Ain’t no cure for theblueswintertime

By T. Lee Brown | Columnist

It’s that time of year again — when the caroling, Christmas trees, and hot cocoa give way to seemingly endless days of cold, slush, and ice. Sometimes those low gray skies get to a person. For a case of the midwinter blues, consider changing up a few things in your everyday routines and environment. It may not be a cure, but it might perk you up enough to make a difference.

Get Outside

Connecting with nature, even for a few minutes while bundled up against the snow, can be beneficial. Pay attention to the birds, squirrels, and deer. Notice the wind, light, and sounds of a forest or meadow. Nature helps people reconnect to the larger world and focus on something besides their own swirling emotions and thoughts.

Track Your Triggers

What makes you feel bad? What results in a poor night’s sleep? Write down what you’re doing and how you’re feeling. Tracking your days can help pinpoint problems. Doomscrolling social media, watching TV news, drinking alcohol, visiting a certain friend or relative, watching movies with violent themes—these are common culprits. You may decide to reduce or eliminate a trigger for a couple months.

Set Aside the Screen

Suicide, anxiety, and depression are on the rise, particularly among youth. Research suggests that screen time, video gaming, social media, and phone bingeing are partly to blame. Look in The Nugget in February for specific techniques to help with digital device overload.

Lighten Up

In winter, the sun is out fewer hours per day, and its rays arrive to us at a different angle, affecting our moods and circadian rhythms. Walking on bright winter mornings can help. So can spending time in front of windows that face early sunlight.

A full-spectrum light therapy lamp or light box may be useful: sit in front of it three times a day for 20 minutes.

Get a Move On

Even a little exercise can help balance hormone levels and release natural mood-boosters into your system. Try a brisk 20-minute walk or dancing to your favorite music. If moving gently for one song is all you can do at the moment, then do that. For those who can manage more exercise, longer walks and serious workouts may show rapid results.

Help Others

It can be hard when one feels awful to imagine that one might brighten up someone else’s day. But if you can round up the energy and confidence to try, you may discover that the positive results bounce right back. Volunteer, help a friend, or go to an online support group and post positive things that help other folks feel listened to and understood.

Slow the Sweets

Coming out of holiday season, you might be accustomed to “white carbs” (pasta, bread, cookies), booze, and tasty treats. Unfortunately, these can cause cravings, blood sugar spikes, and mood crashes.

Every nutritionist, doctor, and food writer has their own opinion about what to eat instead. Some believe in actively pursuing “good fats” such as avocado, olive oil, and coconut. Some focus on whole grains and legumes. Generally, more veggies is a good start.

These steps can help many people. However, if you or a loved one experiences deep depression, a mood disorder, mental illness, or problems with addiction (including legal and medical substances such as alcohol, cannabis, and oxycontin), seek help from qualified professionals. Helpful phone numbers are listed below.

Also note that someone experiencing clinical depression or bipolar depression may literally be unable to take a step that seems like it should be easy. Even if they are functional enough to drag themselves out of bed, going for a run might feel to them like trying to climb Mt. Everest. This does not mean that are lazy or stubborn. It’s simply another insidious, painful symptom of depression.

Similarly, they may have trouble staying away from the things that make them feel worse, whether that’s street drugs or watching their favorite loud, angry news program. Expecting them to take on all their habits at once may lead to more misery and self-blame, so go slowly and recruit additional help as needed.

Reading your local newspaper is not a substitute for actionable medical advice from healthcare professionals. If you’re experiencing a medical emergency, pick up that phone and dial 911. If you’re having a mental health crisis, such as suicidal thoughts, you can call Deschutes County Behavioral Health directly at 541-322-7500 and press number 9.