Wintertime blues

People feel sad sometimes, that’s normal. Emotions are what make us human and capable of the amazing acts of kindness and love toward our fellow man, however winter can bring on more frequent bouts of sadness and lack of motivation, as well as insomnia.

During the winter people usually go to work in the dark and come home in the dark. This can definitely affect a person’s disposition.

Being indoors so much usually means increasing screen time. It is recommended, to help minimize stress, sadness and despair–turn off the news.

It’s recommended to set a schedule, a time limit for the amount of time you spend in front of a screen.

Food can also be a mood booster. Not overeating junk food, but simple changes to enhance your mood and prevent sugar and carb cravings. Eating protein at breakfast, lunch and dinner, according to research, can enhance your mood. Include foods high in vitamin D, according to researchers people with low vitamin D levels are at a greater risk of depression.

We all know how a lack of sleep or disrupted sleep can be a huge component of mood. Our circadian rhythm is disrupted which disrupts cortisol rhythms, affecting hormone production.

It isn’t always easy to get a good night’s sleep, I suffer from insomnia quite often. I read an article written by a sleep psychologist and she offered some simple ways to improve sleep. Got to bed and wake up at the same time every day. This isn’t always easy–I remember from the time my kids were born until they were 10 or so, I thought I would never sleep again. Follow a bedtime routine, like taking a bath, turning down the lights, turning off the TV, or drinking a cup of herbal tea.

Sleep in a cool, dark room. Don’t use electronics in your bedroom. Write down all your worry thoughts on a piece of paper before bed.

Expose yourself to light as soon as you wake up.

Loneliness and isolation tend to worsen the winter blues. If 2020 taught us anything, it is that human contact and socialization is very important to mental health. Reach out to friends, family and coworkers. Find a way to spend time with supportive people to boost your mood. Talk on the phone, go for a walk or enjoy a coffee date.

Getting outside needs to be a priority. Sunlight helps balance serotonin activity, increases melatonin production, balance circadian rhythms and increases Vitamin D levels. All this can lead to an improved emotional state.

If you can’t get outdoors, move a chair, work station or kitchen table next to a window that gets sunlight. Try to sit there for at least two hours a day.

The winter blues can take a toll on your physical and mental health.

In Wyoming, we are just halfway into winter right now so we can’t change the season, but we can make choices to help minimize the effects of the winter blues.

 

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