7 Tips for Fighting Winter Blues

BY JEFFREY JAMES KEYES

There may be no avoiding holiday stresses and weather messes, but there are also ways to help yourself cope.

THE YULE LOG IS ON NETFLIX, AND ALEXA’S PLAYING SOMETHING FESTIVE. SO WHY DO YOU FEEL SO AWFUL? THE HOLIDAYS MAY BE THE HAPPIEST time of the year for some people. But for others, family pressures, financial stress, packed calendars, unusual eating and travel can lead to anxiety and exhaustion. Whether you call it holiday burnout or the winter blues, there are several things you can do to take care of yourself this season.

7. SLEEP WELL

It’s easier said than done, but try to stay on your regular sleep schedule. Sleep requirements vary from person to person, but most adults need between 7 to 9 hours a day. Aiming for six and calling it a night simply won’t cut it. And though it can be tempting to sleep in, don’t assume that you can “catch up on sleep” over your holiday vacation. Sleeping too much can also put you in a funk. So even when you have free time, set your alarm, lace up those boots and face the day. Your bed will be waiting when you get back – and it’ll be that much easier to drift off when you slip between the covers.

6. LIGHTEN UP

Seasonal Affective Disorder is a form of depression known to effect people during the fall or winter. Even going for a short walk or spending a little extra time in the sun can begin to turn your bad day around. If you’re stuck indoors, try opening the blinds to let some sunshine into your home or office. Sunlight boosts the brain’s release of serotonin, which can both elevate your mood and help you feel calm. Light therapy (AKA phototherapy) is another aid in treating seasonal depression. Most participants can benefit from sitting near a light therapy box – which imitates natural sunlight – for as little as 10 to 15 minutes.

5. WORK IT OUT

Even when the weather outside is frightful, it’s worth working up a sweat indoors. Many streaming services offer exercise videos on demand, and most of us have a jump rope or other exercise equipment gathering dust somewhere. Exercise can prompt fast-acting, beneficial changes in neurotransmitters including noradrenaline, serotonin and dopamine. As your body releases endorphins, your mind shifts into something like a meditative state. Aftereffects can include a sense of relaxation and accomplishment.

4. GET WET

Whether you opt for a bath bomb, epsom salts, bubbles, or good old fashioned warm water, there’s nothing like grabbing your rubber ducky and sliding into a warm bath. Bathing is proven to be good for the heart. It can help you take in more oxygen, reduce pain and inflammation, calm the nervous system, relax tired joints and muscles, and even balance your hormones while boosting serotonin.

3. EAT RIGHT

Whether your weakness is seconds on stuffing or overindulging in dessert, you’re not alone in overeating during the holidays. But if having eyes bigger than your stomach is leaving you blue, there are strategies for making sure you’re getting a mood-boosting balance of fruits, vegetables and lean proteins into your holiday diet. If there’s no way to assemble a healthy plate at your traditional celebration with friends or family, break out the Tupperware and bring some sensible options for yourself. Sharing a pot-luck with loved ones? Be the person who volunteers to bring salad or Crudités and fill up on those. Or if you find yourself filling up on snacks and drinks before the meal, have a nutritious and filling smoothie before heading to the party so you’ll be less inclined to grab that extra fistful of Aunt Mary’s Famous Chex Mix or another mug of spiked eggnog.

2. TAKE A VACATION OR STAYCATION

Sure, sharing time with family (chosen or otherwise) is an important part of the holiday. Before you agree to spend all your time off sleeping in your in-laws’ attic or roughing it at the family cabin, consider blocking out a few days to do something you really want to do. Book yourself a beach getaway. Scratch your itch for adventure and jump out of an airplane. Or just plan to spend some time catching up on that bingeworthy series everyone is talking about. If anyone asks, tell them you have plans. It might be the best gift you could possibly give yourself.

1. SEEK SUPPORT

If you feel seasonal depression getting the better of you, the National Alliance on Mental Illness has a free, nationwide peersupport service available at 1-800-950-NAMI (6264). Or - to find help in a crisis, text “NAMI” to 741741. Another option is the National Suicide Prevention Lifeline at 1-800-273-8255. It’s a national network of local crisis centers that can provide free and confidential emotional support to those experiencing suicidal crisis or emotional distress, 24 hours a day, 7 days a week. The Gay, Lesbian, Bisexual and Transgender National Hotline is available at 1-888-843-4564. Or if you’re ready to establish a relationship with a professional, visit our roundup of great LGBTQ-friendly therapists and counselors at metrosource.com.