Most of us are familiar with signs of winter: A fresh blanket of snow lays on the ground, a bitter chill hangs in the air, and warm clothing comes out of storage. One might curl up on the couch to watch a movie with a warm cup of hot chocolate and a comfortable blanket. For a few months, the world appears almost frozen in time, and as the holidays roll around, people are sparked with the joys of giving and the warmth of family.
Although winter is a beautiful time of year, it can also be the most difficult. Seasonal Affective Disorder (SAD) affects an estimated 10 million Americans. Risk factors include living a far distance from the equator, having a diagnosis of depression, and having a family history of SAD. Starting in late fall and lasting until spring, those impacted with SAD may experience low energy, increased sleep, overeating, weight gain, and social withdrawal.
I often say that I turn into a different person in the wintertime. My mood can be compared to that of a grizzly bear, I want to sleep all the time, and my thought patterns become incredibly negative. This year, I wanted to make a change and attempt to view winter more positively. Although I realized that challenging negative thought patterns is helpful, I quickly realized that I would need to do more to cope with my winter SADs (….. get it?).
Here are 3 helpful tips:
Go Towards the Light
Lack of exposure to light is one of the obvious causes of Seasonal Affective Disorder. During cold weather, most of us find ourselves staying indoors to keep warm. However, it may be important to bundle up, brave the cold, and bask in the sunlight as it presents. On days that the sun doesn’t shine, one can take advantage of light therapy, or phototherapy. This involves utilizing a light box, which is a lamp that shines artificial sunlight. You can find a list of great options for light boxes by clicking here.
Stock up on Vitamin D
Less sunlight means that there is an insufficient amount of vitamin D being produced in our bodies. It is important to incorporate foods that are rich in vitamin D into our diets to create more dietary balance. So dive into the snack closet, but make sure your snack closet is full of goodies that will help boost vitamin D. Foods that are rich in vitamin D include, fish, eggs, mushrooms, fruits, and vegetables.
I find this to be the most difficult task during the winter. I love exercising outside, but it is almost impossible for me to dig up enough motivation to throw myself into the cold whips of winter. So in my attempt to remain active throughout the chilly months, I have found myself doing a lot of yoga indoors. I love yoga for its gentleness and mindfulness, which I definitely need more of during the winter, and I also find that it is a fantastic strength workout!
Okay, Wellness Warriors, this is where we all come together and collaborate within our community!! What do you do to cope with winter blues?