Now that the holidays are behind us, we still have to slog through several long, cold months of winter before we can look forward to spring. If you’re feeling a bit down, you’re not alone. The short days and cold weather often make people feel a bit blue in the wintertime. If you’re looking to boost your mood in the new year, here are eight healthy habits that will help you feel better physically and mentally:
Eat the Right Foods.
Sugary holiday treats taste good, but they’re not so good for your physical or mental health. Blood sugar spikes can contribute to mood swings, and eating a bunch of rich foods can lead to gastrointestinal distress. Obviously, you can indulge a little, but try not to survive purely on a diet of cookies and cocktails. Focus on mostly eating whole grains, lean proteins and fruits and vegetables. If you think that some holiday foods may be contributing to your stomach issues, you might want to consider a FODMAP diet plan. (Are you wondering, “What is FODMAP?” It’s an elimination diet designed to identify trigger foods that can worsen IBS and other stomach issues.)
Keep Exercising.
Yes, we know that exercising during the cold, dark winter months is difficult, and it may be uncomfortable or even impossible if you live in an area with harsh winter weather. If you can’t get to a gym or exercise outside, there are plenty of workouts that you can do at home with minimal equipment, including kickboxing, yoga and Pilates. Moving for 30 minutes a few times a week will get your blood flowing and encourage your body to secrete feel good hormones that will give your mood a natural boost. You’ll definitely be glad you exercised after the fact.
Get Enough Sleep.
Like it or not, getting enough Zzzs is a major contributing factor to feeling well physically and mentally. Just one night of too little sleep can make you feel depressed, fatigued and cranky — and the effects only compound over time if the sleep deprivation becomes chronic. Most adults need a minimum of seven to nine hours of sleep a night in order to avoid these negative effects. While it may seem unproductive to be sleeping when you could be doing things, you’ll be much more efficient and energized if you carve out enough time to sleep instead of constantly pushing yourself.
Establish a New Routine.
As the long summer days fade away, the schedule you kept may no longer work for your body and brain. For instance, you may find yourself having less energy and getting sleepy earlier vs. the summer. If your current routine is no longer working for you, consider adjusting your schedule so you get your most critical tasks done during your most alert hours. As an example, you might want to take care of chores in the morning, instead of leaving them until the evening when it’s already been dark for several hours and your body is preparing itself to sleep.
Listen to Music.
Types of art — and music, in particular — are major contributors to mood regulation. If you’ve ever made yourself cry by listening to a sad song, or put on upbeat music to keep yourself motivated during a workout, then you know exactly how this works. Listening to music that will uplift your mood and avoiding sad songs that will bring you down can act as another tool in your mood regulation arsenal. Listening to music can be a very powerful emotional experience so you want to use it wisely and make sure that it’s building you up rather than contributing to a downward spiral.
Connect with Friends and Family.
Speaking of emotional connections, reaching out to friends and family, even when you don’t feel like it, is especially important during the winter months. In the craziness of the holidays, it’s easy to get caught up in the stress of keeping up with every tradition rather than having meaningful conversations. When you feel like withdrawing, make an effort to reach out to your loved ones. They might not have a clue that you are struggling and will probably be really glad that you reached out to them for help.
Consider Light Therapy and/or Vitamin Supplements.
As the days get shorter, you receive less sunlight, which can mess with your circadian rhythm and cause your vitamin D levels to drop, both of which can lead to a decrease in your mood. A sun lamp (aka light therapy lamp) can help boost your mood and make you feel more awake and alert, but it doesn’t impact vitamin D production. If your vitamin D levels are low, your doctor will likely prescribe a supplement instead.
Talk to your Doctor About SAD.
Feeling a bit more tired and fatigued during the winter months is totally normal, and millions of people start to feel this way as the days get shorter. However, a smaller percentage of people — around 10 million Americans — have a condition called Seasonal Affective Disorder (SAD), which refers to a depressive state that occurs with the changing of the seasons. SAD can seriously affect someone’s ability to function in their daily life and even lead to thoughts of hopelessness and suicide. If you think that you might have SAD instead of just mild winter blues, talk to your doctor about treatment options, which include therapy and medication.
Feeling tired and blue during the winter is normal, but you don’t have to mope around for months while you wait for the weather to improve and the days to get longer. Try one or more of these eight tips to boost your mood while it’s cold outside.
