For the 20% of Americans who get the winter blues, we are over the hump with regards to low sunlight.
Winter Solstice, which occurred the day before this writing was published, is the shortest day of the year. Only 8 hours and 46 minutes of sunlight. I don’t know about you, but that is no where near enough sunlight for me to feel right in the world.
I am taking solace in knowing that the coming days will have a little more sunlight each day. Meaning a little more Vitamin D available for us to soak in through our skin. A little more nitric oxide released into the blood, bringing down blood pressure. A little more time each day that we can spend outside, enjoying the fresh air, trees, and sky.
My guess is, that if you spend more than the average amount of time worried about how you look, you probably also struggle to feel good most of the time, in general. Less hours of daylight, waking up when it is cold and dark, and less time spent outside contributes to depression that interferes with daily functioning: full on Seasonal Affective Disorder.
Wherever you fall on the spectrum of seasonally affected mood, giving special focus to managing your mood this time of year will help you and those around you massively. Here are ways you can improve your ability to feel okay right now, even if it is colder and darker than you’d like it to be.
•Light therapy is the first recommendation to combat SAD.
A light therapy box mimics outdoor light and can help improve your mood when you use it in the morning. Placing the light between one to two feet from your face for 30 minutes to an hour (this could be in the bathroom while you get ready, or next to your computer) has helped people with SAD feel better within a week of daily use.
*Discuss light therapy with your healthcare provider if you have bipolar disorder, as a sudden, extreme increase in large doses of light has the possibility to induce manic symptoms.
•Consider supplementation, as indicated by the Braverman Assessment
Serotonin, which despite current debate in the mental health treatment community, is still the most frequently managed neurotransmitter for people experiencing depression. And serotonin is reduced in the winter months. Eric Braverman provides a free assessment showing you deficiencies in serotonin and other neurotransmitters. Supplementation is easily accessible and can provide relief from symptoms of depression without the side effects of medication.
•Dial in everything else that you know is important for your overall sense of wellbeing.
-Consistent sleep hours, where you get no less than 7 hours and no more than 9 hours of sleep each night, as best you can.
-Daily movement that raises your heart rate. Activities like housework and walking around your office are great, but our bodies crave movement- how can you add in some stretches, reaches, lunges, jumps, and squats if you aren’t also already doing “exercise”?
-Prioritize social connections. Staying inside on the couch or in bed seems so much more logical when it is cold and dark outside. But this time of year it is crucial to stay connected, especially if you struggle with your mood. Meet someone for a coffee or a meal. Invite someone over to help you with something at your home. Stay connected with community activities, which are increased thanks to the holidays. Google places to volunteer and help others who need it.
There are several ways you can actively manage your mood this time of year. And the days are already getting longer, so relief is ahead…