Good Lifestyle

As winter approaches , we have now entered the darkest period of the year, known to some under the name of "solar winter". Extending approximately November 6 to February 3 and culminating at the winter solstice on December 21, this is a period marked by the Less hours of daylight in the northern hemisphere, according to USA today . The effects on mental health of solar winter are particularly austere at the moment, thanks to summer time : As we reset clocks, it is common to undergo sudden mood changes, energy levels, etc.

The good news? Therapists say that there are some key means to ensure that you pass through this dark quarter and often depressing emotionally intact calendar. Read more to hear the best advice from mental health experts to keep up high.

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One of the best things you can do to keep your mood during the solar winter is to spend time outside during the brightest hours of the day, even when the weather is poor.

"It helps to mind consciousness and to feel present and anchored in the moment," explains Heidi McBain , LMFT, LPC, PMH-C, a Therapist and online coach .

He can also help your body get vitamin D, he needs to regulate your mood since Vitamin D deficiency can imitate the symptoms of depression. The consumption of fortified foods or taking vitamin D supplements can also help you ensure an adequate contribution.

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When you do not seem to have enough sun to stimulate your mood naturally, light therapy has proven to reduce the symptoms of seasonal emotional disorder (SAD) by resetting your circadian pace and increasing your serotonin levels.

"We think that this type of light can cause a chemical change in the brain that raises your mood and relieves other symptoms of sad , like being tired most of the time and sleeping too much, "said Mayo Clinic.

Their experts recommend speaking with a doctor before starting the therapy of the light box, especially if you have received a diagnosis of bipolar disorder.

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Keeping active during the dark months of solar winter can also prevent your mood from falling. Centers for Disease Control and Prevention (CDC) recommend obtaining at least 150 minutes of moderate intensity exercise Each week - and aim for a certain physical movement every day can help reduce your symptoms of seasonal depression.

"Stay physically active releases endorphins, serotonin and other chemicals improving mood," said Taylor Wilson , a specialist in certified recovery and founder of Active recovery companions . "In addition, exercise helps regulate sleep habits, reduces anxiety and increases self -confidence, which all contribute to a better mood."

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A 2022 study published in the Disorders Journal of Affective Journal Followed 77 people with sad for two years and found that they reported lower consciousness levels during the winter compared to other seasons. This is why many of the therapists we have spoken of suggested to establish a mindfulness At the beginning of solar winter. AE0FCC31AE342FD3A1346EBB1F342FCB

"The practice of relaxation techniques such as deep breathing, meditation or yoga can help reduce stress and improve mood.

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Staying connected to the others during the dark winter months can be another powerful tool to stimulate your mood and avoid a state of prolonged depression during the solar winter.

"Social interaction can have a significant impact on your mood. Even when it is tempting to withdraw, maintain social contacts and engage in social activities can give a significant boost to your mood," explains Niloufar esmaeilpour , MSC, RCC, seven. Lotus and counseling therapy center In Vancouver, Canada.

If you think that your current social network is lacking, Wilson suggests joining a support group or handing a therapist who can provide an ear and an understanding of listening.

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Obtain a Good night of rest - At least seven to nine hours of sleep for most adults - is another important way to take care of your mental health during the solar winter.

"Coherent sleep habits are crucial for emotional well-being. Take a regular sleep schedule and create a suitable sleep environment by minimizing noise, light and distractions. The practice of good sleep hygiene will help Regulate mood and energy levels, "notes Wilson.

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With all the difficult things that happen in this world - and an information cycle 24 hours a day that provides all this at your door - it can be difficult to focus on the positive points of life. Solar winter only adds to the challenge of remaining optimistic and grateful.

However, Write in a gratitude journal Can help you highlight things that always fill your life with joy and wealth, even during difficult moments.

"Holding a gratitude newspaper or simply reflecting every day on the things you are grateful can considerably increase your mood," said Bayu Prihandito , life coach and founder of Life Archite . "Gratitude focuses on what is lacking in what is abundant in our lives, promoting a more positive and more outgoing state of mind."

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Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.