I absolutely despise the winter. The skies are cloudy, the days get shorter and the cold temperatures make it almost unbearable to step outside. If dark and chilly winter days make you feel sad and lethargic, you are not the only one. Nearly 10 to 20 percent of American's today suffer from SAD, Seasonal Affective Disorder. Finding the beauty in the winter season can be easy and can help you tackle most symptoms of SAD. Noticing the beauty may not take a lot of effort, but it does require pausing more than just a moment and noticing the things about winter you may never have noticed before. Here are seven ways to pause and find the beauty in the dark of winter:
1. Rise with the sun
Nowadays in the Northeast, the sun rises around 7:15 a.m. each morning. If you have the opportunity, wake up with the sun each day. Since the days are shorter, and we don't get to spend as much time with the sun as we would like, take advantage of every moment you can. Exposing yourself to the benefits of Vitamin D protect yourself against cancer, bone brittleness, heart disease, and other illnesses. So open your blinds early or bundle up and take an early morning walk to enjoy the peaceful colors of the sunrise. This is a great way to start your day relaxed and energized.
2. Maintain your routine
Keeping yourself involved with your same routinely activities and social circle can be a tremendous support during this time. The cold and dark weather can make it hard to get active and out of bed sometimes. However, increasing your social activities during this time will help you develop a plethora of positive thoughts and feelings towards the winter.
3. Flick on the lights
Lack of sunlight is often is the main cause for seasonal depression. By increasing the amount of light that surrounds you, you can reverse the effects. Scientifically, light therapy works by stimulating cells in the retina that is attached to the hypothalamus. By stimulating the hypothalamus, you can restore a normal circadian rhythm, and, therefore, drive away seasonal symptoms. Increase the amount of light that surrounds you by flicking on the lights or surrounding yourself with more natural light. You may also want to consult with your doctor about purchasing a Light Box.
4. Exercise
Exercising helps ease SAD in a number of ways including releasing feel-good brain chemicals such as endorphins and increases your body temperature, which has many calming effects. You can gain other positive effects from exercising, such as self confidence. You don't need to push your work outs too hard, any physical activity that gets you off the couch can help improve your mood.
5. Intake the proper nutrients
Foods such as alcohol, caffeine, and high calorie/low nutrient foods can increase symptoms of seasonal depression. You can balance your mood by intaking foods that are high in B12, serotonin, and Omega-3 fatty acids. Such foods include spinach, almonds, poultry, fish, milk, and even dark chocolate! These foods are scientifically proven to improve your mood and give you a sense of well-being.
6. Aromatherapy
Aromatherapy is my favorite way to make myself calm and present in the moment, no matter the season. My favorite method of aromatherapy is through diffusion and skin products. Other methods include room spray, baths, and massages. Scents that are often used to ease the effects of SAD are jasmine, sandalwood, rose, and lavender.
7. Book a trip
Booking a trip to one of your "happy places" will most definietely boost your mood and give you something to look forward too during this winter. Studies show that even the simple anticipation for a trip can ease long term effects of SAD. While you are preparing yourself for a tropical island vacation or taking a few days off from work, find ways to keep yourself excited in this winter wonderland.
