Chasing Away The Winter Blues
- Michele Bayley
- Dec 30, 2020
- 4 min read
Updated: Jan 4, 2021
Photo credit: JacobOwens@unsplash
I must admit, I am not a winter person. After the first snow, Christmas and New Year’s, I am over the season. I admire my friends who have found enjoyable winter activities, which gives them something to look forward to during the winter. Without a winter muse, the season leaves me feeling lethargic, blah, and irritable.
I take comfort in knowing that I am not alone. According to a recent poll, one out of five Americans report feeling miserable during the winter. There is also scientific evidence that the cold, shorter days, etc., of winter can affect one’s mood, ranging from the occasional winter blues to seasonal affective disorder, which is a form of depression related to colder weather and lack of exposure to the sun.
As we start the winter season while still social distancing and sheltering due to the coronavirus pandemic, the winter blues may feel even more blue. That’s why I decided to research how to counter the winter blues and hopefully embrace a sunnier (pun intended) disposition. Here are five tips I found to help chase away the winter blues:
Get some sun
Reduced exposure to the sun can affect how we feel. Sunlight helps our bodies to produce vitamin D, which plays a role in regulating our mood. You may have heard that Black people tend to be at higher risk of vitamin D deficiency. Well, here’s a contributing factor: people with darker skin tones have higher amounts of melanin in their skin, which, in addition to providing more protection against the sun, reduce the skin’s ability to produce vitamin D from sunlight. So, it is even more critical that we soak in some sun safely (with sunscreen).
Reduced sunlight can also cause a drop in serotonin – a chemical in our brains that affects our mood and memory. Deficiencies in serotonin can trigger feelings of depression. You can increase your daily dose of sunlight by getting outside when you can and letting sunlight into your home. Exposure to the sun even when it’s overcast is helpful. Keep your blinds open for most of the day to let natural light in. Early morning light is great for energy boosts.
Stay active
Granted, it sounds ambitious to exercise regularly when the cold weather makes you just want to curl up in bed and lounge in your PJs all day. However, exercise can help to lift your mood. A 2005 study from Harvard University showed that brisk walks of 35 minutes a day for five days or 60 minutes a day three days a week can improve symptoms of mild depression. If walking is not an option, there are plenty of online exercise programs that can keep you active and help you to feel more energized and uplifted. For example, here are a few free videos to keep you moving:
Popsugar Fitness YouTube Channel (Cardio)
Dance Fitsugar playlist (Latin Dancing)
Issa Welley (Pilates)
Jessamyn Stanley (Beginner’s Yoga)
FitOn Workout and Fitness Plans
Free app by FitOn Inc.
Plan fun virtual activities with friends and family
During the pandemic, folks have taken to virtual gatherings more than ever before for entertainment and to stay connected with others. Host a virtual dance party, a watch party, or just time to get together with friends and loved ones. I’ve hosted virtual chats with my girlfriends to catch up and reminisce about good times over a glass of wine.
Eat hearty, nutrient-rich foods
Avoid carbs and fatty foods. They can make you feel sluggish or result in an energy spike followed by a sudden dip in energy (carb crash). Eat foods that are high in nutrients, such as grains, oats, root vegetables, and legumes. They will give you sustained energy.
Keep warm and snuggly
Apart from feeling stuck inside during the winter, the sheer cold temperature can make you feel irritable. Think of ways you can invite warmth into your home and being. Light candles in your home or light the fireplace for a warm ambience. Snuggle up in a blanket solo or with a loved one while watching your favorite show or reading a book. Sip warm beverages throughout the day. Personally, I love a good cup of chai on a cold day. And if you do venture outside, be sure to dress warmly from head to toe.
As mentioned earlier, some people experience more than the occasional blahs during the winter and may have seasonal affective disorder (SAD), a form of depression. Symptoms of SAD can include:
· feelings of being tired or drained most of the time · anxiety or unusual irritability · lack of interest in things you typically enjoy · trouble focusing· changes in your sleeping habits and appetite.
If you are experiencing any of these symptoms or if you just don’t feel like yourself, you should contact your health care provider or consult a mental health professional. You don’t have to wait until the symptoms feel severe to reach out for help in managing your symptoms. Getting help early on can make a significant difference in countering the effects of SAD. For information on mental health professionals in your area, visit therapyforblackgirls.com and NAMI.org.
Be well,
A special shout out to Sherrill Cohen, Claire Garon, and Arabella Julien for sharing their exercise resources in this post❤
Photo credit: TarynElliot@Pexels
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