How to beat winter blues. Get out in the open air for half an hour every morning
Don’t think that sitting in your well-lit office or home will help to boost the amount of light you are getting each day. Even if it’s cold, taking a walk around the block and daylight will help mollify your blahs.
Consider installing a special light box on your desk at work
Light therapy, using special high intensity ‘light boxes’, is one of the main forms of treatment for SAD sufferers. Doctors recommend sitting near your light box for 30 minutes each morning. some research shows that blue light may be slightly more effective at reducing seasonal effective disorder symptoms than other types of light. This type of light therapy has been reported to work in mostly cases(around
80%) of SAD.
Get some Sun
Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to “full spectrum” bulbs. These mimic natural light and actually have the same effects on your mind as the real thing.
Take vitamin D supplements
All of you probably familiar with the role of vitamin D in promoting healthy bones, largely by promoting the absorption of calcium. If you have a vitamin D deficiency, particularly in your older years, it can lead to osteoporosis or osteopathic [bone softening].
So taking vitamin D should be at the front of the line in your daily supplement regimen.
Eat more complex carbohydrates
In winter you might crave junk food like pizza and cheese, but stuffing yourself with sugar and refined flours will only make you feel even grosser.
Complex crabs take longer to digest, which means they don’t cause spikes in blood sugar that can create roller-coaster moods; they also increase levels of serotonin in the brain. So go for whole grains and complex crabs like spinach, broccoli, beans, skim milk, and more, which will fill you up while also providing long-lasting nourishment. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.
Get some exercise
Friends, don’t use winter as an excuse to miss out to go the gym. Over all this is awesome mood-enhancing endorphin and neurotransmitters. But physical exercise is a proven depression buster, so don’t make any excuse, get some exercise and also keep it in your regular routine. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those “feel good chemicals” that improve your mood.
Limit your caffeine intake
Soda with caffeine spikes your insulin levels and drops blood sugar levels, contributing to a sense of fatigue. All of that caffeinated coffee and tea can be dehydrate your body.
Keep a set sleep schedule
I know all of us love ,Sleeping until noon on winter Saturdays feels awesome, Because face it, spending a whole day in bed only makes you feel guilty about all that stuff you should be doing.
But if you can, try to keep to a regular sleeping schedule.
Take a winter vacation
Save up your vacation time for the winter months, not the summer months. If you can’t stand the cold, a February trip to place (places to visit in winter) just what you need to make it through the snow season. Or if snow is kind of your fancy, escape to a cabin or make a skiing trip.