This winter weather in Utah has been, well, miserable to say the least...
Cold, cold, very cold days. Lots of snow followed by freezing cold days. Inversions which create very poor air quality. Gray skies. Car doors frozen shut. Icicles that hang from rooftop all the way down to basement windows. Black ice. No fancy shoes, just warm wool socks and boots. Blinds and curtains closed all day because we need extra insulation to keep the house warmer.
That's how cold!
This time of year I tend to get depressed, also know as Seasonal Affective Disorder (SAD). So I would like to share with you some tips to keep the winter blues away this blistery cold time of year. These have helped keep me sane during the long winter months so I hope you find them useful. If you live somewhere cold like Utah or Minnesota I know this will help...
1. Exercise. This is the number one thing I make sure I do during the winter. Every day if I can. Regular exercise gives you lasting energy throughout the day. Your metabolic rate will increase and your seratonin levels will increase as well. Making you an all around happier more energetic person.
2. Eat healthy. Maintaining a healthy, well-balanced diet gives you more energy. When you load up on nutritious food you feel much better and lighter if you will. On the other hand, when you eat meals or snacks that are loaded with sugar and carbs then you will feel sluggish and heavy. Not a good feeling. So, think raw when you are finding a snack to eat (carrots, celery, apples, bananas, etc) and thing colorful when your making a meal. This will ensure you have a balanced diet that is full of nutrition to keep you happier and healthier.
3. Vitamin D. I take a vitamin D supplement every day in addition to my multivitamin. During the warmer months, the sun is what spurs the body to make vitamin D. That is why people generally feel more depressed during the winter because they are not getting frequent exposure to the sun. Vitamin D is also essential for bone health and some research even suggests that it helps fight colds. Bonus! Vitamin D is also found in salmon, milk, some orange juice, egg yolks, and fortified cereals like multi-grain cheerios.
4. Omega 3. Another supplement you might consider taking if you suffer from SAD is Omega-3 fatty acids. Now, this is one I personally have not tried yet but a good friend suggested to me. She takes it during the winter months to help with her depression. There have been several studies which support this evidence. Google it.
5. Plan something. Have something to look forward to that will help you get through the long winter months. This year the hubs and I planned a vacation in the spring just for the two of us. We could not be more excited for winter be over and spend some time together in the warm weather just relaxing. It doesn't have to be anything big but plan something that you will enjoy so that you have something to look forward to. It's like rewarding yourself for making through a long, horrible winter.
6. Relax. You're busy! Stop being so busy. It's okay to say "no" to extra appointments or obligations. Find time to just do "nothing." Sit down, watch a show, read a magazine or book, paint your toenails, whatever!
7. Embrace the season. Yes, it's winter and yes, it's cold. Accept it, then embrace it. Instead of staying inside all day, go out and enjoy the cold. Go sledding with the kids, go skiing or boarding with your hubs, make a snowman, go for a drive in the mountains, or find a frozen lake and take pictures on it. Then head home and drink hot cocoa by the fire.
8. Friends. When I start feeling the winter blues I tend to stay inside and avoid people. This only makes things worse. Go out with friends. Be around people that make you happy. Plan a girls night out. Invite friends over for a play date. Just surround yourself with people that you love and love you.
9. Consistent sleep habits. During the winter people tend to sleep more. Our bodies get tired because the days are so much shorter. When the sun goes down I'm like ready for bed, it's weird. Make sure you go to bed at a decent hour. Don't stay up too late. And try to go to bed and wake up around the same time every day. Try to get 7-8 hours of sleep each night. When your sleeping patterns are more consistent you will have more energy.
10. Power naps. A short 20-30 minute nap midday may be all you need to re-energize. I try to get one of these as often as possible. This goes back to #6: Relax.
11. Bundle Up. It's cold so be prepared and dress for the cold. You will be much happier if you have the proper clothing when you have to venture outside into the freezing cold temperatures. I absolutely hate being cold so I do everything I can to stay warm when I have to go outside. If not, then I cannot think about anything else besides how cold it is, and that just makes me upset. So dress warm to stay happy!
12. Light therapy. I have this special light in my room that I call my "happy light." I turn it on whenever I am in my room, changing, getting ready for the day, folding laundry, reading a book, etc. This light is unique because it simulates the sun's natural rays. Not something an ordinary light bulb will do. If you are serious about changing your mood during the winter this may be something you want to invest in. Click here to shop for one.
