When autumn arrives, the days get shorter and the weather gets colder. For many, that means the winter blues are just around the corner, but experts say there are ways to shake off those gloomy feelings.
“Winter blues is a general term and not a medical diagnosis. It is fairly common and is more mild than severe. It usually clears up on its own in a fairly short period of time,” says a mental health professional. says Dr. Matthew Rudofer. National Institutes of HealthSaid.
Symptoms of seasonal depression include “increased sleep and daytime sleepiness, loss of interest and pleasure in activities previously enjoyed, social withdrawal and increased sensitivity to rejection, irritability and anxiety, and guilt.” These include feelings of hopelessness and fatigue, or low energy levels. johns hopkins medicine.
If you’re feeling down because of the cold weather, here are some strategies you can use to cope with seasonal sadness.
mindful meditation
Being present allows you to cherish the small moments. Practicing meditation, even for just a few minutes each day, can help you focus your mind and gain clarity.
According to , regular meditation has been shown to improve symptoms in people who suffer from anxiety and depression by changing the way the brain responds to stressful emotions. harvard health.
“One way to align yourself with the rhythms of winter, rather than fighting them, is to look within yourself. It may help you reap many rewards, including feelings of generosity.” spiritual + health.
keep a diary
By writing down what you are grateful for, you can shift your perspective from what is missing or negative in your life to what is abundant. Research shows that over time, this can significantly lift your mood.
daily health Journaling “helps you prioritize life’s issues and identify triggers for depression and things that help lift your mood.”
keep in touch
If you’re feeling down, talk to a friend or family member. Simply sharing your feelings and listening to others can make a difference.
“Intimate relationships are essential to reducing isolation and managing seasonal depression.” Help guide. “Participate in social activities, even if you don’t feel like it. You may feel more comfortable in your own shell, but being around other people can also lift your mood.”
When it’s cold outside and you don’t feel like getting out of your warm bed, try fighting the urge to stay home. Going out with friends is more satisfying than watching the latest Hallmark Christmas rom-com.
Participate in your favorite activities
Engaging in an activity you enjoy, whether it’s reading, drawing, playing music, or another hobby, can be a source of joy and distraction.
“It can be anything – play bridge, sing, knit, join a gym, keep a diary, write a blog – the important thing is to have something to look forward to and focus on,” says Sue from the Seasonal Affective Disorder Association. Pavlovic told a Scottish program. National Health Information Service.
Pavlovich emphasized that in the fight against the winter blues, it is important to try different activities, as what works for one person may not be effective for another. .
good result
Physical activity releases endorphins, which naturally lift your mood. Even just a short walk can make a difference.
“There is compelling evidence that 30 minutes of vigorous exercise three times a week can help with depression, and there is anecdotal evidence that light exercise can also have beneficial effects,” said former head of the Mental Health Foundation. Managing Director Dr. Andrew McCulloch said. National Health Information Service.
daily health We have shared some fun exercises you can do during the cold season.
- Skiing.
- ice skating.
- Walk fast.
- Sledding.
- Snowshoeing.
In search of natural light
Being outdoors in the sun and in nature grounds us and gives us a sense of peace.
“For both seasonal and non-seasonal depression, the effectiveness of light therapy is about the same as common psychotherapies such as antidepressants and cognitive behavioral therapy,” said Dr. said Dr. Richard S. Schwartz. harvard health.
It might not be the same as lying by the pool and soaking up some UV rays, but any amount of natural light is better for your health than hibernating all winter.
ask for additional help
In some cases, talking to a therapist or counselor may be your best bet. They can provide strategies tailored to your personal situation.
according to johns hopkins medicine, Seasonal depression affects women more than men. “Untreated, depression can last for weeks, months, or even years, but most people respond well to medication, therapy, or a combination of the two.”
“Most patients with clinical depression who seek treatment usually see improvement within a few weeks,” the Johns Hopkins University School of Medicine reported.
