As the winter months roll in, it can be hard to maintain a positive attitude and healthy lifestyle. Freezing weather, daylight savings and dangerous roads can all contribute to feeling moodier and less motivated during this time of year. In addition, several million Americans suffer from seasonal affective disorder or SAD due to the lack of sunlight during the winter.
Although it can be hard to get enthusiastic about the winter, there are multiple ways you can combat seasonal depression and have more energy during this more trying time of the year.
10 Suggestions for Beating the Winter Blues & Preventing Seasonal Affective Disorder
Lighten Up
Exposing yourself to bright lights can be an extremely effective solution to beating SAD symptoms. If you can take time off work, try and schedule a vacation in January or February. Once the holidays are over, seasonal depression symptoms can accelerate so taking a vacation somewhere more tropical during this time of year would be a wise idea that could help prevent the onset of SAD.
A thriftier option is to simply invest in seasonal affective disorder lights. These are special lights that emulate natural light waves emitted by the sun, helping to bring the same mood altering effects that you would get from a summer day. There are many affordable lights available online and most popular drugstores also stock them, so be sure to look into this easy SAD treatment if you’re starting to feel the effects of the disorder.
Get Some Exercise
When it’s freezing outside, the last thing you likely want to do is exercise. However, studies repeatedly show that exercising regularly can help treat SAD. Exercising regularly will not only allow you to look better, but also the endorphins released can help you to feel a lot happier. While there are many treatments for seasonal affective disorder, simple exercise is one of the easiest to complete.
If you aren’t into the gym and don’t like jogging, even taking a simple half hour walk everyday could be your ticket to brighter mental skies. You will be amazed at how effective light exercise can be at improving your mood and alleviating the symptoms of SAD.
Eat Healthily
It may be tempting to gorge on comfort food during the winter and especially the holidays, but eating healthily is a great method for seasonal affective disorder treatment. Of course, we all eat unhealthy dishes sometimes, but try and eat healthy the majority of the time to prevent any additional weight gain, which would be certain to compound the negative effects of SAD symptoms.
Try eating plenty of fruits and vegetables each day and re-hydrating by drinking at least five glasses of water. Make sure you always eat breakfast and avoid skipping on meals in general. If you don’t have time for regular meals, be sure to stock up on healthy snacks so that you aren’t reaching for candy bars and fast food when you find yourself in a pinch.
Socialize
Spending time with your friends and family is often a great way to help cheer you up, and it works the same way when attempting treatment for SAD. Feelings of loneliness and isolation can easily contribute to seasonal depression disorder, so be sure to get out as much as possible, even though it’s cold. Load up on warm winter attire and spend as little time in front of the TV as possible!
While you probably feel exhausted after a long day at work, try and do something social at least a couple of weekday evenings each and every week. Even if this just means having dinner with family members or going for happy hour with your coworkers, make that extra effort to get out and about a couple of times a week. You will feel better for it!
Take Vitamins
Taking daily vitamins can not only decrease your likelihood of catching typical winter illnesses such as sniffly colds and the flu, but it can also help improve to your mood. A key cause of seasonal affective disorder is a lack of vitamin D, which we naturally absorb from daylight produced by the sun.
The lack of daylight in the winter months can lead to vitamin D deficiency which causes cognitive impairment and even serious illnesses such as rickets and cancer. Vitamin D vitamins can be bought over the counter from most drugstores and are very affordable. Try taking one supplement a day and you may find your seasonal affective disorder symptoms decrease.
Drink Alcohol in Moderation
Some studies show that a glass of red wine a day can help combat depression but you should always try and drink in moderation. When you are feeling sad, it may be tempting to turn to the bottle. However, this will only temporarily relieve your symptoms of seasonal affective disorder and won’t solve any long term issues. In fact, studies show that it can make them even worse!
A nasty hangover is hardly the way to help you beat SAD symptoms either. Don’t be afraid to go out and enjoy a drink now and then, just remember to drink responsibly and avoid getting drunk on a regular basis. It’s tempting to lock ourselves up inside and rely on a warm dose of liquor during the cold months, but remember that there are far more effective ways for beating winter blues.
Take A Break
Even if you can’t get any time off work, do make sure to plan a weekend getaway. If you can’t afford to travel to somewhere warmer, then stay local, but definitely do something different. A change of scene can take your mind off the not so great weather and help you return to work more motivated to get things done.
Going somewhere new will not only be fun but will also help you feel re-energized. Hotels and tourist destinations also often have great deals during the winter months, so keep your eyes peeled and you may be able to snag a bargain. Nothing helps stop SAD dead in its tracks like landing a great hotel package at 50% off!
Get Your 8 Hours
Sleep can be heavily tied into winter depression symptoms. Too much sleep (more than 12 hours a day) can actually make you feel moodier and more lethargic, while not getting enough sleep can increase feelings of depression. Try and get between 8-10 hours of sleep every night and take short naps during the day if you can.
It may seem difficult to get enough sleep during the week and not oversleep during the weekend, but if you make maintaining a healthy sleep pattern a priority you should be able to stick to it. Remember to always set your alarm to allow for a good night’s sleep and avoid drinking caffeine or eating sugary foods before sleep.
Think Positive
Thinking positively is far easier said than done, but it really can help people get through all different types of depression and its one of the most effective ways to beat the winter blues. Keeping a positive attitude and seeing the humor in things can allow you to feel happier and more enthusiastic about what lies ahead.
Of all the seasonal affective disorder treatments, thinking positively is the cheapest and quickest way to turn your frown upside down! Try and adjust your thought process to be more positive gradually and you will be amazed at how much happier you will begin to feel. SAD affects both the mind and body, so improving your mind is a great way to help beat winter blues symptoms.
Seek Help
If you have tried all of the winter blues tips above and it doesn’t seem like things are getting any better, you will want to strongly consider seeking professional help. Talk to your doctor or start seeing a therapist, and they should be able to effectively help you beat SAD.
As you can see, beating the winter blues is definitely possible. There are many methods that can help you feel happier and more energetic during the winter time, so pick a few to start with and get going today! Remember to keep a positive outlook, be prepared to try new remedies and don’t be afraid to seek the help of a professional. Good luck out there.
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