Has winter got you feeling down? You’re not the only one!
As the weather gets colder and the days get shorter, it’s not unusual to be feeling like you’ve caught the winter blues.
These blues, also known as Seasonal Affective Disorder (SAD), winter depression or seasonal depression, cause people who have normal mental health throughout the year to experience depressive symptoms during winter.
Typical symptoms include feeling down, reduced energy, tendency to overeat, a craving for sweets and carbs, and difficulty waking up in the morning.
While spending more time indoors can be a bit of a downer, try to use these cooler months as an opportunity to relax and rejuvenate.
Rug up, get cosy, and read our top tips for looking after yourself this winter.
Eat well
If you find yourself excessively craving comfort food, your cortisol levels could be messing with your diet and your happiness. Chocolate can help to enhance your mood and relieve anxiety. But foods like sweets and carbohydrates can increase feelings of depression (and unwanted kilos) once the temporary feelings of euphoria wear off.
Instead, stick to lots of veggies, high-quality protein, and mood-boosting healthy fats like those found in nuts, avocados, fatty fish and coconut. Tip: add extra spices to help warm you up.
Stay hydrated
During winter when the air is dry, it is especially important to keep your brain and body hydrated. Drinking enough water each day has amazing benefits for your energy, skin, digestive system, sleep and concentration.
So, in between your tea, coffee or hot chocolates, make sure you drink at least eight glasses of water a day.
Keep moving
It’s natural to want to go into hibernation during winter, but its important to maintain an exercise routine (even if it’s a lot lighter than usual).
Exercise not only keeps your metabolism working, but also helps balance out any low moods you might be feeling. So, whip out your yoga mat, go for a walk around the block or hit the gym and enjoy two benefits at once.
Get enough rest
While socialising is great for self care, scheduling time to do absolutely nothing is just as important. Your body operates on a daily rhythm; as the days get shorter, ideally you should be going to bed earlier.
Of course, with the constant exposure to screens via our phone, television and laptop, it’s easy to throw your sleep cycle off. Try to stick to a digital curfew and opt for a good book; you’ll thank us.
Go outside
Put on your warmest jacket and push yourself to get outside, even if it’s only for a 5-minute walk. Studies have shown that getting outside into nature can even help support your immune system.
Lack of sunlight can negatively affect how you feel. Making sure to get outside each day while the sun is out will help your vitamin D levels and boost your mood.
Pamper yourself
Our hair and skin often pay the price during the battle to stay warm during the cooler months. As our showers get longer and hotter, we’re unintentionally drying out our body.
Take advantage of the colder months and use this time indoors to treat yourself!
Throw on some happy tunes, light your favourite candle, pop on a face mask and hop in the bath (add a few drops of lavender oil and a handful of Epsom salts for maximum relaxation). And once you’re done soaking in all your glory, don’t forget to moisturize!
Stay social
Spending time with family and friends is just as important for our moods as exercising.
There are a lot of benefits of having an active social life: you might live longer, have a stronger immune system, lower your risk of dementia and decrease feelings of depression!
So, make sure you schedule in time to meet up with friends and family, not just during the cooler months but throughout the year. You can’t replace face-to-face interaction, especially if you’re feeling down and need to talk about it.
Of course, sometimes the people close to you aren’t enough. If you’re feeling more than a little bit down this winter, there is no shame in seeking professional help.
There are a number of help lines you can call if you need to talk. Or visit your local Pharmacy 4 Less store to ask our friendly pharmacists for advice.