How To Combat The Winter Blues
Gloomy grey skies. Cold wintery weather. I sure am feeling the winter blues this season here in Columbus (it’s soo grey here this time of year) and I’m sure I’m not alone. January is a hard time of year because the holidays are over and we still have a lot of winter a head of us. No wonder people start to feel down around this time (and maybe a little crabby, too).
I focused a lot on mindset this past year and started digging into why we experience these mood changes in the first place so wanted to share a few tips that has helped me combat this gloomy season.
Play music
recent studies has confirmed a connection between music and mood. Music instantly boosts mood, releasing chemicals in the brain like norepinephrine and melatonin. Don’t downplay the power of playing your favorite song in the car on the way to work, blasting it in the shower or during a workout. For me, I love playing my favorite music in my yoga classes or going to classes where I know I enjoy the instructors music. Workout + good music= GREAT mood boost!
Meditate
More often than not our mood is directly connected to our thoughts as well as surroundings. Taking time out of your day to let the mind wander, relax and unwind may be just the medicine you need right now. Not great at mediating? There’s apps for that! I personally love Calm and Headspace. If apps aren’t your thing, attend a meditation class in your city or find a yoga class that starts/ends practice with a meditation. The littlest amount helps and sometimes doing it with a group makes you feel less alone and keeps you on track.
Plan a vacation/getaway
One of the best ways to combat winter blues? Plan a getaway! If you’re able to go during these gloomy winter months it could really help break up the feeling that winter is never ending (hellooo spring break) and give you something to look forward to. I personally love planning something around January/February when I’m really feeling gloomy. Can’t afford a trip to the tropics? That’s ok! Studies show that even planning a quick trip an hour or two away can improve your mood because it gives you something to look forward to, takes you out of your weekly routine and forces you out of your comfort zone (yes, even if it’s to visit Grandma)
Vitamin D
This one may be the most common way to help boost your mood, but are you taking it? Right now, if you’re not living in a sunny place or eating the right foods, your body is seriously lacking in vitamin D. I talk about this all the time to friends and family, but whenever I recommend vitamin D, I hear “I know, I should start taking it…” and it ends there. Put that vitamin D bottle next to your nightstand and make sure you’re taking daily. Or start implementing foods like milk, egg yolks, mushrooms, and fish like salmon or cod into your daily diet.
Vitamin B-12
Low levels of B-12 are linked to depression, so it’s important to make sure you’re either getting this in your diet or taking supplements. Lean meats, salmon, clams, oysters, cottage cheese, yogurt and milk all contain B-12. I personally started noticing a major change in mood when I started implementing B-12 into my diet.
Berries
Raspberries, blueberries and strawberries all help the release of cortisol, which is a chemical that helps the body when dealing with stress. Berries are great for breakfast or a healthy snack and have major health benefits such as fiber, is great for the brain and can help fight cancer!
Limit sugar intake
We all know that too much sugar isn’t good for you. But why is it important to limit your sugar intake this time of year? Studies show that too much sugar along with too little Omega-3 can result in your brain actually slowing down. And the crash we all feel after eating that cookie or two as a snack is enough to make you feel crappy. Skip that trip to the cafe with co-workers and opt in for a handful of berries instead.
Make plans to break up your week
Need to catch up with a friend? Want to try a new restaurant with mom in town? Making plans during the week is a great way to help boost your mood and give you something to look forward to. Make plans on a random Tuesday or Wednesday with a friend, take yourself shopping, even scheduling ‘me time’ helps combat the blues and gives you a sense of purpose (wine and Netflix anyone?)
I hope some of these help even the smallest amount! It may feel like winter is never ending, but it’s just a season like any other and Spring is right around the corner (even if it doesn’t feel like it)!