4 Symptoms of Winter Blues (more advice for fighting them)

Many of us dream of hot cocoa and comfortable sweaters during the winter. But let’s be honest: this season can also sneak the dreaded winter blues in our lives. The winter blues involve feeling depressed or slow because the days become shorter and colder. If you have noticed these feelings that stop, you are not alone.

Now that you have a name for these emotions, it’s time to spot the symptoms. How do the winter blues present exactly in our daily life? Today, we dive into the four signs of the blues and share nine tips to brighten up your winter days.

Sunshine

Imagine to wake up and have the impression that the sun never rises. Sun light reduced during the winter months can throw our internal clocks in a frenzy. This lack of light disturbs our circadian rhythms, making us feel badly synchronized and lethargic. It is like living in an endless jet lag, where our body wants sunlight in such little supply. The sun brings many advantages to our health, including protection against diseases, increased energy and improving mental health. It also serves as a main source of vitamin D, which plays an important role in regulating mood and sleep, according to Psychology Today. Studies have shown that a vitamin D deficiency can cause symptoms of depression and anxiety, so no, you are not wrong to think that your mental health changes the coldest months.

The crisis of seoton, the superllaire of the melaton

Sun reduction can affect serotonin and melatonin levels during the winter months. Serotonin, the chemical of well-being of the brain, takes a blow when sunlight is reduced. Lower levels of this neurotransmitter can lead to mood swings and agitation. No wonder we can reach an additional dose of caffeine or indulge in comforting foods to hunt gloomy.

As for melatonin, this hormone can overload during this period of the year. With sunset earlier, our body accelerates melatonin production, the hormone that regulates sleep. Although this may seem a perfect recipe for comfortable nights and relaxation, this often results in an excessively sleepy and energy -sufficient sensation during the day. It may have the impression that our bodies are in hibernation mode, urging us to remove us under the covers and to cancel all the plans and productivity.

Growing

The cold of winter can even transform the most social butterflies into HomeBodies. The cold and the shorter days make it less attractive to venture, resulting in feelings of isolation. Winter months tend to cause more isolation and time inside. According to psychology today, isolation can have several consequences, such as bad sleep, anxiety, depression, cognitive malfunction, suicidality, etc.

Spending time with others is an integral part of our well-being, which could naturally be more difficult to engage during winter. This lack of social interaction can amplify feelings of loneliness and depression, which makes winter blues even more difficult to shake. In addition, when you consider changes in serotonin and melatonin, these biological changes can intensify the desire to stay inside, far from social activities, creating a cycle difficult to break.

High calorie cravings

During this time of year, it is common to feel more advanced due to the need for the body more energy to stay warm. Although the additional burnt calories are minimal, the cold and the shorter days can further increase the desires of comforting food at high calorie, as indicated by Eatingwell. Of course, hormonal changes can also play a role. A decrease in serotonin levels can increase the desires of carbohydrates because they increase the production of serotonin. In addition, the fluctuations of leptin and ghrelin, hormones that regulate hunger, can have an impact on appetite during the coldest months.

Sometimes these winter desires can cause weight gain and slowness. When combined with the challenge of staying in colder weather, it can lead to a physically and mentally sensation. Thus, although it is perfectly normal to seek comforting foods, it is important to remember that moderation and balance are essential to fight against winter Blues.

9 nine tips for fighting winter blues

According to very Wellmind, there are some lifestyle changes that should have priority during the winter months to fight against winter blues, including:

Take a break

• To reduce the stress of a news cycle without stopping, limit the screen time. Plan an hour for news in a single session or pieces.

Boost your mood with food

• Consume proteins daily to improve your mood and prevent desires. Include foods rich in vitamin D, such as fatty fish, fortified milk and cereals. Consider the supplements if necessary.

Continue your sleep routine

• Maintain a coherent sleep schedule. Create a routine at bedtime, expose yourself to morning light and avoid electronics before bedtime.

Make physical activity

• Try to get 30 to 60 minutes of exercise most of the time. Outdoor activities can improve mood by increasing exposure to daylight.

Try the 10x10x10 plan

• Break your exercise into small pieces. For example, walk for three 10 -minute intervals throughout the day.

Call your support system

• Socialize with friends and family to reduce feelings of isolation. Virtual meetings or in person can stimulate your mood.

Look for the sun

• To balance the levels of serotonin and melatonin, prioritize time outside. If the outside time is limited, sit down through a sunny window for 1 to 2 hours a day.

Try light therapy

• Consider using a light box for 20 to 60 minutes in the morning to combat symptoms. To consult A health care provider for best practices.

Look for professional help:

• If the symptoms persist, consider the therapy. A professional can help you develop effective adaptation strategies for winter blues.

We have identified the symptoms of winter blues and shared some tips to help you better prepare you. Remember that the greatest challenges in winter are not to shove the snow but to face mental and physical fatigue. Fighting The Winter Blues is a process, so celebrate each small step towards a more productive and more joyful day. And don’t forget to check the relatives. Supporting each other can make a big difference to overcome feelings of isolation.