Lifting the Winter Blues

By - karengray
03.03.21 02:16 PM

If the colder weather and shorter days are causing you to feel the winter blues, you’re not alone. It’s not uncommon this time of the year, to experience fatigue, sadness, difficulty concentrating, and a disruption in your sleep schedule.


Feeling sad or down sometimes, especially during the winter months, could be a sign of the winter blues. However, when sadness interferes with your ability to function in your daily life, it could be a sign of something more serious. 


If you are experiencing symptoms that interfere with your ability to function, or if you just do not feel like yourself, it is okay to reach out for help. There are many professionals who specialize in relieving stress, anxiety and depressive symptoms, whether you get in touch with your primary care provider, a counselor, get a massage, talk with a hypnotist - or all of the above! Whatever method you choose is perfect.


Things You Can Do Right Now

Get into a Sleep Routine - Sleep is a huge component of mood. Without adequate, regular sleep our circadian rhythm can get disrupted, which also disrupts our cortisol rhythms and impacts hormone production. Build a routine that lets you know it’s time to rest. Go to bed and wake up at the same time every day. Follow a simple bedtime routine such as taking a bath, turning down the lights, or drinking a cup of herbal tea. Expose yourself to light as soon as you wake up.


Do Something Physical - Physical activity has been shown to boost mood, decrease the symptoms of depression, and reduce stress. Start slowly with some easy activity and build up to 30 to 60 minutes a day, five days a week, of aerobic exercise, strength training, yoga, or other fitness-related activities.


Eat Something Good - It can be very easy to settle into sugar and carbs when we’re feeling down - that is what our bodies are craving most when we’re stressed. You can give your body a boost by adding just two servings of fruits or vegetables each day. The healthy foods will help to keep your body fueled and give you a feeling of doing something good for yourself.


Get outside - Walk to the mailbox, go stand in the yard, or just get outside for a few minutes. Being in the sunlight helps balance serotonin activity, increases melatonin production, balances your circadian rhythm, and increases vitamin D levels, which can lead to an improved emotional state. Getting outside daily, even for a few minutes a day, can help to improve your focus, improve your mood, and lower your stress levels.


If you can’t get outdoors, move a chair, work station, or kitchen table next to a window that gets sunlight. Aim to sit in this location for at least a couple hours a day, and feel free to break the time into shorter chunks throughout the daytime hours.


Call On Your Support System - Loneliness and isolation tend to make the effects of the winter blues worse. Your support system of friends, family, co-workers, and sponsors can satisfy the real need for human contact and socialization that is so important to our mental health. Finding a way to safely spend time with supportive people is key to boosting your mood. This may include walks outdoors, talking on the phone, or virtual coffee dates.


Breathe - Push your stomach muscles out. Inhale deeply, filling your lungs all the way up. Hold the breath for just a moment, then exhale slowly. These deep breaths stimulate your natural vagal response and help the body to relax and recharge.


Hypnotic Tools - “Rinsing” - This exercise uses waking (conscious) hypnosis to help clear negative thoughts out of the mind. Start breathing in a nice, steady rhythm. As you focus on your breathing, let your mind begin to wander to wherever it would like to go. Don’t try to edit or control your thoughts, just let them happen. Imagine that you are standing beside a gentle stream, a waterfall, or in a shower or gentle rain. Now imagine the water moving through your mind, rinsing your thoughts away. You can even imagine watching your thoughts rinse off of you and down the stream, or down the drain. If you find your mind wandering too far, bring your focus back to your breathing, then back to the water. Practice this for at least ten minutes each day.


The winter blues can take a toll on your physical and mental health. And while you can’t change the season, you can make choices to help minimize the effects of feeling down. If lifestyle and mindset changes like the ones here are not enough, then it’s time to consider reaching out to a professional who can help you learn and use the tools you’ll need. And please, if you have thoughts of hurting yourself, Call 911 or the Suicide Hotline at 1-800-273-8255.


Get Your Free “Guide to Abdominal Breathing for Anxiety and Stress Relief” here!


Get Your Free Hypnosis Program- “End Negative Thinking” here!


Karen Gray is a Certified Hypnotist, Registered Nurse, and Director of Green Mountain Hypnosis. For more information on how you can use hypnosis to change your life, schedule your free Strategy Call today.

karengray