6 Things to Try if You Suffer From the Winter Blues

During the fall it can feel good to slow down, get grounded, bake pumpkin goodies, dress cozy and prepare for the holidays. Then the holidays can be exciting and keep our minds occupied.

Come January and February, many people begin to show signs of the winter blues. Not only can it be depressing, but it can also be lonely, cold, boring and cause sugar cravings, lack of motivation and weight gain (especially after all those holiday desserts and cocktails). People crave sunshine, warmth and socializing with others.

Have you ever suffered from the winter blues, otherwise known as seasonal affective disorder?

About 4-6 percent of our population suffers from seasonal affective disorder, which is depression caused during the winter months. Up to 20% of people may have mild seasonal affective disorder, showing that many of us are impacted during the dark and long winter. Who wants to have months of misery like that, especially when you're supposed to feel excited and ready to start a new year?

Here are a few tips to help you naturally deal with the winter blues. It helps to get a head start on these ideas before the winter blues has taken its full effect.

Warm Food and Spices

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During the colder months, we are meant to eat warm comfort food with spices rather than cold salads and smoothies. We are actually supposed to gain a little weight since it’s the time for hibernation and a strong immune system to prevent sickness. Focus on what your body needs during that time rather than wanting to be thin. This will help you to feel more satisfied and have less cravings. Think of vegetable soup, turkey chili, oatmeal, and roasted sweet potatoes and chicken. You can keep it simple or spend more time prepping and cooking since it’s easier to be inside than outdoors during the winter. It’s also important to use spices in your meals to add flavor and health benefits. Did you know that cinnamon helps to regulate blood sugar and reduces cravings? Nutmeg reduces anxiety and depression. Turmeric eases inflammation and digestion. Oregano helps to prevent infections. Mint eases breathing issues. Ginger helps with nausea, migraines and arthritis pain. Spices can also help with blood flow to keep you feeling less cold.

Socialize

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One of the hardest parts about the long winter is feeling lonely. It feels easier to just stay home in our sweatpants rather than making plans with family and friends. As humans, we naturally crave interaction with others. Although we are supposed to hibernate and rest more during this time, it’s important to make plans when possible to prevent loneliness and sadness. Of course it’s easier to socialize in the summer because there are more activities and cookouts that take place outdoors. However, you can make new plans for the winter such as a ski/snowboard trip, game or movie night, book club, exercise group, sauna/self-care time and so much more. You can get creative and take turns hosting dinner parties or book a tropical vacation. It’s essential to laugh, dance, sing and have fun whenever possible. This will ease the winter blues because you will feel less isolated.

Breathe

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Of course we are breathing all day long, but the way we breathe is what truly matters. We are so used to rushing around and taking short and quick breaths rather than deep and slow breaths. Our breath is meant to fill our lungs and give our body and brain a boost of oxygen, therefore providing us with more energy and a simple way to relax. This is extremely important when we are feeling tired, overwhelmed and irritable. Try this alternate nostril breathing technique, which specifically improves brain function and sleep. It is meant to merge the left and right sides of the brain to offer more balance to your life. Use your right thumb to close off your right nostril. Inhale slowly through your left nostril. Pause. Close your left nostril with your ring finger and release your thumb off your right nostril. Exhale slowly through your right nostril. Inhale through your right nostril. Use your thumb to now close the right nostril. Exhale through your left nostril. Do this for a minute or two and notice your body unwinding and your mood shifting.

Get Outside

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Sitting indoors all winter long isn’t so good for our bodies and minds. Our homes and offices can be filled with toxins and germs in the air. Lighting and too many screens make an impact on our eyes and brains. Taking a break and stepping outside can awaken our minds and bodies and increase our overall energy. Even if it’s cold and dreary, fresh air and sunshine can be incredibly refreshing and give us the boost we need, especially if we are feeling tired or bored. When you play, walk, run, shovel, ski, or snowshoe outdoors, it increases blood flow and circulation. It also allows the body to release the “feel good chemicals”, which helps to improve our mood and energy. Even if you only spend a few minutes outside a day, it can make a big difference in your daily life. So bundle up and make plans with your child, dog, friend or neighbor to go for a walk in the woods or go sledding.

Take Supplements

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Often times when we are feeling tired, moody or sick, we may not be getting essential nutrients in our daily diets. Of course it’s important to eat as many fruit, vegetables, and lean protein as possible. However, our food tends to contain less nutrients and more chemicals, so supplements may be an important addition to your routine. Additionally, we aren’t getting as much natural sunlight during the winter months, which helps us to create vitamin D and when depleted, can affect our mood and lead to other health concerns. It’s recommended to take at least a quality multivitamin every day, which contains the basic foundation of vitamins and minerals. However, in the winter, it may be beneficial to add in extra vitamin D3, omega-3 fish oil and b-complex vitamins in order to sustain energy and a balanced mood. When we are lacking in these vitamins and minerals, we tend to feel more anxious, depressed, have cravings and get sick more often.

Bedtime Routine

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With the short and dark days, we may feel extra tired and look forward to getting into bed earlier. In the winter, we are supposed to be in hibernation-mode, meaning we need to slow down and stay warm. A nighttime routine can allow you a chance to get a better night’s sleep so you feel more energized during the day. Start by eating an early and light dinner and do things at a slower pace. Find time to take a warm salt bath, give yourself a body or foot massage, do a facial mask, or sip herbal bedtime tea at least once a week. Then climb into bed without your phone. Spend time writing in your journal, reading, using essential oils or anything to help you unwind before you fall asleep. This gives you the chance to take a break from screens and relax your mind as well as your body. It will be providing more balance into your daily life so you feel less stressed and fatigued.