Beating the Winter Blues

When you are feeling down, it can be easy to convince yourself that you cannot do things you enjoy – here are some tips that may help you beat the winter blues.

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Laura Giannotti, MSW, LSW, is a Howie’s House Social Worker

When you think about the winter season, you may think of the holidays or freshly fallen snow, which may bring you happiness and joy. You may also think of the treacherous weather, cold air, and shorter days, which can cause you to dread the winter season. It is not uncommon to feel sad, irritable, sluggish, or even have difficulty getting up in the morning. These feelings during the winter months are common and are often referred to as the “winter blues.” When you are feeling down, it can be easy to convince yourself that you cannot do things you enjoy – here are some tips that may help you beat the winter blues.

1. Maintain a Healthy Routine:

The winter is full of excuses for not staying active or maintaining a healthy lifestyle. It is important to keep doing everyday tasks that you normally do at other times of the year, including exercising and eating healthy. This consistency may help you focus on the task at hand, rather than the blues. You can stay active by stretching, doing yoga, dancing to your favorite song, or participating in your favorite winter sport. The smallest activity can help you get through even the toughest day.

2. Soak up the Sun:

The shorter days in the winter play a big role in feeling the winter blues. Many people get out of bed when it is still dark outside, go to work, and then come back home when it is dark again. The lack of sunlight can throw off your rhythm – both emotionally and physically. Try to go outside for at least a few minutes during the day, especially when the weather is mild. If you cannot get outside, try opening blinds, sitting by a window, or turning on overhead lights. This extra light may help you regain this rhythm.

3. Talk (or Think) It Through:

If the winter months make you feel blue, remember that you are not alone. Talk to your family and friends. Most likely, they have felt or are feeling the winter blues too. Share tips with each other that have helped. Another way to fight the winter blues is by writing down or thinking about at least three things you are thankful for each day. By focusing on the positive, you can help change your mood and outlook on the season.

4. Do Something You Enjoy:

It may be hard to become motivated when you are feeling blue. This can be especially hard in the winter when it is cold and dark outside. It is essential to still do things you enjoy! Challenge yourself to take up a new activity, socialize with friends and family, or make a list of winter activities you like to participate in, such as ice skating, playing in the snow, or simply reading a book while drinking hot chocolate. Try to do something fun every week, or even every day. It is important to look forward to something you like to do, instead of feeling like you are trapped inside.

If you are finding that the winter blues make it hard for you to function and those feelings continue for several days or weeks, consider reaching out to a counselor or therapist who may be able to help. For more information or support, you can also email one of the Caregiver Lifeline Program social workers.

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