6 minute read
How Nature Helps Beat the Winter Blues
San Diegans have some of the best weather in the country, but they are not immune to winter blues. While some people love snow trips and bundling up in warm clothes, others dread cooler weather and shorter days. Winter can cause people to feel down in the dumps or depressed—even in San Diego. It’s important to recognize and understand what is going on in order to help families and loved ones who may need extra support during the winter season.
What Exactly Are the Winter Blues?
Seasonal Affective Disorder, or SAD, is a form of depression related to changes in season. The most common type occurs during winter, so it’s often referred to as winter blues, but some people experience SAD with other seasonal changes as well.
Typical symptoms of SAD can include:
• Fatigue
• Difficulty getting up in the morning
• Craving carbohydrates or sugar
• Irritability and moodiness
• Increased crying
• Difficulty concentrating
• Sadness and depression
• Loss of interest in activities formerly enjoyed
• Low self-esteem
Experts aren’t sure what triggers SAD, but theories include environmental factors such as less sunlight, the change in the intensity of light exposure and shorter days. Serotonin levels—which help regulate mood—have also been shown to shift with the seasons and may be linked to SAD.
How Nature Helps
A great way to help manage winter sadness is spending time in and around nature. This is when it helps to live in San Diego, where the weather is much more cooperative than areas in the north where snow, rain and freezing temperatures are prevalent.
Spending time outdoors and in natural sunlight is good for overall health and well-being. It has a calming effect when experiencing stress or anxiety, boosts mood when feeling down and improves sleep. Spending time in nature also makes people feel more compassionate and connected to others and the local community. Simple ways to spend time outdoors (even during a San Diego winter) include taking a walk, bike riding and hiking.
Bring Nature Inside
For those who are unable to spend much time outside, try capturing the essence of nature through images, sounds and plants by bringing nature indoors. Families can also watch nature shows, movies and documentaries together.
Nature Imagery. Researchers in the Netherlands discovered that just looking at images of nature can reduce stress. Scientists observed brain activity using magnetic resonance imaging (MRI) and discovered that when people viewed scenes from the natural environment, the parts of their brain associated with empathy and love lit up. So, surround yourself with aweinspiring photos, paintings and images of nature.
• Collect gorgeous pieces from famous photographers like Ansel Adams and Philip Hyde.
• Start a family hobby of taking pictures of nature and display them throughout the house.
• Hang out in spots with large windows and skylights to allow more natural light in.
Nature Sounds. Listening to nature can help calm nerves and improve mood. It is also soothing to listen to at bedtime. One study found that people who listened to ocean waves had significantly lower muscle tension, heart rates and stress than those who didn’t. The best sounds are those that provide a sense of natural surroundings and mimic biorhythms of an ecosystem like a forest. Keep in mind that loud chirping and croaking likely will not produce the same calming effect as the slow, rhythmic sounds of water.
Plants. Everyone knows that flowers cheer people up. Research done in hospitals, offices and schools has consistently found that even a single plant in a room can significantly improve mood and boost healing.
• Display plants and colorful flowers throughout the house.
• Start an indoor garden of herbs or flowers. If space is limited, try a countertop hydroponic garden.
More Ways
to
Experience Nature
• Head to your favorite neighborhood park or local beach.
• Visit one of San Diego’s many nature sanctuaries such as Birch Aquarium, Tijuana River Valley Regional Park, San Elijo Lagoon, San Diego Botanic Garden, Mission Trails Regional Park or Balboa Park.
• Go on San Diego Family’s Nature www.sandiegofamily.com/thingsto-do/out-about/connect-withnature-san-diego
Walk Scavenger Hunt. Print it free at www.sandiegofamily.com/ things-to-do/out-about/naturescavenger-hunt-for-kids.
• Create a nature journal. Find instructions at www.sandiegofamily.com/forthe-kids/crafts-for-kids/naturejournal-for-kids.
Read our article “24 Ways to Connect with Nature in San Diego” for more ideas.
When it’s Time to Get Help
Sometimes SAD is more serious and starts to impact daily life. You may notice your child, parent or another loved one crying frequently, withdrawing from activities they used to enjoy or other symptoms (see list at beginning of article).
If you observe changes like this, it’s important to seek help from a licensed therapist or mental health professional who can assess the situation, provide feedback and help develop an action plan. Be sure to note whether the symptoms fluctuate with the season and weather. If you don’t have a mental health professional, start by calling the San Diego Access & Crisis Line at 888-724-7240 or visit www.211sandiego.org/healthwellness/mental-health-services for more information and resources. v
Sandi Schwartz is a freelance journalist, mother of two and the author of “Finding Ecohappiness: Fun Nature Activities to Help Your Kids Feel Happier and Calmer.”
Author and motivational speaker Jim Rohn said, “Your life does not get better by chance. It gets better by change.” Yet, it’s not uncommon for people to think they can continue making unhealthy choices without consequences. Challenge yourself this month: Make 2024 the year you prioritize health.
Here are very doable (and maybe even fun) health “challenges” and apps to help track progress. Choose two or three or do them all. Get the whole family involved!
Improve Sleep
According to the Sleep Foundation, adults should have at least seven hours of sleep each night. For kids, it’s around 10 hours, depending on age (check here: www.sleepfoundation.org/childrenand-sleep/how-much-sleep-do-kidsneed). A good night’s rest helps boost immune system, improves cognitive and mental health and lowers risk for serious health problems in adults such as heart disease.
If you’re not getting seven hours, challenge yourself to add 15 minutes more each night until you reach the goal. If you have trouble falling (or staying) asleep, avoid caffeine and alcohol close to bedtime, disconnect electronic devices and adjust the temperature to make the room cooler.
Apps that promote better sleep:
• Stella Sleep
• Headspace
• Calm
