As the days grow shorter, it gets darker and colder, seasonal depression begins to set in. Let’s face it, we all hate it when the temperature starts to drop and the sun starts to set at 5pm. For most of us we wrap up and move on, however for some people, year after year, energy levels drop and they are left feeling depressed, tired and lethargic.
Seasonal affective disorder (SAD), also called winter depression, winter blues, summer depression, and seasonal depression is a mood disorder subset in which people who have normal mental health throughout most of the year exhibit depressive symptoms at the same time each year, most commonly in the winter.
Spiritual mentors Ani and Esther of Ani and Esther Retreats give us their expert tips on combatting the winter blues.
1. Keep Active
Everyone knows that exercise is not only the best way to get in shape but also one of the best mood boosters around. Daily exercise is the easiest and the most effective way to increase serotonin levels. However, make sure you chose an activity that you really like and enjoy. Studies show that just a midday one-hour walk can be helpful for coping with winter blues.
2. Get Outside
Getting as much natural daylight as possible is key to beating winter blues. Key times to go outside are the middle of the day and when it is brighter than usual.
3. Keep Warm
Being cold can promote depression, keep warm by eating hot foods and drinking warm drinks. Make sure you are wearing warmer clothes and keep your house temperature between 18-21 degrees Celsius.
4. Light Boxes
Light boxes can be great for seasonal depression. Light boxes produce at least 10 times more light than ordinary lighting and can be positioned at home for your comfort.
5. Eat Healthily
Eating well promotes a positive attitude and boosts your mood. A balance of carbohydrates, plenty of vegetables and fruit is key to a happy you.
6. Take a new hobby
An active mind can help diminish seasonal depression. Taking up a new hobby such as reading, joining the gym or even a discussion group, as well as writing a diary can all contribute to a positive mindset.
7. Talk it through
Talking through your problems can help sufferers of season depression. Share how you feel with friends and family and hug it out!
You always feel better after a hug because it gives you a little boost of something just as good as serotonin! Oxytocin is another ‘feel good’ hormone. Released when we experience physical contact from a loved one, this unique hormone is just as powerful as serotonin. Whenever you feel low and need a lift, grab a hug off your favourite person for a natural feel-good, fuzzy feeling.
8. Meditate
Meditation reduces stress and encourages a healthy lifestyle. It increases happiness and helps sufferers of season depression get a good nights sleep.
9. Plan a vacation
Planning a holiday is a perfect way of feeling positive about things to come. Join Ani and Esther at their spiritual retreat in Slovenia. Not only will it offer something to look forward to it will also give you the opportunity to connect with yourself on a deeper level, and heal and transform you life from within. On a four-day programme of activities designed to soothe and nourish, you will experience things you never thought possible, from exploring the most inspiringly beautiful parts of Slovenia to joining Ani and Esther in sessions designed to uplift and empower you.
10. Dark Chocolate
Dark chocolate has been proven to boost moods, which has been linked to its high polyphenol content, a type of antioxidant. So when your feeling low pick up a bar.
