How To Feel Better When You Have The Winter Blues

by Lisa Petsinis

Extra hours of darkness and cold temperatures can put anyone into the doldrums. If you’ve been hibernating, and cuddling up with a loved one or a pet, that’s not so bad. But when you spend too much time inside, sedentary — or alone, it’s normal to feel a little blue.

Less contact with others and fewer hours of sunlight are probably contributing to your funk. If you’re suffering from the more serious Seasonal Affective Disorder or depression, or you’re experiencing extreme tiredness or feelings of hopelessness seek medical help. Otherwise, don’t despair; there are ways to get energized, channel some inspiration, and even feel good:

1. enjoy the outdoors.

Make a point to get out at least once a day, especially on sunny days. Find joy in small things, like falling leaves, snowflakes on your eyelashes, and building a snowman.

If you can participate in an outdoor sport, that's even better. Lace up your skates at the local rink or test your strength and endurance with an afternoon of snowshoeing. You’ll be ready for some hot cocoa and happy to return inside!

2. supplement with the sunshine vitamin.

People who live in the Northern US or Canada are more likely to be deficient in vitamin D and that can contribute to a low mood. But can vitamin D cure the blues? Researchers at St. Joseph’s Hospital in Hamilton, Ontario think it can lower the odds of depression.

Of course, be sure to check with your doctor or get your levels tested. Many physicians say it’s perfectly fine to supplement during the winter months when you’re mostly indoors and getting less sun.

3. Engage in mindfulness.

Establishing a mindfulness practice can work wonders for appreciating the present and promoting self-compassion — both of which can lead to a more positive outlook.

Even if you don’t think daily meditation is for you, you can still get tremendous benefits from injecting little bits of mindfulness into your day. Here are a few ways to do this:

Several times throughout your day, stop yourself and bring awareness to the moment. Let your thoughts come and go, without judgment. Feel gratitude for all you have in your life.
Pour yourself a hot drink and feel the warm of the mug as you hold it. Drink it mindfully, taking in the aroma. Delight in chocolate, vanilla, lavender, mint, or orange flavoured or scented beverage to fully engage your senses.
Bundle up and go for a mindful walk through your neighborhood. See the houses as if for the first time. Notice the snowflakes on the trees. Feel the crisp, cold air on your face, and the warmth of your breath. Hear the crunch of the snow under your feet. Feel the earth.

4. take every opportunity to laugh.

There is nothing like a good laugh to get your groove back on and lighten your mood. And even if you can’t make it outside, you can make a conscious choice to watch the Comedy Network instead of tragic stories on cable news.

You don’t have to subscribe to Netflix to laugh out loud or sign up for a laughing yoga class. Feeling the effects can be as simple as exchanging gifs over text with a friend, watching a stream of silly cat videos on Instagram or YouTube (it’s as easy as typing “funny videos” in the search bar), or laughing at yourself doing something awkward. A little self-depracating humour promotes psychological well-being, according to one study and is associated with self-awareness and the realization that perfection doesn’t exist..

5. pick up your mood with inspiring music.

Music has the power to release dopamine and endorphins induce happier moods . Researchers believe sound penetrates our bodies, affects our heart rates, and literally moves us.

Put on some headphones and play your favourite songs on repeat, crank up the radio as you do your chores, or listen to healing nature, instrumental, or solfeggio music while you work at your desk or drift off to sleep.

Double the odds of feeling better by singing or evening humming along to the music. Go from ho-hum and low energy to inspired and energized. These activities stimulate the vagus nerve, which promotes relaxation and heightens the feelings from the song.

6. make someone else feel better.

When you do good to others, it improves their well-being and it improves yours, too. Dr. Sonja Lyubomirsky has studied the science of happiness, and has discovered that lots of good things happen when you do acts of kindness. You feel good about the act itself, you are appreciated for it, which create a sense of connection, and your self-esteem rises.

Positive experiences like that the ones that come from acts of kindness are likely to encourage you to replicate them. The more good deeds you do and the greater variety of acts of kindness; the better you feel.

Try just one of these tips each day. It may not be a straight line, but notice what works to elevate your mood.

Not every day will be bliss as you deal with freezing temperatures and unexpected weather events. But as you focus on what’s good and right in your life — and bring sunlight into the long days, you’ll have a better shot at embracing what’s left of the winter season and feel happier doing it.

Lisa Petsinis is a certified career and life coach (ACC) who works with resourceful individuals who want to be their best selves, achieve their goals, and create a life they love. Visit her website to learn more about her signature services or contact her for a discovery call.