6 ways to feel better if you have the winter blues (aka SAAD)
To be honest, I’ve been liking the cold weather this year - but I used to absolutely HATE when the seasons changed. I, along with about 10 million other Americans, am prone to seasonal depression and mood changes in fall and winter. When the days get shorter, our serotonin (happy hormone) levels start to drop and melatonin (sleepy hormone) increases. This basically creates a mess of hormones that can leave us feeling drowsy, unmotivated, and all around blah the fall and winter months.
There are some things, however, you can do to combat these hormonal changes and maybe even enjoy the chilly nights. Taking these steps to prioritize your health during winter can make this time of year a little more bearable (and maybe even fun). Here are a few of my favorite research-backed ways on how to find joy in these darker seasons.
Get some sun
Try to wake up 10 minutes earlier to bundle up and go for a short walk outside. Yes, it’s cold—but your body still needs vitamin D. Getting outside and seeing the sun shortly after you wake up will also help you feel more awake as you start your day and maintain a healthy sleep schedule even when it’s dark outside.
As an insomniac, I've done this little ritual most mornings for the last few years. It isn’t easy to pull yourself out of your warm, cozy bed to stomp around in the cold, but it makes a huge difference. It helps me to put out my clothes and earbuds and set up my tea the night before so I’m ready to go as soon as I wake up. I did not enjoy these walks for the first 2 weeks, but after building the habit, I love starting the day with this time for myself (even on frosty mornings).
Coffee walk with slippers
If you live in an area that doesn’t see the sun much or if the cold is too unbearable, you can try using a light box in the mornings to make sure you get some Vitamin D.
2. Move, move, move
It’s tempting to hibernate when it gets colder outside, but a little movement will go a long way in sustaining your mental health during the winter months. If you hate exercising in the cold, you can find other ways to sneak movement into your days that you can enjoy while you get your endorphins in. Here are some ideas:
Try hot yoga or pilates
Walk on a walking pad or treadmill while listening to your favorite pods
Try a new group exercise class (my favorites are Gritbox and Barry’s)
Walk around a museum or stroll around the mall with a cup of coffee
Dance (in a class or in your kitchen)
Bundle up and go to a run club
Gritbox Charlotte is a fun way to blow off some steam.
3. Make some plans
After the holidays, it is always tempting to decline all invites and stay home in sweatpants until Spring. It’s ok to say no to parties if you need to spend time by yourself, but isolation is the last thing you need if you’re feeling the winter blues.
Instead of hitting the bars or big parties that could cause social anxiety or stress, plan a cozy dinner party, explore a museum or see a movie, put tea in thermoses and catch up with friends over a walk, or invite people over for a craft or movie night. You can still wear your sweatpants ;)
Even if you’re feeling completely anti-social, you can still take yourself on a date. Sit at the bar and eat dinner, read a book at a coffee shop, volunteer at a local nonprofit for an afternoon. Getting out and about for a bit may help you feel rejuvenated and refreshed.
Last year I took myself on a date to RH to look at pretty furniture that I couldn’t afford.
4. Find new + cozy things to do
This slower time of year is also a great time to try out hobbies that you’ve been putting off. Learn an instrument, sign up for that pottery class, download duolingo, doodle in that sketchbook! Your social calendar will be booked up in a few months. Now is the time to try new things.
In addition to trying new things, the winter is a great time to embrace cozy, soothing activities. People in Nordic countries embrace their long, dark winters by cultivating hygge, which loosely translates to a feeling of quiet, cozy contentment. Slow down and come up with little rituals to bring joy to your everyday life. A few of these rituals for me are making art, trying new recipes, hosting game and craft nights for friends, and doing a puzzle and reading for fun.
In addition to exploring new activities, I try to keep extra space in my budget during the winter to treat myself with massages, infrared sauna sessions, and fun restaurant reservations so I have things to look forward to when the days get shorter.
Winter spa day a few years ago at the JW Marriott Spa
5. Stay on top of your nutrition and hydration
When our social plans all move indoors to bars, breweries, and restaurants, it makes it easier to overindulge. The cold also causes fluctuations in our hormones and hydration cues that can trigger cravings and impact our eating habits.
It’s healthy to treat yourself on occasion, but make sure that you’re hydrating and nourishing your body. If cold water is less appetizing, sip on hot water with lemon or tea throughout the day—and always have a full glass of water after every alcoholic drink. Don’t forget to add fruits, vegetables, and protein to every meal to make sure your body gets the nourishment it needs.
Some of my favorite easy-to-cook winter cozy meals are:
-Lasagna soup (I used lentil pasta for extra protein)
-Butternut Squash + chickpea curry
-Veggie pot pie (I love Sweet Loren’s puff pastry as the crust)
-Baked banana chocolate chip oatmeal
6. Journal and talk to your therapist or doctor
Balancing work, social/family obligations and self care when you’re feeling sub-par is overwhelming. The darkness and isolation of winter months can also stir up strong emotions and memories that you haven’t quite worked through yet. Journaling or talking to a trusted therapist can help you get perspective and work through these challenging thoughts.
If you feel like no amount of self-care and inner work is improving your mood or energy levels, let your doctor know. Your doctor may determine that antidepressants could help you find your balance again. I’ve taken antidepressants for seasonal depression in the past. They gave me the boost I needed to get out of bed and into a routine to help me feel better.
Making small lifestyle changes can make a big difference in improving your winter blues. If you have any other tips that have helped you during the cold seasons, drop them in the comments!
Love,
Jillian
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