How to Shake the Winter Blues
BY APRIL PASCARELLI
It’s the beginning of March in New England, and according to the groundhog and his reports last month, we are still in for a few weeks of winter. But let's face it, no matter what Phil, Gus, Wally, or Chuck say, we are always bound for 6 (or most likely more) weeks of winter. So it’s safe to say that we still have some time before we truly thaw out. And although Mother Nature is known for her snowy surprises even after spring has sprung, spring does officially start on March 20. And the silver lining - Daylight Savings Time (this year on March 13) - a monumental, joyous occasion amongst all Northerners where we literally rejoice and celebrate that extra hour of daylight (though that lost hour of sleep is often not celebrated)!
But the truth is, January and February can sometimes be real downers. And after coming off of two cold, dark months, where levels of a mood-supporting chemical called serotonin, aka the happiness hormone, drop, it can take a little bit of effort to stop feeling the funk, otherwise known as the winter blues. Though not as severe as seasonal depression or seasonal affective disorder (SAD), which can affect up to 9% of Americans, neither should be taken lightly. It is legit and can absolutely affect our day-to-day lives. So, how do we dust off the winter blues and spring ahead into peonies and positive vibes? Read on to find out.
Get Outside
Getting outside can be a challenge when the last thing you want to do is bundle up to bask in the sunshine. But even when the weather is cold, we still need some good old vitamin D. Not only can a lack of this sunshine drug lead you to fatigue, muscle weakness, and pains, but it can be a factor for depression as well. So, slather on your SPF (yes, even in the winter and preferably a mineral-based one), breathe in the fresh air, and enjoy all that Mother Nature has to offer!
Get Moving
The idea of getting out from under that warm blanket in the wintertime to work out can be tough to do, but I promise once you do, you will not regret it! So whether you lace up your sneakers and hit the pavement, take a brisk walk, literally take a hike, go ice-skating, skiing, snowshoeing, or take a quick spin on your bike, you get to check off two boxes by getting outside and moving your body! If the idea of moving your body in the cold has you hunkering down, then hit the gym or a warm studio or pick your favorite online workout for your cardio cure. According to Sanam-Hafeez, PsyD, a neuropsychologist and director of Comprehensive Consultation Psychological Services in New York City, “Endorphins reduce your perception of pain and trigger a positive feeling in the body.” Endorphins, or brain chemicals, set off a euphoric feeling in response to sustained physical activity. And overall, exercise helps us to feel better by boosting serotonin levels, relieving muscle tension, reducing anxiety, and developing better sleep habits (which leads to the next point).
Stick to a Sleep Schedule
Nothing can throw us off track more than not sleeping well at night. When our sleep cycle gets interrupted, life feels stagnant, and we feel sluggish. Not ideal when we want to warm up with a workout but can’t get out from under our wooly blankets. In addition, our crankiness comes through in full force when we are tired. Just as a baby or toddler cries when tired, well, we adults feel it too. And though we may feel like crying from lack of sleep, we get snappy and irritable instead. So do yourself a favor and start to set those circadian rhythms in motion by shutting off the distractions nightly and settling into a peaceful sleep. Doing this will help set the tone for the next day and create healthier, happier habits for the long run.
Eat a Healthy Diet
This one seems pretty obvious, but is always worth mentioning. Cold temps tend to be accompanied by comfort foods and heavier dishes that zap our energy. Feeling low energy gets us feeling down on ourselves. When the to-do list does not get checked off (and simultaneously continues to grow), and we don’t have the desire to do the things we typically do, our diet can often be to blame. Raw fruits and veggies are not naturally what we reach for when the weather isn’t warm. But there are plenty of ways to take in your daily dose of greens and nature’s candy without going completely raw. Opt for soups to reduce the chill, rolled oats for breakfast with fruit (oatmeal or overnight oats are an option), fulfilling smoothies to keep you going pre or post workout, and coldpressed juice to alternate for hydration and optimal nutrient needs. The main goal is to avoid the empty calories and carbohydrates that we find in white bread and pasta, cookies, cakes, and sugary candy. Reduce the number of refined sugars you consume, and you will see a difference in your daily drive. Sweets don’t have to be entirely off-limits but choose how to curb your cravings wisely. There are plenty of clean treat options nowadays made to help empower you to eat better and feel better, too!
All of the above can help get you out of a slump, but there are plenty of additional activities that can help, too. Spend time with friends, see a movie, turn off the tv, turn up some music, paint, or pull out a good book. You get the idea - whatever it is that you enjoy, do more of it. Once you incorporate some of the mentioned healthier habits, it will help you pull off the covers and cope with your winter blues. We are all guilty of claiming to do something later or starting tomorrow. While sometimes okay, putting off what we love on a regular basis does not help us get to where we want to be, and continues the never-ending cycle of procrastination and feeling down. Sometimes the best way to move forward is by simply ripping off the band-aid, and diving in. Our fear holds us back, paralyzes us, and adds to our frenzy of feelings of doubt, anxiety, depression, and so on. Plus, the past two years have been hard. It has not been easy, and whether you have been working on the front lines or working from home, it has affected mental capacity on so many levels. The impact of the pandemic has left a lasting impression on many of us in different ways. But the good news is that the black cloud is shifting. Life must go on, and we must continue to pick ourselves up each day. Think about what is important to you in this life, and remind yourself that you are worthy. Shake those winter blues and start speaking positively to yourself. Wherever you are along your journey is exactly where you are supposed to be right now. If you have been feeling down, feelings of hopelessness, or more serious depression, consider seeking help. But if all you needed was a little inspo or a quick kick in the butt, well then, consider this your sign. Whatever the reason, and wherever you are, you did not stumble upon this by accident - think about that. Time is moving quickly, and life is passing by. You have a chance to start anew as spring gets ready to unfold into the next chapter. So, go ahead and grab your sunnies because the future is looking bright!