February 19, 2024
Punxsutawney Phil might not have seen his shadow this year, but it still sometimes feels like spring will never come. If the long and cold winter days are making you feel down, you’re not alone. According to the American Psychiatric Association, around 38% of Americans experience a declining mood in the wintertime.
Luckily, there are proven ways to counteract the sluggish, “bleh” feeling that many of us feel during the winter. Here are just a few:
We could all use a little more vitamin D. Research proves time and time again that getting outside can help reduce stress, improve focus, and boost your overall mood. Take a walk on your lunch break or start every morning off with a quick stroll around the block (which is also proven to help set your circadian rhythm, leading to less fatigue during the day and better sleep at night!).
It’s no secret we need each other. A recent study found that even just one conversation with a friend every day can have an impact on overall mental health. Try texting or calling a loved one during your commute, or ask some coworkers if they’d like to join you for lunch.
Did you know people with hobbies are less likely to experience stress, depression, and anxiety? Whether it’s music, art, or physical activity, it’s time to discover — or rediscover — the joy of engaging in a hobby. Pick something crafty to do in your evenings after work or join a recreation league sport with other young professionals in your area.
Get your blood pumping and reap the benefits of those feel good hormones! Whether your company has a gym on-site that you can use on break or you plan a workout before heading into the office, exercising is associated with lower levels of stress, anxiety, and depression. When you engage in physical activity, your body releases endorphins, which promote positive feelings and interact with receptors in your brain to reduce the perception of pain. Moving your body can be as simply as switching your desk chair to an exercise ball, doing a few squats during your work-from-home calls, or choosing to take the stairs instead of the elevator.
While the winter can feel long and dull, it’s also the perfect opportunity to embrace rest. Now is the time to overhaul your sleep routine if you’re getting less than seven to eight quality hours each night. Turn off screens in the evening, do some self-care, dim the lights, and aim to get in bed at least an hour earlier than usual. On weeknights and weekends, be mindful of overscheduling so you can leave room to relax and get the rest your body (and brain) needs this season.
P.S. If you’re experiencing lasting symptoms such as increased fatigue, depression, or hopelessness, it could be something more than “winter blues.” Consult with your doctor about Seasonal Affective Disorder or other mood disorders.
Written by Molly Menning.
