Many people experience the which are often worst in northern climates from November to March, when people have less access to sunlight, the outdoors and their communities. Another 4% develops , which is a form of clinical depression that often requires formal treatment.
If you have the winter blues, you may feel “blah,” sad, tired, anxious or be in a worse mood than usual. You may struggle with overeating, loss of libido, work or sleep issues. But fear not—it is possible to find your joy in the winter, mama.
Here are eight ways to bust the winter blues:
1. Take a walk
Research has shown that on your just three times per week can reduce tension, relax you and improve your enthusiasm. If you are working from 9 to 5, the only window you have to access natural sunlight may be your lunch hour, so head outside for a 20 minute brisk but energizing walk!
If you are home, bundle up with your kids midday—when the weather is often warmest—and play in the snow, go for a short walk, play soccer, race each other, or do something else to burn energy and keep you all warm. If you dress for the weather, you’ll all feel refreshed after some fresh air.
2. Embrace light
Research suggests that a , which mimics sunlight, can significantly and has a similar effect to an antidepressant. at a certain time every day activates a part of the brain that can help restore normal circadian rhythms. While light treatment may not be beneficial for everyone (such as people who have b), it may be a beneficial tool for some.
3. Plan a winter trip
It may be helpful to plan a getaway for January or February. Plan to take it very easy, as one research study found that , including relaxing, "savoring," and sleeping had and well-being than other activities. Engaging in passive activities on vacation also makes it more likely that your health and well-being will remain improved for a longer duration after you go back to work.
Don’t overschedule your trip. Relax at a beach, a pool, or a cabin instead of waiting in long roller coaster lines or visiting packed museums. Consider visiting or traveling with family to help with child care, build quiet time into your vacation routine, and build in a day of rest, recovery, and laundry catch-up when you return.
4. Give in to being cozy
Sometimes people mistake the as a problem within themselves. By making a concerted effort to savor the slowness, rest and retreat that complement winter, you can see your reduction in activity as a natural and needed phase.
Research suggests that Other research suggests that when your be idle, and daydream, you are better able to engage in "active, internally focused psychosocial mental processing," which is important for socioemotional health.
Make a "cozy basket" filled with your favorite DVDs, bubble bath or Epsom salts, lemon balm tea (which is great for “blues,”) or chamomile tea (which is calming and comforting), citrus oils (which are good for boosting mood), a blanket or a favorite book or two. If you start to feel the blues, treat yourself.
If your child is napping or having quiet time in the early afternoon, rest for a full 30 minutes instead of racing around doing chores. If you’re at work, keep a few mood-boosting items (like lavender spray, tea, lotion, or upbeat music) nearby and work them into your day. If you can’t use them at work, claim the first 30 minutes after your kids are asleep to nurture yourself and re-energize before you tackle dishes, laundry, or other chores.
5. See your friends
Because of the complex demands of modern life, it can be hard to see or keep up with friends or family. The winter can make it even harder. While you interact with your kids throughout the day, human interaction with other adults (not just through social media!) can act as a protective layer to keep the winter blues at bay.
Plan a monthly dinner with friends, go on a monthly night if you have a partner, go to a book club, get a drink after work with a coworker, visit a friend on Sunday nights, or plan get-togethers with extended family. Research suggests that are significantly related to well-being.
Realize that given most families’ packed schedules, you may need to consistently take the lead in bringing people together. Your friends will probably thank you, too.
6. Get (at least) 10 minutes of fresh air
A number of research studies have shown on well-being, including mental restoration, immune health, and memory. It works wonders for your mood to get outside in winter, 2 to 3 times per week. You might walk, snowshoe, shovel, go sledding or go ice-skating. If you can't get outside, you might try these specific
7. Add a ritual
Adding a ritual to your winter, such as movie night, game night, hot chocolate after playing outside, homemade soup on Sundays, or visiting with a different friend every Saturday morning for breakfast, can add beauty and flow to the seemingly long months of winter. Research has suggested that , such as Sunday dinner, provide times for togetherness and strengthening relationships.
8. Talk to a professional
, which helps you identify the connections between your thoughts, feelings and behaviors, can be extremely helpful for the winter blues (). A counselor can assist you with identifying and honoring feelings, replacing negative messages with positive ones, or shifting behaviors. A counselor may also help you indulge into winter as a time of retreat, slowness, planning, and reflecting. You may choose to use the winter to get clear on what you’d like to manifest in spring.
The opposite of the winter blues is not the absence of the winter blues—it’s taking great pleasure in the unique contribution of a time of cold, darkness, retreat, planning, reflecting, being cozy and hibernating. Nurturing yourself and your relationships can help you move toward winter joy.