Beating the wintertime blues

Do the shorter and darker days of fall and winter get you down each year? It’s estimated that about one-quarter of all Americans experience varying degrees of wintertime blues, from a general sense of unease or a feeling of being out of kilter all the way to a full-blown case of Seasonal affective disorder (SAD). Here are some changes you can make to your daily routine that can help:

Get more natural light. Less sunlight and outdoor time can make the winter months more difficult, especially for people who live in areas with cold and wet/snowy winters. Getting outdoors, even if it’s just for a short walk, can do you good. Sitting by a sunny window also can help. An artificial sunlight box can be helpful for those who are unable to get outside and soak up some sun or who live or work in buildings with little or no natural light.

Try meditation. Studies have shown that meditation is successful in helping people better manage stress and anxiety and helping to set the foundation for a better night’s sleep, all of which can help you feel better. Learn more about the benefits of meditation.

Get up, and get moving! Exercising is one of the last things that most people want to do in the wintertime. Yet exercise releases endorphins, those hormones that keep us happy, which means that exercise — indoors or outdoors — is an important part of beating the winter blues. Don’t like to work out? Take a walk — outdoors, or if the weather isn’t cooperating, at an indoor venue like a mall.

Limit your caffeine intake. Drinking tea and coffee is a great way to warm up in the winter. Many can’t imagine driving to work, walking outside or strolling around the block without a warm beverage in hand when the temperature drops. Try some decaffeinated warm beverages and drink plenty of water. Many of us are dehydrated in the winter months. Most healthy adults need at least four to six cups of water each day; ask your physician because water requirements can vary widely from person to person based on their lifestyle and activity level.

Get social. Spend some fun time with friends and/or family. Research shows that social connections — in person, not just over social media — are important for keeping us happy and healthy. Cultivate new friends and work to maintain your existing social circle.

Eat healthier. Making healthy food choices also helps combat the winter blues. Stock up on fresh fruits and vegetables and other healthy foods. Limit foods that could have a detrimental effect on your mood.

Take a winter vacation. Although most of us reserve vacation time for the summer, taking a winter vacation someplace warm can be fun and highly beneficial. Getting away even for a short time may provide some significant and long-lasting benefits.

Get help. Sometimes the winter blues can develop into depression. Seasonal affective disorder (SAD) is a type of depression that’s related to the changing seasons. Talk to your physician if you think you might be depressed or if you’re having trouble coping with the challenges of wintertime weather.