How to beat the winter blues
Is cold weather getting you down? Sounds like you’ve got a case of the winter blues – and you’re not the only one!
Colder weather can have a negative effect on your moods and there are a number of scientific reasons why. Lower levels of sunlight can disrupt your body’s internal clock, disrupting your sleep patterns, and leading to low energy and feeling down. Less sunny days can also cause serotonin levels to drop. Serotonin is the key hormone responsible for feelings of well-being and happiness – so when it dips, so can your mood and motivation.
So let’s talk about how to beat the winter blues!
5 Ways To Beat The Winter Blues
If you’re dealing with the winter blues, there is good news! There are simple ways to boost your mood and start feeling more energised.
1. KEEP MOVING
If the couch calls to you in winter, honestly, SAME! Those everyday activities that feel so effortless in warmer weather can seem so difficult when the mercury dips. But the evidence is undeniable; regular exercise is important no matter the season.
The physical benefits of exercise are clear, but the impact on your mental health is just as important. When we exercise, our endorphin levels increase. And all those free-flowing feelgood chemicals are excellent for giving us a natural mood lift. In fact, studies show that people who exercise regularly report an easing in symptoms of depression and anxiety.
And it’s not just high intensity exercise that is beneficial for your mental health. Whatever form of exercise you enjoy doing - whether it be Pilates, lifting weights, or a brisk walk – has the potential to lift your mood.
2. HEAD OUTSIDE
When it’s freezing outside, hibernation seems like a really great idea – but unfortunately, we are not bears! So rug up and head out – you’ll be surprised how quickly you’ll begin to feel better.
When we’re feeling stressed or anxious, our breathing becomes shallow. We take short, fast breaths in our chest which only make us feel more anxious. Heading outside encourages us to breathe more deeply, right down into our bellies. In addition, fresh air can increase our feeling of vitality, boosting our energy and helping tension to melt away.
When cold weather forces us inside more often, we can miss out on our daily dose of sunshine – and that can lead to low Vitamin D. Heading outside for just 10 to 15 minutes a few times a week allows our body to make all the Vitamin D it needs. This vitamin is essential for bone health, immunity and regulating mood.
And though overcast skies and low temps can get us down, research clearly shows that being in nature is invigorating for the soul! From forest bathing to listening to the crash of waves in the ocean, taking the opportunity to spend time in the natural world is a beautiful way to ground yourself and lift your mood.
3. LIMIT YOUR SCREEN TIME
If scrolling the blues away is part of your strategy, you might want to rethink that! We’re spending an average of 3.5 hours on our phones every day, and for some of us, it’s much longer. And though social media can be a lifeline of connection, it can also prevent us from making meaningful connections away from our screens. Finding the balance is really important – and it’s different for everyone.
If your mood is low, spending hours scrolling can make you feel worse. From comparing your life to others on social media, to overloading your brain with a flood of information and opinions, it can be a recipe for increased feelings of anxiety and sadness. It might be time to put the phone down.
Consider taking a break from social media altogether if you find it is triggering negative feelings. And at the very least, avoid scrolling before sleep. It can disrupt your sleep patterns – and good quality sleep is crucial for your overall wellbeing.
4. LIMIT YOUR ALCOHOL CONSUMPTION
Cold, rainy evenings just pair so well with snuggling up on the couch with a glass of wine, don’t they? But if your mood is already low, then those good feelings are likely to be temporary. Alcohol is a depressant and changes the chemical make-up of your brain in a way that can negatively impact mood, energy and sleep.
So that relaxing glass of wine can actually have long-term consequences. If you’re feeling mentally fragile, try replacing the evening wine with a tea. Yes, it’s not as fun in the short-term, but future you will be grateful that you made the decision to prioritise your mental health.
5. FEED YOUR SOUL
A busy work life coupled with a busy home life can leave us feeling depleted. And it can be extremely difficult to find a moment for ourselves. But when we’re feeling mentally low, it’s actually essential to prioritise our emotional wellbeing. Just like on an aeroplane when we’re instructed to put on our own oxygen mask before we help others, self-care actually helps us provide better care to someone else.
So take a moment to answer this question. What do you love to do? What really feeds your soul? Whatever it is, make time to do that! It could be reading a book 15 minutes before school pick-up. Maybe it’s waking up half an hour before the rest of the family so that you can meditate. Or perhaps you’ve been meaning to try a new hobby – photography, roller-skating, painting, or knitting! It really doesn’t matter what it is, just as long as it makes you feel great and fills up your tank.
How the Winter Blues is different to SAD
The winter blues generally consist of low moods and decreased energy – and most of us experience varying degrees of these symptoms in winter.
SAD (Seasonal Affective Disorder) is a type of depression that is linked to a change in seasons. Most people find it occurs in autumn and winter and then goes away when the warmer seasons come back around.
At first glance, the two may seem quite similar. But with the winter blues, we can still go about our regular lives and find enjoyment in them. With SAD, the low feelings are persistent and can seriously impact a person’s ability to function normally.
SAD is extremely rare in Australia – and more common in the cold climate areas of the Northern Hemisphere. However, if you feel that your low moods are a problem, we encourage you to make an appointment with a trusted GP to discuss the treatments available. Alternatively, Beyond Blue has useful resources and can provide immediate support by calling 1300 22 4636