Therapists share the 9 most effective ways to fight winter blues

Don't let the darkest days shoot down. Follow these professionals in professionals.


If you don't feel the holiday spirit this year, you are barely alone. While the coldest months come with a lot to celebrate, many of us always feel depressed during this period. The darkest days can have a negative effect on your Mental Health , leading you to feel more sad and darker in winter than you in summer. But there are ways to take control of your mood during changing seasons. Read more to discover the nine most effective ways to fight winter blues, according to the therapists.

In relation: "Solar Winter" is there - how to prevent it from ruining your mood, say the therapists .

1
Try to start a new hobby.

A man watching a video to learn how to knit a yellow scarf to match his yellow hat.
Elizaveta Elesina / Istock

Giving your mind something else on which you concentrate other than the dark and dreary days could be everything you need to spend the winter.

"If you have always wanted to learn to crochet or take Spanish lessons, now is the moment", " KayTee Gillis , Lcsw, approved psychotherapist Work with the choice of therapy, said.

According to Gillis, starting a new hobby or a new skill by registering in a class or watching online videos can have a positive effect on your mental health.

"This will engage your brain in a way that will increase serotonin and other well-being chemicals that will help stimulate mood," she explains.

2
Do not jump on socialization.

Friends arriving at a house for a social gathering. They are greeting each other at the front door.
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Although you can be tempted to spend more time locking yourself inside your room when it is cold, this could be an important factor in your winter blues. This is why taking the time to socialize is so important at the moment, according to Neuropsychologist based in Miami Aldrich Chan , Psyd.

"Social interaction is crucial for mental well-being", notes Chan. "So don't forget to spend time with friends and family, join social groups or clubs and participate in activities that bring you joy."

In relation: 10 things that the happiest people do every morning .

3
Look for sunlight.

hand holding light bulb and sunset in nature, power energy concept
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The sun sets so much earlier during the winter, but it is always necessary to obtain at least a little sun every day, according to Jennifer Kelman , Lcsw, approved therapist Work with just the answer.

"Although you don't get the necessary Vitamin D From the winter sun, the feeling of the sun on your face can give an edifying sensation, "she shares.

In fact, "the lack of sun is a common trigger for the winter blues", explains Chan. So, if you don't get enough from the real sun during this period, you may want to try light therapy.

"This implies an exposure to a lively light that imitates the natural light of the sun and can help regulate your mood," he explains.

4
Take the time to make plans.

Person About to Write in a Calendar
Pra Chid / Shutterstock

Sometimes just having something concrete to wait during the winter "can cheer up", according to Chan.

"Plan a ski holiday, register for a course or a workshop, or make arrangements to spend time with a friend," he suggests.

You can even consider saving and planning a getaway in a warmer place, adds Kelman.

"Any vacation is restorative, but nothing is better than a respite from the cold to be on an island to fight winter blues," she said. "Plan something for January or February, so there is something to hope for when fall is going on and when you come back from the trip, spring is just at the corner of the street."

In relation: Silent walking is the latest trend in well-being that everyone is talking about .

5
Do not forget to keep a routine.

Shot of a young man reaching for his alarm clock after waking up in bed at home
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Do not underestimate how much your regular routine can help you feel more relaxed during the winter.

"When it is dark and dreary outside, it is easy to stay in bed or on the sofa all day," warns Gillis. "But, as difficult be difficult, try to stick to a routine."

This can include things like getting up on time, going to bed on time and following your tasks in the house, according to the psychotherapist.

"This will help your mind stay on the task and help motivation and mood," she said.

6
Make walks throughout the day.

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Physical activity is important for your overall health at any time of the year. But during winter, it can play a huge role in helping you get the sunlight necessary every day and improve your mental health. AE0FCC31AE342FD3A1346EBB1F342FCB

"Make some lively walks throughout the day," advises Kelman. "If you are going to work and go home in the dark, try to go out during your lunch break for a fast walk. Turn your face to the sun and breathe in the crisp air."

In relation: 7 simple things you can do now to change a bad mood .

7
Make sure you always eat well.

A young woman chopping vegetables on her kitchen island.
Olha Povozniuk / Shutterstock

It is natural to feel that everything you want to do is curl up on your sofa and eat comforting foods while waiting for winter. But poor diet at this time of year can help you feel more lowered than you usually do.

"On the other hand, eating a balanced and nutritious diet can have a positive impact on your mood," said Chan. He recommends that people "avoid excessive consumption of sugary and processed foods".

8
Reduce screen time.

A woman is lying down on a bed and using a smart phone at night.
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You may be more tempted to get your phone or turn on the TV when you stay inside and outside the cold. But Gillis said Better life that it is preferable for people to reduce their screen time during the winter, because it has been demonstrated "affect the mood in a negative way, because we look at others to have a good time while we are at the Interior, we feel sad ".

Instead, Gillis recommends reading a book. If you want to watch something, put a show or a film that takes place in summer.

"The simple fact of seeing the sun and the heat can help increase your mood," she shares.

9
Practice mindfulness and relaxation techniques.

Happy mature couple having fun, practicing yoga together at home, laughing grey haired man and woman sitting in lotus pose on floor in living room, breathing, relaxing, healthy lifestyle concept
istock

Mindfulness and relaxation techniques can be useful well-being tools at any time of the year. But they are "particularly effective in managing the symptoms of winter blues", according to Chan.

"Remember to try meditation, deep breathing and yoga," he said. "All this can help reduce stress and improve overall mental health."

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