How To Avoid the Winter Blues
Despite sounding incredibly cliche, the winter blues are an actual psychological phenomenon. And they’re sneaky. Before you know it, you’ve found yourself in the midst of a frigid, lifeless Minnesota winter, with no energy and no hope for the sunshine that lies ahead. This is known as Seasonal Affective Disorder, or quite literally, SAD. SAD affects almost ten million people (majority women) every year, starting around October and November. With so much to look forward to, like holidays, winter activities, and the end of the semester, here’s a few ways to prevent SAD from creeping into your winter wonderland:
Mindfulness is the practice of observing the things around you in order to cultivate a healthy mind-body connection. There are several benefits to practicing mindfulness, including diminishing anxiety, boosting everyday mood, and reducing stress. An easy way to introduce yourself to this practice is to start a gratitude journal! It’s as simple as writing down 5 - 10 things you’re grateful for at the end (or really anytime) of your day. I usually crank mine out right before bed as a way of reflecting on my day and ending it on a happy note. Studies show that just jotting down what you’re thankful for leads to an increase in happiness and appreciation for the little things in your life, therefore a fabulous and positive way to combat the winter blues.
Light Therapy
Don’t get thrown off by the name; incorporating light therapy into your life is as easy as flipping a switch – quite literally. For this practice, you’ll need a light therapy box, also known as a happy light (Aw!). This is a lamp-like plate about the size of a small notebook. So how do you use this random and seemingly simple object? You turn it on for about 20-30 minutes a day and merely sit in front of it. But don’t stare into it! It works by indirectly exposing you to the light, so I use mine while going through my morning routine (no need to just sit and stare). The lamp simulates the same light as the sun in seasons like summer or spring, and therefore tricks your brain into releasing more dopamine. Light therapy has been proven to reduce the symptoms of SAD, as well as lower depression, and increase energy, and most people feel the benefits within a few weeks. What a simple way to stop the SAD! Here’s a list of several different Happy Lights and where to find them.
Meditation
Another mindfulness exercise is mediation. When people think of meditation, they think of the zen-like yogi master isolating themselves in a temple for months, and I think that steers a lot of people away from the practice. Actually, meditation is quite simple and extremely beneficial. And there’s plenty of ways to do it, including meditations that focus on relaxation, gratitude, anxiety-relief, or guided imagery. YouTube, Headspace, and other websites have 5-minute videos to start you on your meditation journey, and as you continue on you can move up to 10 or even 30 minute ones. This is a great way to tune-out in the middle of a stressful day and take some time for yourself! Check out Golden’s recent blog post about the power of meditation to learn more.
Regular Exercise
It’s been said time and time again, moving your body is good for your mind. You may roll your eyes, this really is true. By incorporating exercise into your weekly schedule, you’ll see a profound change in your physical and mental state. Even something not sweat-heavy like yoga, pilates, or stretching can lead to better sleep, healthy digestion, and dopamine boosts. For the winter season, at-home workouts are perfect to squeeze into your schedule. A 20-minute walk on the treadmill or YouTube yoga class can leave you feeling refreshed and happier for the rest of your day! Find whatever workout fits your abilities and preferences and get moving.
Art
After quarantine, I feel like we all came to understand the advantages of a classic paint by number or coloring book. What seems like such a simple and child-like activity actually curates stress-relief in adults, and obviously looks fabulous. Any art activity, like coloring, painting, knitting, or sketching can improve concentration and reduce feelings of loneliness and isolation (therefore perfect for a Covid quarantine). You don’t have to be a professional to reap the positive effects of art therapy; It could look like you, a blank sheet of paper, and a colored marker for just fifteen minutes. It’s relaxing, it’s satisfying, it’s proven to lift your spirits this season.
