Seasonal Affective Disorder (SAD)

Winter Blues: Have It Got You Down? Here’s How To Handle It

Move away from social media, establish limits, and recognize SAD symptoms.

Have you been feeling down because of the cold weather? Perhaps it’s the snow that’s making you want to hibernate. When the weather outside is dreadful and the sun sets at 5 p.m., it’s typical to feel less-than-sunny.


SAD or The Blues?

If the winter months bring on chronic feelings of depression, you may be suffering from seasonal affective disorder (SAD). Individuals suffering from SAD may feel nervous or irritable for extended periods of time throughout the winter months. They are also more inclined to retreat from social situations and struggle to concentrate.

SAD is a serious depressive disease that requires treatment, as opposed to the mild, fleeting winter blues. Distinguish between SAD and the winter blues, and consult a doctor if your depression lasts more than a few weeks.


Do I have Seasonal Affective Disorder? (Self-Assessment)

When the evenings become darker, the weather may alter your mood and sleep patterns. Take our test to determine if you suffer from Seasonal Affective Disorder (SAD).


Perhaps it’s simply the holidays.

While the holiday season can be a time for reflection, joy, and spending time with family, it can also be a time of stress and sadness. Things get busy. You’re under pressure trying to get the perfect gift for everyone on your list. And, let’s face it … all that family time can sometimes just be too much.  

Experts suggest creating limits for yourself and restricting your use of social media. Nothing puts you under unnecessary stress like attempting to live up to someone else’s Instagram-curated version of the holidays.

How To Handle It?

Here are some suggestions to help people to deal with Winter Blue, seasonal affective disorder (SAD), and anxiety around this time:

Pic: Winter Blues

Light up your life.

Sunshine has a significant impact on our mood and sleep-wake cycles. Hence, when the winter months bring dismal skies, a small boost of sunshine can do our bodies and minds wonders. Light therapy can benefit persons suffering from SAD or anyone who could benefit from some sunshine in the winter.

Get moving!

Getting moving is one of the best strategies to beat the winter blues. You don’t have to skip your run during the winter, but you might want to take a few extra measures, such as making sure your shoes are up to the task and taking extra care to keep your muscles flexible. If an indoor workout appeals to you, you may begin creating a home gym with just a few crucial pieces of equipment (think a yoga ball and a jump rope). Find a yoga class that works for you. Getting into the habit of exercising can help improve your emotions while also benefiting your body.

Make Colors Work for You

Colors, particularly room color, can influence psychomotor activity and emotional mood [3]. As a result, it’s a good idea to consider decorating with colors that give a sense of warmth to your surroundings. Yellow, orange, and red are some ideas.

Cool colors such as blue, green, purple, and blue should be avoided. These colors can have an effect on one’s mood, causing emotions of despair or negativity.

Make a Garden Plan

You should start planning a garden before or during the winter season to aid with SAD symptoms. Touching the soil has been shown in studies to enhance serotonin, which increases mood and emotions of joy and happiness. Mycobacterium vaccae, a soil microbe known to impact serotonin in the prefrontal cortex, provides the serotonin surge.

Gardening can also make people feel happier and calmer. It assists people in focusing their attention on immediate tasks. In some circumstances, the small elements of gardening might aid in the reduction of negative thoughts.

Consume Vitamin D Supplements

Vitamin D insufficiency is linked to depression symptoms. Consider taking vitamin D pills over the winter to combat depression. Most multivitamins now contain 1,000 units of vitamin D, up from 400 previously. You can also choose vitamin D-rich foods like red meat, egg yolk, or oily fish like salmon or sardines.

Food to improve your mood

Numerous healthy meals are also natural mood enhancers. This is due to the fact that some foods assist produce chemicals in your brain that are responsible for feelings such as tranquility, happiness, and alertness.

What should you eat to combat the winter blues? Warm oatmeal with sliced banana is recommended by experts. Perhaps a hearty chicken vegetable soup. Or even an apple with nut butter.

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