There is a chill in the air that cannot be suppressed despite the layers upon layers of clothes you wore in preparation to face the outside world. Everyone knows this feeling. With the winter wind comes the dreary, dark days and lack of glistening, golden sunlight. However, many places do not get the experience of constant overcast, snowstorms, and bitter wind chill–like our beloved Midwest. That doesn’t mean that the season change leaves them unaffected, those who experience a more forgiving outdoor atmosphere in the winter can still feel they have hit a wintertime rut. Here are my top five tips and tricks to beat those winter blues!
Soak In The Sunlight When It Is Available!
Go on walks, runs, or even choose a nice sunny spot outside to read a book, study, or listen to a podcast! Just expose yourself to the sunlight. A lack of sunlight, or light in general, can lead to an increase in the hormone melatonin according to the Mayo Clinic’s Speaking of Health article on “Seasonal affective disorder: Not just the winter blues”. Another article from Kent et. al, “Effect of sunlight exposure on cognitive function among depressed and non-depressed participants: a REGARDS cross-sectional study”, found that there was a direct correlation between levels of sunlight and impaired cognitive function. One solution to a lack of sunny days can be sunlight lamps! There are many that can be found at Target or on Amazon. They are a great alternative for individuals who cannot be outside in the cold for long periods of time, or for the modern-day busy individual! Many can be placed on a desk for convenience.
Self-Care Is #1
Prioritizing your well-being can make a world of difference! As the days get darker and the sunlight hides, sleep cycles are thrown out of whack, causing habits to be lost and motivation to lessen as fatigue, stress, and other feelings begin to set it. Each individual is affected differently. Setting a schedule and manually resetting your sleep schedule, regularly exercising, and eating well can reduce symptoms. Self-care is not just physical, either. It can be as simple as reciting affirmations in the morning or drinking electrolytes–and it is only as complex as you feel it needs to be. Just be mindful take care of your body, mind, and surroundings! For those that have packed schedules, I recommend you set aside a certain amount of time each day dedicated to whatever self-care practice you find difficult to squeeze in. It can be whatever you want, but not schoolwork! I often use this time to fill out my planner, relax on the couch, read, or even a face mask.
Choose What You Surround Yourself With
With shorter days, comes with the possibility for a decrease in serotonin levels. Serotonin is a chemical in the brain that influences our daily lives, affecting sleep, digestion, mood stabilization, and happiness levels–just to name a few. Serotonin levels can be increased through many of the self-care activities I previously discussed like change in diet, exercise, or sleep. Our own environment can impact our serotonin levels, too.
Are you surrounding yourself with people that bring you joy or people that tend to bring you down? Are you eating foods that make you feel weighed down and unsatisfied? Or are you giving your body the vital nutrients it needs to function efficiently? Are you watching shows that bring you joy or ones that leave you scared and shivering under the covers? Maximizing your happiness has everything to do with the environment you choose to be in.
Try A New Perspective
Individuals across the globe react differently to the winter season, change in rotation, and time change. While many individuals dread the cold winter months and its short, dark days, others disagree. Many people think of winter as a time of relaxation. There is a sense of comfort and coziness to be found as you wrap yourself in a blanket by the fireplace in fuzzy socks and sip a warm drink, huddled up by a window watching the snow fall. It can also be a time of connection. Many families and friends use the snow as a reason to explore the outdoors! Go ice skating, sledding, tubing, ice fishing, skiing, snowboarding, make snow angels, or even build a snowman! There are a plethora of ways to enjoy the winter months. When it comes to enjoying the shorter days, many find it helpful to adjust their sleep schedules. If you rise and end earlier, then there is technically more daylight to be found! Adding LED or adjustable lamps to spaces can create the effect of prolonging daylight while the sun truly begins to set.
Reach Out to Others
Surrounding yourself with family, friends, pets, and a solid support system can really help you beat the winter blues. The slower pace of the wintertime season provides us more opportunities to interact with others even if you stay inside your house, sheltered from the wind. Having a support system is also important in case you experience seasonal depression, in which case, ask others for help. Already having someone or multiple people that you can talk to and rely can only give you an advantage! Therapy is also an option for those that wish to have additional support, from someone who is not involved in their life. There are online options and in-person options. Medications can also be helpful for those experiencing an overall decrease in mental health or other mental factors. However, always consult a doctor with any concerns that you may have. Surrounding yourself with others can not only give you a security blanket, but can also be a serotonin booster!
If you need help facilitating support, CAPS at U of M has great FREE resources and guidance available to students.
There is no correct way to avoid SAD, seasonal depression, winter blues, or short-day blues. Everyone has a unique environment and situation that they have to adapt to their needs. These were just a few of my tips for aiding symptoms, making life a little easier, and finding a sense of comfort where it may not be common! Grab a cup of cocoa or a close friend and chase the sunshine!