Coping with Winter Depression
A bright sunny day stimulates our internal clock, uplifts our mood, and makes us feel active and energetic to start the day. On the other hand, long, dark winter days with less sunlight can cause restlessness, lethargy, or disinterest in work, which we usually enjoy. This may even lead to clinical depression in some people or can be a more severe condition called seasonal affective disorder (SAD). Here are some of the effective ways to cheer up during this winter-
1. Engaging Activities: To avoid winter depression, people can indulge in light exercises like going for a walk, yoga, or aerobics in the winter mornings. It can help them breathe fresh air and enhance pleasure and excitement to start the day. Winter sports, such as skiing, snowshoeing, ice fishing, etc, are some outdoor activities that can be enjoyed during this time. Playing an instrument, listening to good music, drawing, painting, or learning a new language are some activities to be involved in while staying indoors.
2. Light Therapy: This is the mainstay for treating winter depression; it helps people get exposed to bright light during the darker months of the year. This can be achieved by exposure to natural sunlight during early mornings or being just outside for a few hours during the day. Opening window blinds and curtains or sitting in the balcony area can also be helpful. If it is too cold outside or raining or snowing, a light therapy box can be purchased and kept at home or the workplace. It mimics natural daylight and has a positive influence on the mood hormones.
3. Communicate with Friends and Family: Spending time with neighbors, coworkers, friends, and family can make you feel happy and boost your mood, as they can be a powerful support. Playing board games, cooking winter comfort foods such as hot herbal teas, soups, roasted veggies, baked snacks, etc, and enjoying them with favorite television shows not only improves mood and appetite but provides quality time with loved ones. Sometimes, a simple conversation, a chat, or a nice email can also decrease stress and lighten the mood.
4. Healthy Diet and Lifestyle: Consuming a balanced diet or incorporating various colorful and healthy foods can prevent nutritional deficiencies and help elevate mood. Foods rich in omega-3 fats, such as nuts, seeds, and salmon, and foods with high tryptophan content, like spinach, bananas, lean chicken, and eggs, can be beneficial. Vitamin D supplements can also be taken to manage the symptoms of seasonal depression. Adequate water intake is equally important as it helps maintain hydration, aids digestion, and helps us sleep better. Avoiding recreational drugs and alcohol during challenging times is necessary, as they can make you feel worse.
5. Cognitive Behavioral Therapy (CBT): It is a type of psychotherapy that helps people change their thoughts, develop to challenge their feelings, and overcome depression. CBT sessions are conducted periodically and focus on different methods and physical activities to offset the lack of interest and replace negative thoughts about short days or dark winters.
6. Medications: If any of the tips mentioned above are insufficient to make you feel better, do not hesitate to consult a healthcare professional. Antidepressant medications can be effective in these mood changes, prevent depression, or overcome seasonal affective disorder.
Winter depression mostly starts during adulthood and is more common in women compared to men. It is associated with specific chemical changes in the brain and can last for weeks or a few months. Preparation for the transition from summer to winter is not limited only to wardrobe updates or keeping the home ready, but it also includes preparing your mind. Many people usually cope and adapt to seasonal changes gradually; however, if you feel you are getting depressed or need some help, it is necessary to consult a healthcare provider as early as possible.
