Once the holiday lights no longer line the street and grimy snow rims your driveway, winter can feel so bleak. And endless. But when looking out the window makes you feel downright gloomy, you have to wonder: Are you just being melodramatic? It can take real effort to maintain both your mental and physical health during Utah’s cold, inversion-filled months. KSL Jobs tackles ways to keep yourself from feeling stuck in the dark.
Feeling SAD?
Anyone can feel tired and discouraged on occasion, but seasonal affective disorder is much more serious. Thought to be caused by less exposure to natural sunlight, those dealing with SAD tend to feel the effects for roughly 40% of the year, according to the American Psychiatric Association.
According to Johns Hopkins Medicine, the reduced number of sunlight hours causes your body to produce more melatonin, the sleep-related hormone. When days are shorter, you produce more — which explains why you could really use a long winter’s nap.
Diagnosed cases of SAD affect about 5% of the population, although many more feel similar symptoms such as daytime drowsiness, loss of interest in usual activities and even trouble thinking clearly.
If your fatigue and irritability seem severe, contact a health professional for a formal diagnosis. Your doctor may prescribe light therapy or possibly antidepressants. But if you’re simply feeling a “winter depression” — a general feeling of malaise — keeping yourself active can help beat the seasonal blues.
Walk toward the light
Embrace the sunshine when you can. Open all the curtains and blinds around your home as soon as you wake up in the morning, even when the sky is gray. If you’re working from home, set up near a window. If you’re in a windowless office or cubicle, take regular breaks or go outside for lunch (at least for a few minutes). And when real sun isn’t an option, a lamp that simulates sunlight could help.
Kick it!
Winter depression can lead to other symptoms such as weight gain, headaches and social withdrawal. It’s not unusual to have increased cravings for sweets, Johns Hopkins says, and not just because you went wild over the holidays.
Getting some physical activity can help with both your mood and your waistline — sadly, cookies are no help for the latter. Just 15 minutes of moderate exercise, such as a brisk walk, releases feel-good chemicals in your brain. Start your day with a jaunt to boost your spirit for the day. Studies suggest you’ll not only feel better physically, but you may even sleep better.
Nature calls
If walking around your neighborhood doesn’t seem interesting enough, put on your boots and some warm layers and head out for a hike on one of Utah’s many trails. That brisk air just may give your brain a boost, improving your cognitive abilities.
A study at Norway’s University of Tromsø found that in winter, test subjects had increased mental control and reaction time. It did find that verbal fluency wasn’t as quick as summer results, but that’s probably because their faces were stiff.
Need another reason? Contrary to what your grandmother may have told you, getting outside may actually enhance your ability to fight infections, not the other way around. Chilly air can also be good for your skin, as cold constricts blood vessels, tightens pores and cuticles. Just be sure to put on some lotion afterward.
Just keep busy
If you’re not a fan of snow sports, Utah’s powder may make you feel trapped indoors. Even if you don’t want to go out, you can keep busy inside. Renew or develop a hobby or interest.
- Drawing
- Painting
- Sewing
- Puzzles
- Model making
- Yoga
- Dancing
- Game night with friends
- Make a playlist
- Record a family podcast
- Relearn an instrument
These activities can be even more effective at boosting your mental health if it’s not something you do year-round; it will be something to look forward to in the colder months.
Mind your mannerisms
Fable master Aesop said, “A crust eaten in peace is better than a banquet partaken in anxiety.” Sounds pretty deep. You can contemplate that idea while practicing mindfulness. Different exercises (of the non-sweating variety) include ideas such as focusing on breathing or observing the world around you. Doing so allows your mind to relax, thus reducing your stress levels. A feast for the mind, if you will.
Join the crowd
If you’re among the 28% of professionals in the U.S. now working from home at least part of the time, you may find yourself feeling a bit isolated. That’s especially true when you skip in-office days to avoid slick commutes on heavy snow days. If you haven’t seen your coworkers for a while, schedule a Zoom meeting to catch up on projects or office news.
Keep in touch with your family and friends, too. A monthly online visit with your extended family is much cheaper than a plane ticket. Plus, you can blame technical difficulties when your brother launches into a political speech. “Sorry, man, my internet went out again. See you next time!”
Happy talk
Negativity is draining — just ask Carl Fredrickson — and news can be just that. While you may want to keep up with what’s happening in the world, it can also take a toll on your mental health. If you find yourself getting discouraged watching or reading about current events, limit your exposure.
Schedule 15 minutes to catch up on the latest business news or major event, then shift to something else. Because really, do you need to know what Elon is up to everyday? If you typically scroll during your entire lunch break or after work, read a book or watch a funny or uplifting clip instead.
Thankful notes
You know those cheesy people who fill their social media with 25 days of gratitude? Well, they’re actually onto something. Creating a gratitude journal can help you focus on positive aspects of your day. Plan to write at least one thing you are grateful for every night. It can be as simple as “I’m grateful Jim didn’t bring his usual tuna sandwich today” or “I loved a beautiful sunset from my kitchen window.”
Several studies suggest the practice can literally change your brain’s chemistry, reducing stress, depression and anxiety — and making you more optimistic overall. And it’s not just a mental benefit.
A grateful mindset, according to UCLA Health, can lower your blood pressure; the Greater Good Science Center found that writing daily thankful messages may decrease cellular inflammation in your body. It can even make you feel more helpful, which is handy when your child needs help with that science project.
Better eats
You probably made a goal to eat healthier this year (and every year) anyway, so why not start now? A healthy diet gives you natural energy and boosts your mood. Eat more fruits and vegetables to curb your goodie cravings. Who knows, you might even learn to like them. Try proven fatigue fighting snacks such as:
- Fruits rich in vitamin C: oranges, grapefruit, lemons
- Dark fruits: blueberries, cherries, plums
- Nuts
- Seeds
- Yogurt
- Vegetables with hummus
- Nut butter and apple slices
Be conscientious with your drinks, too. Limit your intake of caffeine, sugary drinks and alcohol; each can disrupt sleep and cause mood swings.
Change is in the air
Making a few simple changes to your routine can help you avoid getting sucked into the gloom of winter. Focus on the positive: brisk air, family time, good food. Doing so will help you feel and sleep better, and maybe even develop a new skill.
Find more helpful tips, from how to work at home more effectively to how to avoid burnout, on KSL Jobs Resources.
