Tips to Beat the Winter Blues

***UPDATED 1/27/24***

During the winter months, you may find yourself feeling down. To top it off we have illness isolation to deal with. Seasonal sadness can often creep in during this time of year. While these feelings may be hard to dismiss, it's important to remember that every day is truly a blessing!

Here are some helpful hints to get you through the winter:

1. Brighten Your Home - The vitamin D from natural light can help to improve your mood. Make it a daily routine to open your window coverings including blinds and curtains. If you still feel like you're lacking natural light, getting vitamin D firsthand by heading outdoors can also help - just make sure to dress warm!
2. Look Ahead to an Event - Whether you're looking forward to something it can help to create feelings of excitement. If you can't think of something to look forward to, then create something! It might be redecorating a room or getting together with someone where you can social distance.
3. Stick to a Schedule - For example, if you prepare dinner at a certain time every day, try to stick to that same schedule. Or if you typically attend Sunday services or a virtual service at your church, don’t skip it this time of year.
4. Eat a Balanced Diet - Eating a balanced diet is essential and is a natural way to boost your mood and energy. Provide your body with the right combination of proteins, carbohydrates, dairy products, fruits, and vegetables. Avoid the temptation to chow down on unhealthy snacks, and instead, snack on complex carbohydrates and superfoods such as hummus, blueberries, and Greek yogurt.
5. Add Omega-3 Fatty Acids & Amino Acids to your diet - Omega-3 fatty acids derived from oily fish like salmon may help in seasonal depression. Amino Acids contain tryptophan (turkey, fish, whole grains, and spinach) which the body converts into serotonin, the neurotransmitter responsible for mood and sleep.
6. Stay Active - Exercise, while important all year round, can be vital to lifting you up during the winter months. You can exercise indoors or dress in layers and take your exercise outdoors for some fresh air if the temperature isn’t too cold. Stretching, walking, and lifting light weights are a couple of ideas to get you started. Maybe now is a good time to get a treadmill or stationary bike for your house! 
7. Accomplish a Goal - If you've been putting off a task, whether big or small, now is the time to tackle it. Add it to your to-do list, and once it's finished, cross it off. This can help you feel motivated and may entice you to take on other items from your list. 
8. Wear Bright Colors – research shows that warm and bright colors are tied to feelings of happiness. 
9. Take a Class – pass the time by picking up a hobby or learning something new; as the old saying goes, “Time flies when you’re having fun!”
10. Join a Book Club – studies have found that reading can make people happier by enhancing the ‘theory of mind’ and reducing stress.

11. Tryptophan is an amino acid that’s the precursor of happiness-boosting serotonin. Research has found tryptophan to be as effective for depression as antidepressant drugs. One of the most common treatments for seasonal depression is light therapy. When used together, tryptophan and light therapy offer significant relief from depression even when light therapy alone has not helped. 

    

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12. Express Gratitude - Doing for others and being grateful is emphasized by most long-standing religious traditions and spiritual practices. Expressing gratitude creates a surge of feel-good brain chemicals like dopamine, serotonin, and oxytocin. Don't forget that feeling sad during the winter is somewhat common among many folks. So if you are feeling down this time of year, please know you aren't alone. If you have additional ideas that may help others with their seasonal sadness, we'd love for you to comment with them below!  Always remember to consult with your healthcare professional if changing your exercise routine or diet, or if you are concerned about your sad feelings. There is no better time to start a practice of gratitude than after the holidays. A common way of developing a habit of gratitude is by journaling, but I find sharing those grateful thoughts with others even better. Get some note cards, put pen to paper, and write actual thank-you notes for any gift or act of kindness or hospitality you received during the holidays.

Do have some helpful hints on staying away from the winter blues? We'd love to hear from you!

Keep it sassy,

Kelly

from the Sassy Silver Sisters

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