Do you find yourself feeling sad a lot more this time of year? Is it harder to get and stay motivated in these long winter months with shorter, colder days? The winter blues are real. Even in the best of years, it is normal to feel sluggish and disconnected. This winter, as we close the door to 2020 and enter 2021, it may seem harder than ever to fight those melancholy feelings.
If these feelings begin to interfere with daily life and your overall health and sense of well-being, you should call your doctor.* Thankfully, there is a lot at your fingertips to help you fight the winter blues:
Change Your Perspective: The earth naturally slows down in the winter to rest after a long growing season. Then it is prepared to burst into the new growth of spring with renewed energy. In the past, people simply went through the seasons along with nature. Our modern culture focuses on time and productivity, making us feel that slowing down is somehow wrong. The balance of the seasons is just as vital to our physical, mental, emotional, and spiritual health as it is for our earth. Allow yourself to see the blessings of these slower, quieter days. Dr. Savahn Rosinbum suggests, “Noticing every small seasonal transition – the first buds, the lengthening days, and celebrating those.”
Move Your Body: Yes, exercise is essential, but just getting up and moving around will boost your mood. Going for a walk each day, no matter how long, will do wonders for your body and mind. Dr. Marnie Frisch points out, “We are surrounded by rainforest! Who cares if it’s raining?” Dance. Take the stairs. Park away from the building. Use a fitness tracker app on your phone. Anything you do today that is more than you did yesterday will help you in the right direction. Now with COVID, there are many more online options that address just what you would like. Search on YouTube for anything from “yoga for back pain” or “easy abdominal exercises,” etc.
Breathe Fresh Air: Go outside. Stand there and take a few deep breaths. Pay attention to how it feels as your lungs fill with air. Notice the tingling of all the little capillaries in your fingers and toes. You will find that you are more alert when you blow off all that excess carbon dioxide and fill your blood with oxygen. The farther away from stagnant or polluted air you are, the better.
Soak Up Natural Light: It is incredible how our bodies respond to light. The cycle of daylight and darkness we see with our eyes sends essential signals to our brain that help regulate things like sleep and mood. Even when it is cloudy, beneficial sunlight filters through. Again, getting outside is best, but keeping curtains and blinds open helps too. Some people are more sensitive to lack of daylight or don’t have the option to naturally get more sun. In this case, a light therapy box may be a good alternative.
Drink Water: Why are we always saying to drink water? Well, most of us do not drink enough to keep our bodies working their best. When we are slower in the winter, we need that water to “move things along” and keep our joints and tissues lubricated. Adequate water can lift your mood, give you more energy, and help with cognitive function. Besides, it just makes you feel better, physically and mentally! A helpful formula for knowing how much water is enough is half of your body weight in ounces. If you weigh 160 pounds, then that is 80 ounces of water. If you don’t drink nearly that much already, start where you are and work up to it. Dr. Frisch says hot or cold tea counts too!
Stay Connected: Humans are not meant to be solitary. While some alone time is valuable, too much can be detrimental to our overall health and well-being. Especially with social distancing and quarantine, it is vital to stay in touch with each other. Video chats or phone calls to friends and loved ones are ways to stay connected when you have to be alone physically. Share your thoughts and feelings. Making someone smile helps you both! Simply acknowledging those around us keeps us connected to one another.
Allow Yourself to Rest: Relax without guilt. Adequate rest is not a “guilty pleasure” or something to only do on vacation. It is fundamental to maintaining good health. According to Dr. Frisch, “Winter is a time of inward, of hibernation.” She suggests giving yourself time for this. Choose a quiet, dark space. If this is difficult for you, just start with 5 minutes a day, and gradually increase the time until you find yourself well-rested.
Eat Healthy: Dr. Frisch recommends focusing on warming and grounding foods like soups, stews, and oats. Some other excellent choices for a healthy winter diet are beets, stewed fruits, ginger, turmeric, chai tea, raw honey, chili peppers, carrots, asparagus, risotto, and tahini.
Supplement Your Diet: Many of us lack certain nutrients in our diet, especially when going through periods of higher stress, illness, or times of healing. It is often difficult to get the right balance with our American diet. Depending on your unique needs, here are some things to consider adding. If you struggle with finding the right balance for you, it is helpful to discuss a plan with your doctor.
- Vitamin D: Dr. Frisch advises, “Assume you need 3000-5000 daily IUs minimum. It can be taken in one large dose 1x a week, as it is fat-soluble and will stay around. (This why you also have to be careful not to overdose.)”
- Adrenal/Stress Support: Get plenty of rest and see us for herbal remedies.
- Mood-Lifting Herbs: Here are some herbs to help fight the blues: Saffron, 5Htp, St. Johns Wort, Lemon Balm (which Dr. Frisch likes to say, “Smells like sunshine!”)
Practice Hygge! Hygge is a Danish word for the philosophy, art, attitude, or all-embracing practice of “coziness” and love of life. Dr. Rosinbum recommends practicing Hygge through the long winter months. If you are not familiar with this concept, we encourage you to light some candles, snuggle up with a warm blanket with a soothing cup of chai tea, and Google it. Find out why Denmark is called “the happiest country on earth!”
To learn more about, including how Whole Health Naturopathy can help, schedule an appointment with one of our compassionate providers today at 360-943-9519.
*Note: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
If you are experiencing a life-threatening emergency, in danger of hurting yourself or others, feeling suicidal, overwhelmed, or in crisis, it’s very important that you get immediate help. Depending on the emergency, you may want to consider the following options:
- Go to the nearest hospital emergency room.
- Call your local emergency number (911 for North American countries, 112 for any member of the E.U.)
- Call the National Suicide Prevention Lifeline at 1-800-273-8255 (TTY: 1-800-799-4TTY).