Chasing Away the Winter Blues

By Eileen Hanlon, Owner

The winter holidays are over, and the days are shorter. Sometimes, we can feel down or unmotivated during the colder months. Whether you call it the blues or SAD (seasonal affective disorder), there are easy steps to keep our spirits up as we await the renewal of spring.

Exercise: Staying active during the winter months is not only good for our bodies, but also for our minds. Regular exercise keeps oxygen flowing to the brain, and helps keep us sharp and alert. While it may feel more challenging to be active outside when the weather is cold or wet, there are indoor spaces that we can turn to for walks or workouts. In addition to the shopping mall or Washington DC museums, check out local gyms and county recreation centers. Many offer winter deals, such as free passes for guests, or one-day or one-class trial offers. Or check out exercise videos on social media, from the library or on the web and get moving at home. Ask a friend to join you in trying something new!

Sleep: We may feel more urge to rest and sleep on darker days. Use this time of year to reset your sleep schedule if you have insomnia or other sleep problems. Colder months mean a cooler bedroom, which can help improve sleep. Maintain a regular bedtime schedule and keep electronic devices away from the bed.

Light therapy: One of the theories about the winter blahs is that we are missing the sunlight. Get outside on sunny mornings and sit in the sun, or bring your coffee to sip in a sunny window. Experts recommend 30 minutes of light in the morning to keep your body’s natural rhythm of wake and sleep. Combine this with a morning walk to get a double benefit, even if it’s a cloudy day.

Joyful and social activities: Studies of depression have shown the value of social and fun activities in elevating our moods. Each week, make a plan for at least one social engagement and one fun activity. Schedule coffee with a friend, a quiet dinner with your spouse, or a movie night with the kids. Then schedule something for yourself that gives you joy. It can be anything that gives you pleasure: a hobby, listening to music, or being crafty.

Biofeedback and brain training: Stress, and worry, and anxiety often add to our reasons for not taking the best care of ourselves. Biofeedback is a term used to describe ways to listen to our bodies to adjust, relax, and make changes. Deep breathing exercises and meditation are two ways to be aware of our bodies. Wearable devices that show us our heart and pulse rates are another example. By being more aware of how we are feeling and what helps regulate our mood can inform the ways we change our habits. Brain training is a form of biofeedback where a computer displays images of our brain waves and our brain readjusts and regulates. This is a safe, non-invasive way to improve mood, sleep, and regulate the central nervous system.

While the winter months may feel long, it can be a perfect time to reconnect with our bodies, our interests, and our loved ones.