Winter is just around the corner and along with cozy log fires, Christmas festivities and extra wooly layers, for some people, the change in weather and darker nights can affect mood negatively, causing the ‘winter blues’ or in more severe cases what is known as SAD (Seasonal Affective Disorder). Now the clocks have gone back, for the next few months our days will be shorter, mornings darker and temperatures colder, all of which can culminate in making even the best of us feeling low in mood, tired and lacking in motivation, all common symptoms of the winter blues and SAD.
If you are one of the people effected by either SAD, winter blues or just a general downturn in mood with the change in seasons, then there are proven things that you can do to help lift your mood. So what are they?
A walk outside – Research shows the huge link between being outside in nature and improved mood. One study in ‘Mind’ showed that 95% of those interviewed said their mood improved after spending time outside, changing from stressed, depressed and anxious to calmer and more balanced. Even looking at photos of nature has shown to improve wellbeing and mood. So even if the weather doesn’t really entice you outside, put on your big coat and boots and step outside the front door, even 10 minutes in nature will help lift your mood and turn your winter blues into singing the blues.
Vitamin D – 1 in 5 adults in England are considered to have inadequate / low vitamin D levels. This is especially the case during the winter months when we get very little sunlight, and as 90% of our vitamin D requirement comes from sunlight, winter time is not a great month! Amongst other things, low levels of Vitamin D can cause low mood and studies have shown that many people who actually suffer with SAD often have low levels of Vitamin D. The Public Health England guidelines now state that adults should have 10 micrograms (mcg) of vitamin D EVERY day. This especially applies during the autumn and winter months.
Avoid Alcohol – I know party season and Christmas is just around the corner and for many people that means alcohol, and in some people’s cases, lots of it. However, it’s important to remember that alcohol is a depressant, so if you know you suffer with winter blues or depression made worse by the seasonal change, alcohol is not a good choice. If you are feeling low already, why drink something that’s only going to make you feel worse?
Drinking alcohol also weakens our immune systems within hours of consuming it, leaving us more susceptible to illness. Alcohol also depletes many vitamins and minerals from our body tissues, including Vitamin C and Zinc, both of which are hugely important in not only supporting our immune systems, but also in reducing incidence of low mood and depression.
Inhale Essential Oils – Some essential oils have proven to help uplift mood and improve depression symptoms. Two of the best are lemon balm and bergamot. Both these essential oils have shown in studies to help reduce depression and anxiety symptoms. So either place a few drops in an oil burner or buy an oil diffuser and start using these oils daily in the rooms you spend most time in. You can also put some oil on a hanky or item of clothing and carry it with you for a quick smell and uplift when needed.
Binge on Magnesium high foods – Science tells us there is a link between low magnesium levels in the body and depression and as magnesium has become one of the most common mineral deficiencies in the UK, it certainly can be very helpful in the fight against depression. So make sure this autumn and winter season your menu is packed with magnesium rich foods such as bananas, brown rice, spinach, figs, avocado, Brazil nuts, pumpkin seeds and mackerel.
Think positive thoughts – I know this can be difficult, especially with everything going on in the world today, but remember the brain is a powerful thing. If you have already ‘programmed’ your brain to think it’s going to be a depressing day, it’s more likely to be a depressing day. If however you actively think positive thoughts and have some positive things or activities planned that day, no matter how small, you will more likely get through the day with less gloominess. Getting outside in nature can help here too, as being surrounded by nature has shown to improve happiness and reduce brooding thoughts.
Hopefully the tips above will allow you to get through the winter season relatively unscathed and ready for the lighter nights and warmer weather, which, if you think positively, are just around the corner.
RESOURCES & FURTHER READING:
- The Effectiveness of Aromatherapy For Depressive Symptoms: A Systemic Review, 2017. Evidence based Complementary & Alternative Medicine
- Alcohol and Depression, 2011. Addiction
- Magnesium in depression, 2013 Pharmacological Reports,
- Current Gastroenterology Reports, 2013. What Micronutrient Deficiencies Should Be Considered in Distinct Neurological Disorders? Gastroenterology Reports.
- The role of diet and nutrition on mental health and wellbeing, 2017. Proceedings of the Nutrition Society
- Nature Walks as Part of a Therapeutic Intervention for Depression, 2016. Ecopsychology
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