Tag Archive for: how to beat the winter blues

Battling Seasonal Depression

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Strategies for Managing the Winter Blues

I struggle with seasonal depression every year and have found some ways to manage it. This article covers some things that have worked for me.

As winter sets in and daylight hours dwindle, many of us find ourselves grappling with a phenomenon known as seasonal depression, or Seasonal Affective Disorder (SAD). Characterized by feelings of low mood, lethargy, and a general sense of malaise, seasonal depression can significantly impact one’s quality of life during the colder months. However, understanding the condition and implementing effective coping strategies can make a substantial difference in managing its symptoms.

Understanding Seasonal Depression

Seasonal depression typically manifests during fall and winter when daylight becomes scarce. Reduced exposure to sunlight can disrupt the body’s internal clock, leading to hormonal imbalances and neurotransmitter fluctuations, particularly serotonin and melatonin, which regulate mood and sleep patterns. The result is a profound shift in mood and energy levels, often accompanied by symptoms such as:

  • Persistent sadness
  • Fatigue and lethargy
  • Changes in appetite or weight
  • Difficulty concentrating
  • Irritability
  • Withdrawal from social activities

Managing Seasonal Depression

While seasonal depression can be challenging to overcome, there are various strategies you can employ to alleviate symptoms and improve your overall well-being. Two key components of managing seasonal depression include regular exercise and dietary supplementation with substances like SAM-e and B vitamins.

1. Exercise:

Physical activity is a powerful antidote to the winter blues. Regular exercise boosts the production of endorphins, neurotransmitters that promote feelings of happiness and well-being. Additionally, engaging in physical activity outdoors exposes individuals to natural light, which can help regulate circadian rhythms and alleviate symptoms of seasonal depression.

Whether it’s a brisk walk, a yoga session, or a workout at the gym, incorporating at least 30 minutes of moderate exercise into your daily routine can have a profound impact on mood and energy levels. Aim for activities that you enjoy and can sustain throughout the winter months to maintain consistency.

2. SAM-e (S-Adenosyl-L-Methionine):

SAM-e is a naturally occurring compound in the body that plays a crucial role in neurotransmitter synthesis and mood regulation. Supplementing with SAM-e has been shown to be effective in alleviating symptoms of depression, including those associated with seasonal affective disorder.

SAM-e works by increasing the availability of neurotransmitters such as serotonin and dopamine, which are often depleted in individuals experiencing depression. By restoring optimal levels of these chemicals in the brain, SAM-e can help improve mood, reduce anxiety, and enhance overall emotional well-being.

This is the one we take.

3. B Vitamins:

B vitamins, particularly B6, B9 (folate), and B12, are essential for maintaining healthy neurological function and mood regulation. Deficiencies in these vitamins have been linked to an increased risk of depression and other mood disorders. Supplementing with B vitamins can help support neurotransmitter synthesis and optimize brain function, thereby reducing the severity of depressive symptoms.

Incorporating foods rich in B vitamins, such as leafy greens, legumes, nuts, and fortified grains, into your diet can provide a natural source of these essential nutrients. Additionally, taking a high-quality B-complex supplement can help ensure adequate intake, especially during the winter months when dietary sources may be limited.

Our favorite one is here.

Conclusion

Seasonal depression can cast a shadow over the winter months, but it’s essential to remember that effective management strategies are available. By prioritizing regular exercise, incorporating supplements like SAM-e and B vitamins into your daily routine, and seeking support from healthcare professionals when needed, you can take proactive steps to combat seasonal depression and reclaim your sense of well-being. Remember, you’re not alone, and help is always available for those who need it.

7 Mood Tools for the Winter Blues

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7 Winter Blues Mood Tools

When the winter blues hits having a few tools to adjust your mood can really help. You could sit on a tropical island for a few weeks eating fresh fruits and vegetables but for most of us we will have to be cooped up for the next few months with less sun and fresh air and associating with others that perhaps are down in the dumps too. When you start feeling the blues or your Seasonal Affective Disorder hit here are a few tools to try. Some you may have in your tool bag already but putting intention to these actions can help you through those blues.

  1. Gently wash your face with exfoliation salt scrub and warm water, add an essential oil that uplifts you like peppermint or perhaps a grounding spruce. Brush your teeth and wash your hands. Do these actions with intention and it can give you a refreshed feeling that uplifts.
  2. Maintain your self esteem by looking at your trophies, diplomas, certificates, achievement awards and organize them on a shelf or dust them off if they are framed. If they aren’t framed consider framing them or putting them in a scrap book.
  3. Tell yourself you are the person that the loved ones in your life think you are. Yes you deserve their love too. You know that you can tell yourself you deserve love, you are loved. Lift yourself up, putting yourself down is too easy. Know that even your dog or cat knows you are that person they love.
  4. Clean your closet, organize it for the season you are in. Winter months in most places need a different set of clothes. Take the time to rotate your closet and donate poor fitting clothes or ones you have not worn. You will be more likely to take a walk in the rain or snow if you can find your boots easily or any accessory fitted for the weather.
  5. Go for a walk. Just a 10 minute change of scenery, around the block, up one flight of stairs at work, around your building or house. While walking, intentionally think of a past success and the emotion it gave you.
  6. Give yourself a good shave. A clean shave also gives you that fresh start feeling. Knowing you are looking your best gives your spirit a lift and a ready to go feeling.
  7. Stand up straight and sit tall. Good posture not only shows others confidence and sense of well being it is the backbone to good thoughts. Chin up people say when your faced with sorrow. Good posture can help you breath easier and will get more oxygen to your brain offering a new view also. So when you feel that rock kicking position taking over that will only bring you sore toes, chin up. Breath in deeply with your good posture and feel the strength it gives you.

Everyone that has happiness in their life actually created it for themselves. If you are feeling dumpy and blue try a few of these little tools of the trade of happiness. You will find with awareness you probably have a few more to add to your personal tool belt. Just like you need certain tools to get a job done, say like building a bookshelf you also need a set of tools for your mood building or adjustments.

I hope you find these helpful and I would love to hear any tools that help you! Anyone have something to share that helps them with the winter blues?

[sc_fs_faq sc_id=”fs_faqfc556finb” html=”true” headline=”h2″ img=”” question=”How to cure the winter blues.” img_alt=”” css_class=”” ]Wash your face, look at your accomplishments, practice self love, clean your closet, go for a walk, get a shave, stand up straight and sit tall.[/sc_fs_faq]