Feeling Down? Tips for Brightening Your Winter Days

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During the winter months, have you felt yourself feeling sad, lethargic, withdrawn, and just down? Know that you’re not alone. About 40% of Americans experience a decline in mood during these darker months of the year. Here are some tips to help bring some “light” back into your life.

Get More Sunlight

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Sunlight or any natural light increases the serotonin in your brain, which is a chemical that regulates your mood and sleep. 

• Do you have 15 minutes in the morning or during your lunch break to get outside? Squeeze in a quick walk, sit in your backyard, or find a chair to sit on to read a book or make a quick phone call.

• Can’t go outside? Open your curtains to let in as much daylight and natural light as possible.

Stay Active

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Have you ever regretted a workout? Your first instinct when feeling cold or down may be to snuggle under your covers or your blanket. However, try not to let it! Physical activity releases those “feel-good” chemicals called endorphins to naturally ease anxiety and depression symptoms, reduce stress, regulate your immune system, and just improve your overall wellbeing.

Connect with Others

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It may be easier to stay home and isolate, but did you know that socializing can strengthen your heart and lower your blood pressure and inflammation? Socialization and physical contact can release endorphins (“feel-good” chemicals) and oxytocin (“cuddle hormone”) which can lessen feelings of loneliness, stress, and anxiety.

• Make a quick phone call to someone you care about or miss.

• Schedule regular meetups.

• Go on a date with your loved one.

• Talk about how you’re feeling to someone you trust.

• Hug someone for a prolonged period of time. As Virginia Satir said, “We need four hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.”

Eat Nutritious Foods

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Depending on what your doctor recommends, some foods that can boost mood and energy include:

• Dark chocolate - contains magnesium, which is linked to increased serotonin to alleviate depressive symptoms

• Bananas - contains tryptophan, which is an amino acid that can produce serotonin

• Berries - contains antioxidants to reduce stress

• Fatty fish and nuts- contain omega-3 which is anti-inflammatory and is linked to positive mood

• Spinach - contains folate and magnesium, which can regulate serotonin and dopamine

• Chicken and turkey - contains tryptophan, which can boost serotonin 

Practice Self-Care

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What do you love doing? What brings you joy? What helps you feel a sense of relaxation? Whatever it is, I say do it! You deserve the same care that you give to others, especially during these “darker” months. Prioritize yourself. Take the bath, get the massage, read the book, wear those clothes you love, cook that new recipe, try that new restaurant, practice the breathing exercises your therapist taught you, say “no” when you don’t want to do something, and lastly, rest and take that break. Your mind, body, and soul will appreciate you for that.

Sources

American Psychiatric Association. (2022, November 3). New Apa Healthy Minds Monthly Poll finds that nearly 40% of Americans face declining mood in winter. American Psychiatric Association. https://www.psychiatry.org/news-room/news-releases/new-apa-poll-finds-americans-mood-declines-winter

Balzer, D. (2024, October 31). How change in sunlight can affect your mood. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-how-change-in-sunlight-can-affect-your-mood/

Cirino, E. (2018, April 11). Why you should get (and give) more hugs. Healthline. https://www.healthline.com/health/hugging-benefits

Endeavor Health. (2024, February 1). Winter blues? How to boost your mood. NorthShore. https://www.northshore.org/healthy-you/winter-blues-sad-mood/

Yanti, G. Y. (2024, August 13). 12 mood-boosting foods: Eat your way to happiness!. MEH. https://www.mountelizabeth.com.sg/health-plus/article/mood-boosting-foods