It’s that time of year again when the sun shines brightly over the southern hemisphere giving us here in the north less light which has been linked to those winter blues. November through March are the months closely associated with increased doctor visits for depression. 10%-20% of adults in the US suffer from SAD every year with the majority of those living in colder, darker climates. (Read details here)
1. Get a Massage
Massage Therapy boosts the production of endorphins in the brain that relax muscles, interrupt pain cycles and reduce anxiety and panic. Massage also triggers melatonin giving the body a sense of calm which leads to a better nights sleep. This is also a great way to not forget ourselves when we get so busy with life.
2. Music & Exercise
Start your day right. Instead of turning on the TV listening to depressing news put on your head phones with music that gets you motivated and move your body. Music heals, uplifts our spirits and gets our blood circulating adding to the release of these feel good chemicals in our brains putting us in the right state of mind for our day. Don’t forget to end it with soothing music, deep breathing and a light stretch routine before bed. Turn off the TV and concentrate on the music and your body, this is a great meditation.
3. Laughter
Laughter also releases those feel good chemicals. Find ways of laughing through out your day. Watch comedy movies, subscribe to joke web sites, put funny or inspiring pictures on your computer wallpaper, on your phone, desk calendars, etc. Pass those funny jokes on to your co-workers by adding to the positive energy in your office bringing up others around you who may also be down.
4. Fresh Flowers
The florists in the grocery stores are great at putting together winter arrangements. Add color and life to your space even if it’s with a simple potted plant for your desk at work. This is a great visual to remind us that life is not dead. There are many plants and flowers that thrive this time of year. Evergreen is one.
5. Aromatherapy
Aromatherapy can come in many forms, some you may not be aware of. Aside from the known oils in diffusers that stimulate or suppress brain chemicals, everyday smells affect us too. Smells can induce memories. If a smell stirs a sense of sadness, longing, anger, or fear then get rid of it. If you had a bad year last year, don’t bring out that old apple candle that immediately takes you back there, chuck it. Take a sniff test field trip to a local store that sells smelly stuff and I find one that stirs peace and happiness. Find something that has NO mental or emotional memory to it. Start fresh.
6. Reflect
According to many cultures on our planet winter is a time to reflect. Depression is anger turned inward. One of the best ways of dealing with things that bother us is to write about it. Get it out of your head. Writing slows our racing minds to a pace we can comprehend making it easier to see answers that may be right in front of us the whole time. If you’re afraid someone will read your thoughts, burn the pages. This is an old trick at getting our minds to let go of old issues we are holding onto.
7. Talking
Talking is also an amazing way to release the chatter of the mind. Talk with friends, have coffee, dinner, or wine and a movie. Connecting with others is sometimes hard when we’re held up in our homes all winter. Talk to yourself! Oh to contrary belief it’s amazing therapy. In our technological era you can ramble away in the car on your way to work and no one is the wiser, for all they know you’re on speaker phone being a safe diver. Be careful not to “dump” your negativity on others around you, dump it on dashboard, it won’t care.
8. Light Therapy
Increasing your exposure to full spectrum light boosts endorphins easing depression. Tanning beds should not be used for this purpose. Full spectrum light from light boxes or bulbs sold commercially don’t contain ultraviolet or infrared frequencies which can lead to skin damage. White light contains all the colors of the spectrum, nature is amazing.
9. Vitamin Supplements
Our diets change this time of year with the decreased availability of some fruits and vegetables. B Vitamins and fish oil boost our mood elevators and give us energy. Comfort foods keep us warm and give us a sense of well-being like soups, stews and earthy root vegetables.
10. Medical Intervention
If the winter blues are too much even after attempts to resolve it on your own, seek medical advise. Taking an anti-depressant to help get through things should never be viewed as bad. Thoughts of suicide, excessive weight gain, uncontrolled emotions or anything affecting your work or personal life negatively is bad. Doctors and counselors are well trained to help with things like this. In our modern world of medicine new drugs, lower doses, research and education are very different now. Never be ashamed to ask for help, that’s what they are there for; YOUR health and well-being.
Nature hibernates and slows down during the winter, we are no different, we are nature. But the business world doesn’t. One more reason to teach ourselves it’s OK to slow down after work. It’s natural to be more tired in the winter, there’s nothing wrong. Chinese medicine and winter season article.
Remember to love yourself. Seasons change year after year. Every spring the sun always comes back, flowers bloom and so do we. Surround yourself with visuals that stimulate good feelings and put away any pictures, smells or sounds that stir up negative emotions. Find things that you enjoy, painting, music, learn to knit, take a cooking class at the local community college, start a “tea with friends” night at your house or spend time with your pets. Make winter happy.
