How to cure winter blues
Winter blues is exactly what it sounds like. If you feel your mood dip in the winter, you’ve got a case of the winter blues. You generally feel low on energy, a tendency to sleep more, a prevailing feeling of dullness and glumness, and an overall lack of motivation. If you find yourself experiencing any of these symptoms, it's crucial to recognize that this is a completely natural response to the challenges posed by winter.
In Canada, where frigid temperatures, brief daylight hours, and a general absence of sunshine characterize the season, approximately 15% of the population grapples with winter blues. The reduced sunlight during winter impacts mood-regulating hormones such as serotonin and melatonin, contributing to the prevalence of these symptoms. Understanding the natural effects of the season is the first step toward effectively managing and alleviating the impact of winter blues.
It’s important to become aware of the symptoms and here are a few practical tips to help combat the winter blues:
1. Maintain your schedule- In the winter, the allure of staying wrapped in cozy blankets can make it tempting to neglect your regular routine. However, it's essential to stick to a consistent sleep and wake-up schedule, even when motivation is lacking. Establishing and maintaining this routine can provide structure to your day and help combat the lethargy associated with winter blues.
2. Open those blinds- Try to get as much sunlight as possible in your home as soon as you wake up. Open your curtains and blinds and try to spend time near the windows when at home.
3. Get some physical activity- Exercise can help boost your energy and mental health, which can be a powerful antidote to lethargy. In the winter, you can also take advantage of Canada's winter wonderland by exploring enjoyable activities such as ice skating and skiing, turning the season into an opportunity for active and invigorating experiences.
4. Get your vitamin D- Being in the sun helps with our daily dose of vitamin D. Less daylight during winters can also affect our mental health. Try taking a walk outdoors even during winters. Additionally, consider incorporating other sources of vitamin D such as including food rich in vitamin D in your diet or taking supplements, if needed, after consulting your doctor.
5. Harness the power of Day Lamps- Now there might be days when you are unable to go outside, maybe because you are inundated with work, or because of the frigid temperatures, or maybe you are simply not feeling like it. On top of that, daylight hours reduce significantly during winters, and most days are grey and dull. During these times, light therapy lamps might come in handy. These lamps mimic sunlight indoors and can help synchronize the circadian rhythm, promote alertness throughout the day, and reduce the overall dullness during winters. Integrating day lamps into your indoor environment can be a valuable strategy for managing winter blues effectively.