Author bio: Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health-related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.
This year hasn’t been good on our mental health. From lockdown after lockdown to uncertainty on all fronts, it’s been stressful. We’re at the end of the year now, and we face a new challenge: winter.
Winter is always a season where you risk depression, but this year is especially riskier. That’s why it’s important for you to practice mental health care. Let’s look at the whys and hows of it.
Why Do We Feel Sad?
Even before 2020, your mood can dip quite a bit in wintertime. There are several reasons for this. One reason is that there’s less light, which can make our sleep cycles worse and affect our mood. Not to mention, holiday season stress. You may have to work more in a pandemic, or you don’t know what you’ll do for your family this year. For some people, physical activity is reduced, which can lead to several issues too.
Seasonal affective disorder, or SAD, can happen especially during the winter. It’s important that you look for signs of depression, such as feeling sad, fatigue, oversleeping, or overeating, and try to nip in the bud.
Now then, let’s talk about some ways you can treat that.
Get Some Sun
Go outside and get some sunlight. Even a bit can give you vitamin D and regulate your sleep cycles. If you can’t go outside, let in some sun through the windows. With that said, not everyone has the ability to do this, especially if you work third shift.
One way you can fix this issue is to look into therapy lamps. When searching for a therapy lamp, look for some that are close to the sun.
Watch What You Eat
During winter, there is an urge to eat more. Not only just because of society, but also because of depression. Whether it’s because you’re eating more due to all the holiday foods or as a coping mechanism, count your calories and eat junk foods sparingly. This isn’t to say you can’t have the occasional treat, but be smart about it.
Sleep
Getting the right amount of sleep is important. In winter, we may oversleep due to depression, or undersleep due to stress. It’s ideal to get 7-9 hours of sleep every night. If you’re sleeping too much, you may need an alarm, or to go see a doctor. If you are undersleeping, unwind an hour before bed and do something relaxing if you cannot sleep. It can definitely be a challenge, so don’t be afraid to go to the doctor if you are still having issues.
Work Out
Besides eating right, exercise can uplift your mood and give you a boost. With that said, it’s challenging when you’re stuck at home. Bundle up and run outdoors if possible, or do some home exercises. Even moving around for a little bit can give you a boost in your mood like you have never seen.
Try Meditation and Mindfulness
Close your eyes and take a deep breath. Keep it held in, then exhale. Practice different breathing exercises. This can calm your nerves and allow you to focus on the here and now.
Another thing you will want to practice is mindfulness. Mindfulness, the awareness of the present, can help you when regrets of the past and worries about the future take over. Stop and observe what’s around you at the moment. Pay attention to all the little details surrounding you. Be grateful for being in the here and now. It sounds a little silly for some, but you won’t believe what it can do for you if you allow yourself to be a little more mindful.
Don’t Be Afraid to Take Lazy Days
It is important for you to work out and be active during winter, but at the same time, why not spend a day bundled up and watching your favorite show? For some people, this may be the best way for you to treat depression. Just avoid making this a habit; try doing this on the weekend if you end up not having anything better to do.
Don’t Stress About the Holidays Too Much
If you are counting every penny, don’t worry about buying gifts for Christmas or other holidays that are too expensive. Right now, we are in a pandemic and many of us can’t afford everything. Making IOUs may be necessary. For example, if your child wants a PS5, don’t spend money on a scalper. Wait until they are available at a reasonable price and maybe buy a cheaper gift for the time being. Remember, the holidays are about more than just presents.
Keep in Touch With Your Friends
Because of the pandemic, you may not have the Christmas parties like you used to, but this doesn’t mean you shouldn’t stay in touch. Have a little Zoom party, or chat someone up. Even if it’s to say hello, these little conversations can keep people going in an age where it’s hard for you to do so.
If you have no one, then maybe consider looking into an online community. Even finding people online can give you a sense of camaraderie and boost your positive hormone levels. It’s never too late for you to make new friends. Trust on when we say this.
Seek Help
With all that said, winter is hard. Many of us do everything we can to combat SAD and we end up feeling about the same. This can be a case of severe, chronic depression. If you have this, then it’s important to speak to a therapist and another health professional. Medication and therapy can be a solution.
Because of the pandemic, it can be more difficult for you to leave your home. Online therapy is one such answer to this. Websites such as https://www.betterhelp.com/ can connect you to an online therapist who is licensed and ready to help you. Do not hesitate; get some help today and get the resources you need to tackle life.