10 Ways to Beat Winter Blues

Winter is in full force. As the days get shorter and the nights get colder, even the best of us can get a little down. The ‘winter blues’ are characterised by the mild depression, lack of motivation, and low energy that many people experience during this cold season.

Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here.

10 ways to beat Winter Blues

Exercise - Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those ‘feel good chemicals’ that improve your mood.

Eat a Healthy Diet - What and when you eat has a great effect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood - causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.

Get Some Sun - Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed. Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class.

Do Healthy Things - A recent study showed a strong link between healthy behaviours and depression. People who exhibited healthy behaviours (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviours were less than healthy.

Avoid Binge Drinking - Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.

Treat Yourself - Having something to look forward to can keep anyone motivated. Plan something exciting, your mood improves when you’re anticipating it and when the event actually comes.

Relax - Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.

Enjoy Winter - Instead of always avoiding the cold and the snow - look for the best that it has to offer. Get out and enjoy it, after all they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.

Be Social - Don’t underestimate the power of friends, family, mentors, co-workers, and neighbours. Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.

Sleep - People naturally want to sleep a little bit more during the winter. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalise and you’ll have more energy. Try not to oversleep - those 12-hour snoozes on the weekend can actually make you MORE tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energise.