Beat the Winter Blues

Over the years I have noticed that during fall, when the clocks “fall back”, some of my clients start to fall into a kind of funk that I call the winter blues.  It isn’t necessarily a full blown depression or Seasonal Affective Disorder (SAD), but they feel a little different – less energy, more sadness, less able to motivate, energize and feel good about life.  This can be part of the natural rhythm of life and an opportunity since winter is a time to hibernate, go within and slow down.  But it can also be a difficult time if the winter blues take away your joy and zest for life.  Here are some tips for beating the winter blues.

1.     Exercise.  I often tell my clients that exercise is way underrated and underutilized in helping to relieve feelings of depression.  In fact, some research studies have shown that exercise can be as effective as medication in increasing seretonin levels and reducing depression.  All it takes is 20-30 minutes of cardiovascular exercise 3-4 times a week.  So get on that treadmill or go out for a run/powerwalk to combat those winter blues.  Don’t forget to wear your winter hat!

2.     Vitamin D.  Vitamin D helps to ward of depression and many people’s vitamin D levels become depleted during the winter months.  Sunlight is one of the main sources of vitamin D.  Get your levels checked by your doctor to see if you need to supplement. 

3.     Get outside.  It is so important to get some time outdoors during day light hours to beat the winter blues.  If you get home after dark, try taking a 10-15 minute brisk walk at lunchtime.  Also, try to spend more time outdoors during on days off from work.

4.     Have some fun.  Even when you have the winter blues and you don’t feel like doing much of anything, get out and have some fun.  Even better, have fun with friends.  Behavior activitation, which means increasing your productive and pleasurable activities, is one of the most important changes you can make to improve symptoms of depression.  Even when you don’t feel like doing it, do it anway.  You will be glad you did!

5.     Listen to some tunes.  Upbeat music has been shown to have improve mood in both the short and long term.  So put on your headphones and listen to some old (or new) favorites.  Better yet, dance along!

For a free consultation on how to reduce depression and improve your mood contact Tara Harkins at 201-903-2466 or tara@taraharkins.com.