How to Survive the Winter Blues

During winter, it can be tough to remain upbeat and positive when it’s cold and days stay darker for longer. It’s not uncommon to experience fatigue, sadness, difficulty concentrating and a disruption to your sleep cycle during winter. These symptoms can be managed with lifestyle changes, but for some, they can turn into seasonal affective disorder or SAD. We have tips on how to survive the winter blues so you can be happy in every season.

Safeguard your sleep routine.

Sleep is a big factor when it comes to mood. If you’re lacking adequate sleep, then your mood can be affected. Make sure to go to bed and wake up at the same time each day. To help get you in the mood for sleep, try taking a bath, turning down the lights or drinking a cup of herbal tea. Sleep in a cool, dark room, and when it’s time to wake up, expose yourself to light.

This final sleep-related tip may be hard for a lot of us: Try to keep electronics out of the bedroom. Cellphones can impact sleep with its light.

Stay active.

Physical activity has been shown to boost mood, reduce stress and decrease symptoms of depression. Also, it’s good to remain physical to help eliminate weight gain that’s associated with winter. Rotate between aerobic exercise, strength training, yoga and other fitness-related activities; shoot for 30 to 60 minutes of physical activity per day.

Try the 10x10x10 plan.

If you’re feeling unmotivated or having trouble starting your workout, try the 10x10x10 plan to break up activity into chunks. If your goal is to walk 30 minutes per day, divide that duration into three mini-workouts of 10 minutes each. Go for a short walk in the morning, afternoon and evening to help get a full 30 minutes in per day.

Seek out the sun.

One of the reasons for feeling sad and unmotivated in the winter can be attributed to lack of exposure to the sun. While we know it’s too cold to go sit at the beach, try moving your desk or chair near the window to soak up a few rays while you work or eat. Being in the sunlight helps increase melatonin production and vitamin D levels; both can lead to an improved emotional state.

Have a support system.

Having the right support system of family and friends can help combat the effects of feeling lonely and sad this time of year. To stay connected, try going on walks (if weather permits), grabbing a cup of coffee, playing games or working out together. There are many ways to stay connected with friends during this time of year.

Follow a few of these tips to help you beat the winter blues, and you just might get into a routine that lasts all year.