Winter blues in seem to get worse right after the holidays. There’s nothing much to look forward to except spring. In Spokane, WA we are dealing with all the hassle that comes from record breaking snowfall and heavy rains in early 2019. It’s more of a challenge to get outside and exercise, it’s tough to go out and socialize, and if you’re the sort to get cabin fever easily, winter is definitely not a wonderland. Daylight has fallen to its nadir, and even though the days begin lengthening by mid-January, it’s well and truly springtime before a big difference is noticeable. So, what to do?
If you can’t jet off to a warm sunny equatorial island or hibernate, have a look at these tips.
Move around (exercise a little)
This type of movement isn’t geared toward weight loss, although it’s fine if you do kick it up to that intensity and duration. Just moving around—more movement that from the couch to the fridge—will improve your mood. Exercise causes a gradual boost in your endorphins and raises serotonin, a brain chemical responsible for mediating moods. As little as 10 to 30 minutes every day can give you a lift. If you can get outside on sunny days, 15 minutes will do you good. Remember that sunlight reflecting off of fresh snow can boost your exposure to UV, so monitor your time in the light.
Say hi (go socialize a little, why don’t you?)
Having some involvement with other people at the very least serves to distract us from our negative feelings and helps us get out of our headspace. Introverts and extroverts have different needs from socializing, and more socializing is not necessarily better than less. What’s important is to maintain the level of socializing you’d keep during the spring and summer months.
Eat well (be wary of carbs)
Many people have increased cravings for simple carbohydrates and fatty foods during the winter months. That kind of diet messes your body up and hurts your mood. Blood sugar will spike all over the place, which will send you diving into lethargy. Aim for slow-carbs—complex carbohydrates with a low glycemic index. Avoid all simple sugars, although fruit sugars in moderation can be okay. Find high-fiber foods you like and fill up on those. High protein from lean meats and lower-cholesterol nuts are a great way to maintain energy.
Organize your life (at least toss out some junk)
Spring cleaning feels traditional, but if you’re sidelined from work or other activities and stuck at home, try spending some time organizing your life, or at least a closet or two. It’s hard to make routine activities of daily maintenance fun, but the feeling you’ll get from not being slammed by an avalanche of junk will be pretty great.
No doubt some of these tips will work better than others. We all find ways to deal with winter’s vagaries, but keeping in motion, socializing and paying attention to what we’re eating can save us from getting stuck in the cold-weather doldrums.
Damaris Aragon, ARNP, BC provides a full spectrum of mental health care to people in Spokane, Washington and the surrounding areas. She focuses on providing compassionate personalized care that adheres to current evidence-based standards. Reach out to Damaris through her contact page or calling 509-342-6592.
