Read the blog or watch the video version below.
Ah, winter. The season of cozy nights, crisp cool air, and… sniff sniff… plummeting moods, winter colds and despondent spirits. But fear not, fellow hibernators! Before you succumb to the urge to don your sweatpants and binge on Netflix and hot chocolate, please know that the winter blues are not inevitable. In this article you will learn to arm yourself with a neuroscience-backed arsenal to crush the winter blues and reclaim your inner sunshine!
The Science Behind Winter Blues
The winter blues aren’t just in your head – they’re in your brain too. The lack of sunlight during winter months can lead to decreased serotonin (the mood-regulating neurochemical) levels, contributing to a lowered mood. Additionally, the change in season can disrupt your circadian rhythm, leading to low melatonin (the neurochemical that tells you it’s time to sleep) thus impacting the quantity and quality of sleep and energy levels throughout the day.
Understanding Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is at the severe end of the winter blues and is a type of depression occurring in the winter season. Symptoms (mood, appetite, sleep) are significant and impact the ability to function normally. If you feel your depression is significant and is lasting more than a couple of weeks consider seeing your healthcare provider.
Step One: Let There Be Light (Even Indoors!)
Our brains love sunshine. When locked indoors on short winter days, your serotonin levels take a nosedive.
Research shows that getting light into the eyes, early in the day, is essential for good health. This boosts your vitamin D levels and signals the pineal gland to create a healthy circadian rhythm, which helps regulate sleep. If you can’t get outside you may benefit from using a light therapy lamp or sitting in front of the brightest light in your home (avoid staring into the light, of course).
If the weather allows, don your warmest clothes and head out to meditate in the winter sun or take a brisk walk. Vitamin D and cold exposure also boost your immune system helping you fight off the ever present winter bugs.
Remember, every photon counts!
Step Two: Move Your Body
Exercise isn’t just for summer bods and gym selfies. Physical activity is a potent antidepressant, triggering the release of serotonin, BDNF (boosts cognitive function) and endorphins (your brain’s happy chemicals). So, lace up your boots and hit the trails (snow angels optional), join a funky Zumba class, or bust a move in your living room. Trust me, your body (and your mood) will thank you.
Step Three: Embrace the hygge
Winter’s not all doom and gloom. The Danes have a concept called Hygge, referring to a quality of coziness and comfort that engenders a feeling of contentment or wellbeing. So slip on your bunny slippers, snuggle under your favorite blanket with a good book, light an aromatic candle, or rustle up a comforting soup and let your inner homebody shine.
Step Four: Connect with your tribe
We humans are social creatures, and winter’s isolation can amplify the blues. Combat it with connection! Book a session with your coach, arrange a call with old friends, plan a fun games night, join a club, or attend a talk at your local library. Laughter, shared experiences, and a sense of belonging are powerful mood boosters. Remember, we’re all in this together, even if it’s gloomy outside.
Step Five: Feed your fantastic brain
What you eat affects how you feel and changing your diet may help fend off the winter blues. Many of us grew up eating carb-heavy comfort foods in the winter, but sadly these foods may add to our sadness. What the brain and body really needs is brain healthy foods. Think omega-3-rich fish, leafy greens, delicious berries, seeds and nuts. If you’re concerned that your diet is not well balanced consider adding supplements including vitamin D, omega 3 fish oils and magnesium.
Bonus Tip: Tame the tech monster
While you may enjoy a binge on social media or a movie marathon, the blue light emitted from screens can disrupt sleep and worsen the winter blues. So, put down the phone an hour before bed, create tech-free zones in your home, and rediscover the joy of analog activities like reading or board games. Your brain will thank you for the digital detox.
Remember, Life Designers, the winter blues are temporary, and embrace these science-backed tips and you can transform the cold grip of winter into a season of cozy contentment and joyful connection. So go forth, conquer the winter blues, and let your inner light shine!
P.S. Sharing is caring! Share these winter blues-busting tips with any friends or loved ones who might benefit.