It’s the winter season for a lot of us around the world, and while merry holidays are on the horizon, you might not be so merry yourself. The winter blues are a real problem, and you should not think about “toughing it out” alone, as this may just make your mood worse. Instead, take the proper steps towards understanding winter blues, and how to beat it back!

What Causes Winter Blues?

Statistics say that the winter season holds some of the highest records for depression annually. For ladies, these feelings are potentially amplified by the usual anxiety that comes during their period. Colder and shorter days make for bouts of fatigue, stress, and random sadness.

Add to that a lack of sunlight, some researchers believe winter months actively disrupt the production of chemicals in the body that controls mood such as cortisol, serotonin and melatonin. Here are a few ways to improve your mood in these cold months and beat the winter blues:

Follow a Sleep Routine

Moodiness is often the result of a lack of sleep. People underestimate how much sleep affects their everyday life, and you should not count yourself among them. The circadian rhythm controls chemicals in our body called cortisol. Irregular sleep heavily affects the production of cortisol, and too much of it leads to stress.

Among the ways to improve your sleep routine include:

·         Sleep at the same time every day. No matter how tired or energetic you may feel, start relaxing at a certain time and ease yourself to sleep.

·         Follow a simple routine that your brain has associated with sleeping time. Take a shower, lie down on your bed and turn off your devices.

·         Sleep in a dark, cool and quiet room.

Don’t try to force yourself into the routine though. Start small and ease yourself into being comfortable with each step. It’s all about putting yourself in a relaxed mood.

Mix Up Your Meals

Food also affects your mood, especially during the winter months. Start eating healthier “comfort” food to beat the cold and the blues. Hot tea or vegetable soup is a healthy and wholesome thing to add to your diet. For your main meals, add protein as this controls your cravings for the rest of the day.

Winter days also mean you stay indoors more often, so you will be lacking in Vitamin D. Studies suggest that a lack of vitamin D is tied to mood shifts, so eat more vitamin D-rich foods. This includes food such as oily fish, red meat, egg yolks, and healthy breakfast cereals. Alternatively, take a vitamin D supplement after every meal.

Light Exercise

Physical activity is a great mood booster and has been shown to help some people deal with their emotions better. Exercise gives people a goal they can set their minds to. Not to mention, healthier bodies decrease the chances of depression.

After all, sitting around isn’t just bad for your physical state. During times where you can’t talk to people, aimlessness can get people thinking negative thoughts. Light exercise serves as a good distraction without being taxing on your mental or physical health. The likes of calisthenics, jogging, and yoga are simple but incredibly beneficial exercises for your health.

Find Someone to Talk To

One of the biggest causes of winter blues is isolation. Loneliness is plenty cold on its own without winter piling on, so do your best to contact your loved ones. Even if it makes you feel weird, send them a hi and just talk. If you’re comfortable, share your anxieties as well. Alternatively, consider finding yourself a therapist if you don’t feel ready talking to loved ones.

If there’s anything that the COVID-19 pandemic has taught us, it’s the importance of human contact. No matter if it’s in person or through a screen, stay connected. Supportive people are one of the best natural remedies for depression.

Light Therapy

An interesting new method but research has shown promising results. Through the use of artificial light, you can affect your mood and fix any imbalances. Since one of the primary causes of winter blues is a lack of sunlight, this basically “fixes” your body clock.

Light therapy activates your serotonin glands, which help you sleep and feel better. The light should mimic natural sunlight as much as possible. Of course, consult your doctor before doing anything. If you have skin concerns, epilepsy, or photosensitive eyes, it’s best to consider the other methods listed above instead.

 I hope that you enjoyed this guest blog by my fellow teacher and freelance writer and blogger, Katie Pierce.