How to Avoid the Winter Blues

Written By Krista Tannahill

Feelings of depression during the winter season are common in the cold northern climate with approximately 5% of the population experiencing some effects of the Winter Blues. For most of us, the change in season is refreshing, with each new season bringing with it new activities, a change in wardrobe, fun holidays and new foods. Winter, however, can be a truly depressing season, especially for those who suffer from the “Winter Blues”.

The “Winter Blues” can occur as a result of shorter days, colder weather and a decreased exposure to sunlight. These changes can affect the brain’s melatonin and serotonin levels resulting in sleep problems, a decrease in energy levels, weight gain, difficulty concentrating and mood swings.

There are ways to combat these feelings and affects of the winter season, many of which you can control and facilitate to see improvement in your mind, body and spirit:

Biologically, we strive for structure, routine and consistency in our daily lives.
This includes planned mealtimes, bed times and wake-up times. Fluctuations in our sleeping patterns have an effect on melatonin levels and can lead to feelings of sadness or depression. Eating healthy small meals throughout the day will assist in staving off feelings of hunger and prevent us from reaching for the treats we will crave when our sugar levels drop.

Invest in a Light box.
Light boxes can be used to simulate the sun’s natural rays and reduce the levels of melatonin in the brain. Light box therapy is best and most effective when used early in the morning on a daily basis. If you do not want to purchase a light box you can replace you regular light bulbs with full or broad spectrum bulbs as the light these bulbs emit is similar to natural light.

Get a daily dose of fresh air.
That’s right, get out of the house and get walking. Whether it be a short 20 min walk or a brisk 60 min walk, getting out of the house and into the great outdoors will do wonders for your mental well being. If the weather is just too cold, join a gym. Any form of exercise will help reduce stress, improve your mood help you stay healthy during the winter.

Socialize with friends and family.
Get up and get out of the house. Try taking your children to local activities and events, get involved with your community and take time to help others.

Add some greenery to your life!
Buy a tropical or flowering plant for your house. The colour of the flowers and leaves can cheer you up on dreary days.

Instead of spring cleaning, try winter cleaning.
Clean and organize your home, get rid of items you no longer need, put away clothing that you won’t be wearing and tidy up the garage. An organized home can help you organize your thoughts and assist you settle into a routine during the winter months.