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Things You Can Do Instead of Staying In the Winter Blues

Things You Can Do Instead of Staying In the Winter Blues

Seasonal affective disorder (SAD) also known as the “winter blues” (or “winter blahs”) affects millions of people every year. If you’ve ever felt sluggish and depressed during the colder, darker months, you may have experienced this type of short-term depression yourself. Although this is characterized as a disorder, it may just be our minds and bodies encouraging us to take things a bit slower and hibernate a bit more until the warmer days of spring return.

As few of us can afford to take a few months off work so we can crawl under blankets and eat pie, we can take a few steps to alleviate these cold weather blues so they don’t interfere with our daily lives quite as much.

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Symptoms of the winter blues can include the following:

  • Depression
  • Feelings of hopelessness
  • Anxiety or panic attacks
  • General lethargy and loss of energy
  • The feeling of having heavy limbs that are troublesome to move around
  • Social withdrawal; feeling like you just want to be left alone
  • Fatigue and oversleeping
  • Loss of interest in socializing or other activities
  • Food cravings, especially for carbohydrates and fatty foods
  • Weight gain (likely from a combination of appetite changes and lack of exercise)
  • Difficulty concentrating

Does any of this sound familiar? Sure, we can all likely relate to a couple of those issues at some point in the winter, but if you find yourself checking off most of those symptom points, you might wish to take some steps to alleviate them. SAD usually clears up on its own as soon as the weather warms up again and we spend a bit more time in the sunshine, but the following tips and tricks can help to alleviate these symptoms a great deal.

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Light Therapy

Our energy levels are controlled by the hormones melatonin and serotonin. When we wake to daylight, serotonin kicks in to bring us focus and clarity. Melatonin is produced at night to help us wind down for restful sleep, but over the dark winter months (when we don’t get much exposure to sunlight), our bodies produce more melatonin than usual. This can make us sleepy, lethargic, and depressed, which can be difficult for those of us tending to small children or having to put together spectacular presentations at work. 

If you get yourself a small, medically-approved light box and plop it on your desk, you’ll receive similar effects to basking in summer sunshine while you work. That direct light beaming into your retinas can lift your spirits immensely and help to boost your energy levels. Aim for somewhere between 20 minutes and a couple of hours, depending on how miserable you feel. On days when you’re not working, just perch the light box on the table while you eat, read, or do homework.

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Exercise

Working out won’t just help you fight off winter weight gain‒it’ll lift your mood as well. Those natural endorphins that are released during a good workout will keep you smiling for a while, and the restful sleep you’ll get after pushing yourself a little can help too. If you manage to exercise outside, whether that’s cross-country skiing or even just taking a lot of walks outdoors, you’ll also get some great exposure to sunshine and fresh air.

Cut Back on Caffeine, Sugar, and Alcohol

Although a hot cup of coffee, chocolatey brownie, or glass of wine will make us smile for a little while, the inevitable crash will make us feel even worse later. Cut back on coffee and black tea, and stay hydrated with fresh fruit and vegetable juices and water instead. If you’re craving sugar, try chewing on some dried figs, or make yourself some power balls with dates, honey (or agave), and chopped nuts.

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Vitamins and Supplements

Some people find that supplements such as Vitamin D and Vitamin C help them to battle the winter blues, while others turn to St. John’s Wort tincture to raise their spirits. Consult your healthcare provided before taking any supplements, just in case there are contraindications with medications you’re already on, or side-effects that may interfere with any medical issues you may have.

If you find that you’re feeling really depressed, are turning to alcohol and/or drugs to lift your spirits, or if you’ve had any thoughts about suicide, please contact your doctor immediately. While the aforementioned supplements and such can work wonders to help mild SAD, more intense symptoms may require stronger measures.

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Catherine Winter

Catherine is a wordsmith covering lifestyle tips on Lifehack.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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