Living in Wisconsin, we are not strangers to the cold, dreary days of winter. The dark mornings, darker evenings, and chilly gray days can have a big impact on your mood and your health. For a small percentage of people (estimated 4-6%), this can result in a diagnosed condition called Seasonal Affective Disorder. However, as many of 20% of people in the United States experience a milder form, which is often referred to as the “winter blues”.
For those experiencing the more serious seasonal affective disorder (SAD), it is recommended that you consult with your primary health care provider to explore treatment options. Signs of SAD include (1) feelings of depression that happen most of the day, every day, in a seasonal pattern, (2) tiredness and low energy, (3) loss of interest in activities you used to enjoy, (4) changes in appetite or weight gain, and (5) sleeping too much. This should be addressed with a medical professional.
For the other 20% of individuals who experience some level of winter blues, here are seven tips to help you beat the winter blues and live with joy this winter.
Get Outside – As much as you may rather curl up on the couch, one of the most important action steps you can take is going outside to get sunshine each day. Our body needs sunlight to produce vitamin D and regulate serotonin levels. A short mid-day walk in the sunshine each day can give you a big boost.
Stick to a Regular Sleep Schedule – Keep your body in a rhythm by sticking to a regular sleep schedule. Set your alarm clock to get up each morning at the same time, and aim for a consistent bedtime. Aim to get at least 7 hours of sleep every night for your overall health.
Stay Active – Exercise has been proven to be one of the most powerful tools for fighting mild-to-moderate depression. Aim for 20-30 minutes of physical activity on most days of the week.
Eat Healthy – A healthy diet will boost your mood, give you more energy, and help to prevent winter weight gain.
Laugh A Lot – Laughter is a powerful mood booster. Whether laughter comes from hanging out with friends, watching funny movies, or finding hilarious clips on YouTube, make sure you are laughing this winter.
Spend Time with Family and Friends – Socializing with others is important for your mental health throughout the year. Avoid the urge to stay home alone. Make an effort to stay in touch with those you care about and accept their invitations to be together.
Enjoy a Hobby – Whether you already have a hobby you enjoy, or if it is time to explore a new hobby, it is important to spend time doing something you enjoy that exercises your mind. Puzzles, crafts, woodworking, reading, playing cards – it all works! Just find a positive activity that brings joy to your day.
If you find the winter blues catching up to you this winter, pick several of these tips to help boost your mood. However, do not hesitate to seek medical help if you feel significant sadness and depression. You are not alone. Spring will be here soon, but in the meantime, prioritize your mental health to allow yourself to thrive this winter.