As daylight savings time ends and winter begins, the hours of available sunlight have rapidly declined. As the days get darker, it is common for individuals to struggle to maintain a positive outlook. The “winter blues” are common and some individuals may even experience Seasonal Affective Disorder (SAD). Whether you have the winter blues or SAD, symptoms tend to start in the fall and continue through winter, where individuals might experience mood swings, lack of energy, and increased levels of fatigue. The winter blues beginning as the days darken earlier is not a coincidence as your energy and mood are influenced by exposure to sunlight. Your serotonin levels (also known as your “happy” hormones) increase when you are exposed to bright light. When it is dark out, your melatonin levels increase, which is why most of us feel tired when the sun sets early and the days darken in the late afternoon.
Most of us have heard of the typical strategies to fend off the winter blues like eating healthy foods, exercising, and finding winter activities to enjoy. However, this post is going to provide some tips you may not have heard of before to boost your mood this winter.
Aromatherapy
Essential oils actually have mood-boosting effects. Scents like rose and lavender can help brighten your mood and aid in relaxation. Find a scent that works best for you.
Vitamin D Supplement
With less exposure to the sun during summer months, it is recommended to take a Vitamin D supplement as there are strong links between Vitamin D deficiency and SAD.
Add Color!
Making your environment colorful can brighten your spirit. Some new paint, flowers on your desk at work, a bright colored sweater can all boost your mood. You can also improve lighting in your home or office to add brightness in.
Plan A Trip
If the sun and warmth are non-existent, take a trip and find them. If you can’t jetset at that moment, planning your next getaway gives you something positive to do and look forward to as you plan.
Wake Up To The Sunrise
Dawn simulators are small devices that mimic a sunrise which tricks your brain into thinking it is bright outside. Another option is an alarm clock that simulates dawn and has added features like chirping birds.
Find Warmth
Even in the winter months, there are plenty of activities to keep you warm and cozy like sitting by the fire, jumping in a jacuzzi or sauna, and eating soup. Sweating helps alleviate cold and flu symptoms and also releases those happy hormones needed to beat the winter blues.
Make Daylight Hours Count
If you get as much natural sunlight as possible, you will boost your mood and energy. Open the curtains and get outside when you can.
Make A List Of What You Appreciate About Winter
Write down what you enjoy, like watching Netflix in your pjs, hot chocolate with extra marshmallows, decorating for the holidays, or seeing the first snowfall. Re-read this list when you feel as though the cold and dark months will never end.
Light therapy
Light reflects the same spectrum of wavelengths as natural sunlight, which can improve mood and energy if you use a light box several days per week. Make sure to review this with your healthcare provider for specific recommendations, however, most recommend using the box within the first few hours of waking up in the morning for about 20-30 minutes.
Be mindful
Check in with your mood and emotions. It is normal to feel fatigued at times, but thinking about or becoming upset about the cold weather can exacerbate a negative mood. Try to focus on the beautiful things about winter.
Hopefully these tips provide some relief as you get through the winter. If you feel like you may be experiencing more than the winter blues, check out our post about Seasonal Affective Disorder (link). If you are experiencing seasonal affective disorder symptoms, it may help to work with a talk therapist. Click here to get started.