How to beat winter blues
Thursday 30 October 2008
Winter can affect people differently and it’s quite normal to feel down during the season. n2k tells you how you can feel better during the chill.
Winter blues
Sometimes, winter just isn’t for everyone and you can feel a little down or even annoyed that summer has gone.
If you feel depressed when the days start getting shorter and colder then you may be suffering from Seasonal Affective Disorder (SAD).
Sufferers are usually mentally fine throughout the year but experience depressive symptoms in the winter. They can feel tired and stressed and can suffer from lack of sleep and mood swings.
Luckily, there’s loads of treatment available for SAD and winter blues – most of which you can do by yourself.
Bright lights
Light therapy is the most effective – and we don’t mean sitting in front of a normal light bulb. Exposure to extremely bright light helps around 80% of people who feel down during winter.
If you think you suffer badly from SAD then you should consider buying a light box. They can be pricey but sufferers usually see results within three days.
Get out and about
It’s easier to stay in now that it’s colder and darker – but this can make you feel even worse. Leaving the house and getting some winter sunshine can really help your mood levels.
NHS Direct advises people to get as much sunshine as they can, “Many people tend to feel happier and more energetic in the sun.”
A lot of people who feel down during winter don't have enough vitamin D in their system, but getting out in the sun can help.
Even a walk in the park can help and all that nature is sure to make you feel more chilled out – or just staring at your garden through a window can help.
You are what you eat
Don’t stick to junk food during winter, no matter how comforting it is or how much you crave it. While carbs may be satisfying in the short-term, in the long run they can really affect how you feel.
Stick to foods that keep your sugar levels normal. Foods made from wholemeal and wholegrain are great, as are things high in fibre and omega-3, like oily fish. And of course, don’t forget your five a day.
And snacking is a no no – unless it's on the right stuff like nuts and seeds.
Exercise
A study in 2001 showed that exercise is more effective at tackling mood than anti-depressants. It helps because when we are active we release the hormone endorphin (the happy hormone you get when you eat chocolate).
There’s forms of exercise to suit almost everyone, so whether you’re a sport fanatic or a couch potato, there’s no excuse. If you don't want to run, then walk fast. If you can't swim then get on your bike. Or just switch to MTV and dance it out.
Talk about it
Sometimes the best thing to do is just get socialising. Spend more time with your friends and family - go for dinner or to the cinema, anything to get your mind off the chill.
If you feel that you're suffering from something more than just winter blues then talk to your GP who can advise you on what to do next.
