Beat the Winter Blues

Everyone feels sad or depressed once in a while. Sunlight has always been regarded as an antidote to fatigue and lethargy. As winter approaches, some will begin to feel gloomy. Hopeless and sad feelings last for a short period. His feelings turn into happiness by pleasing events. Depression is long lasting sadness, hopelessness the whole day, day after day, and the mood doesn’t uplift after enjoyable episode. Depression compromises life functioning. It affects more areas of existence such as physical health, interpersonal relationships, job performance, social life, etc.  A depressed person is not shirking purposely and he needs treatment.

Winter depression accounts for about 10 percent of cases of major depression. Seasonal Affective Disorder (SAD) is depression that occurs repeatedly at the same time of year, usually starting in the fall and ending in the spring. About 10 percent of people at northern latitudes experience full-blown SAD and another 30 percent experience sub-syndrome SAD.

Psycho-somatic symptoms of depression

–          Low mood, markedly diminished interest or pleasure, lost in thoughts, loss of self-confidence, feeling of worthlessness, increased irritability, lost in thoughts, inability to concentrate, guilt, indecisiveness,   frequent crying, suicidal thoughts, loss of weight / gain weight, overeating / loss of appetite, fatigue, weakness, tiredness, low energy, constipation, headaches, pain syndrome.

If you are experiencing depression or SAD, or you know someone suffering, talk to a counselor  She will help you out through talking, cognitive re-framing, emotional liberation, meditation, relaxation, channeling and other psycho-educational techniques. You will regain balance and gradually return back to normal life. Depression is treatable and the results of treatment are comparable with any other medical illness.

Winter rules that prevent negativity: 

Stay outside. Research has shown that a daily one-hour walk, in the middle of the day is helpful for coping with the winter blues. Despite of cold weather go outdoors in natural daylight as much as possible, especially at midday and on bright days. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can.

Keep warm. Being cold makes you depressed. It’s also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes and aim to keep your home between 19C and 22C.

Eat healthy. A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates with plenty of fruit and vegetables. Consult professionals to supply sufficient minerals and vitamins to your body.

Keep your body active. Join clubs, learn a new sport, go swimming, get warm in sauna, start yoga, join a gym, or do anything that appeals to you and it engages you physical activity.

Keep your mind active. Find new interests that excite you. You might enjoy playing cards, Sudoku, crosswords, writing journal or a blog, learn about foreign countries and cultures, learn new language or a musical instrument. Learn to think less negatively to improve your mood.

Reach in. Your inner life is a source. Meditation, prayers, inspirational reading, observation of nature and life illuminate your journey through darkness of winter. Commit to personal growth during long winter evenings. Spend time and enjoy activities you put aside in summer. Boost optimism by finding beauty in every day.

Socialize and reach out. See your friends and family, re-connect with people. Socialising helps ward off the winter blues. Make an effort to keep in touch with people, accept invitations, host your friends and family. Get to social events even for a little while. Talk to people around you, send a smile and receive a smile. Lift your spirit through giving and receiving. Share with others. Join a support group. Sharing has very therapeutic impact and it makes challenges more bearable.  Give 10 minutes of good feeling every day to someone. You will notice a change not only in their lives but in yours.