The winter blues, also known as seasonal affective disorder (SAD), is not directly related to immune deficiency or vitamin deficiency. Rather, it is associated with changes in natural light, circadian rhythms, and lifestyle habits during the winter months. Many of us experience low energy, a low mood, and even a certain melancholy; this is known as the winter blues.
Fortunately, there are concrete ways to combat these negative feelings.
Light up the darkness
The main cause of the winter blues is decreased exposure to daylight. In winter, days are shorter. This disrupts circadian rhythms, as well as the natural sleep-wake cycles. This disruption can affect the production of certain hormones, including melatonin (which regulates sleep) and serotonin (which influences mood). Reduced exposure to daylight can lead to lower serotonin levels. These levels are associated with feelings of depression and fatigue.
Light therapy is a practical solution that compensates for the lack of light. It takes the form of a special lamp that mimics daylight, or glasses that project strong light from above. Between 20 and 30 minutes of light therapy per day can help regulate circadian rhythms and improve mood.
Release endorphins
The benefits of physical exercise on mental health are increasingly highlighted. Let's not forget that the main effect of sport on our body is to release a hormone, endorphin. This hormone is also called the happiness hormone, just to understand its effect. Endorphin therefore acts as a natural pain reliever, and we produce it by practicing physical activity. Without having to do a very physical sport, we can take a walk in the fresh air or practice a yoga session to improve our mood.
Nourish the mind
Although immunodeficiency and Vitamin deficiencies can affect overall health, they are not considered direct causes of the winter blues. However, maintaining a strong immune system and ensuring a balanced diet rich in vitamins and minerals can contribute to overall well-being, including during the winter months.
Avoid carbohydrates and other sweets; favor foods rich in omega-3, such as fatty fish, nuts and seeds. They are your allies in alleviating the symptoms of seasonal depression.
Breaking the isolation
Even if you more than once want to bury yourself under a blanket and stay there until next spring without seeing anyone, force yourself to socialize. Connecting with others is crucial to maintaining good mental health. Arranging playdates with friends, participating in group activities, or simply spending time with loved ones can provide emotional support and break up the winter monotony. Socializing also provides opportunities to laugh and share experiences; which can have a positive impact on our mood.
Cultivate creativity
Investing time in creative pursuits can be a great escape from the winter blues. Whether it's painting, writing, music, or any other form of artistic expression, creativity stimulates our minds and brings personal satisfaction. Finding a creative project we're passionate about can not only occupy our time but also stimulate our brains in a positive way. So put down your phone and pick up that macrame project you put aside months ago!
Calm the mind
Meditation and mindfulness are practices that can help calm the mind and reduce stress. Taking a few minutes each day to meditate, focus on your breathing, or practice mindfulness can help reduce anxiety and improve your mood. There are many apps and online resources to guide beginners through these practices.
Anticipate happiness
Planning short-term projects can create positive anticipation and adds a touch of excitement to the season. Meals with friends, cinema outings, weekends in the countryside, walks in the neighboring village... Let's create moments of happy anticipation at the idea of an upcoming activity!
You've probably noticed that winter blues, or seasonal affective disorder, are hard to escape. Now you know concrete ways to mitigate its effects, and even prevent them. Let's turn the negative into a positive, see the change of season as a new opportunity to cultivate our physical and mental well-being.
