-fatty acids (salmon, flax seeds, walnuts), berries, little to no sugar and Vitamin D (egg yolks, mushrooms) are all staples in a mood-boosting diet.
Conscious decisions about what you put into your body — and most certainly what you leave out — can contribute to more consistent stretches of happiness.
Exercise
A super powerful antidepressant, exercise is the holy grail for all sorts of reasons. One is of course to fight depression, as it “boost[s] serotonin, endorphins, and other feel-good brain chemicals.”
With 30–60 minutes of daily exercise, you’re much less likely to have recurrent phases of depression, and the depression that comes nevertheless isn’t as intense.
This page outlines some strategies you can implement to make exercise a regular thing in your life — especially when your mind and body needs it most, that is, in the dead of winter!
Be social
Loneliness is compounded by the dreary conditions outside. Psychologist Scott Bea suggests creating “social obligations”.
“Anything that forces your hand toward activity to being engaged outside of self-awareness would be useful for people with SAD.”
In other words, throw that dinner party. Accept that invitation to laser tag with your friends. Just force yourself to venture out and find company that lifts you up.
Epsom salts
Soaking in an epsom salt bath will calm you and, on top of that, increase your magnesium levels which in turn increase serotonin levels in the brain, thus bettering your mood.
More specifically,
If you’re big on natural remedies, aromatherapy is also beneficial.
This study demonstrated, for instance, that lavender, bergamot and sandalwood mitigate depressive symptoms, and yuzu eases negative emotional stress.
Some of my go-to essential oils include:
Lemon
Jasmine
Peppermint
Rose
Whether they work or not, you can at the very least enjoy them for their aromatic qualities!
SAD is nothing to scoff at. Roughly 4-6% percent of U.S. residents struggle with it, according to the American Academy of Family Physicians. Not only that: Up to 20% of Americans have a “mild form” of it that begins when temperatures drop and the days get shorter.
But luckily, SAD is treatable.
With the right mindset, we can offset the evils that nature bears us and get right. As long as you’re proactive about it, nothing’s too hard to overcome.
I focus on exercise and nutrition as they’ve the immediate power to enliven me. They represent my foundation, and from there I branch out to other methods to more fully round out my personal Happiness Project, the winter version.
