We live in the great white north that is Wisconsin, where the sun doesn’t shine between October and April and the air is sometimes cold enough to cause frostbite in under 10 minutes. It’s perfectly reasonable that, in our neck of the woods, a lot of people are feeling pretty down in the winter. We call it the winter blues — that feeling when you’re depressed and cranky and dreaming of Hawaiian vacations.
What Causes the Winter Blues?
The medical term for getting depressed in the winter is Seasonal Affective Disorder, or SAD — yep, someone had fun naming that. Even if you haven’t been diagnosed with Seasonal Affective Disorder, it’s pretty common to feel a more minor, more manageable version, which we call “winter blues.”
Circadian Rhythm
You have an internal clock in your brain. That’s why you wake up when your alarm would have gone off, even on the weekend. It’s also why you usually get sleepy at the same time every night. Scientists call this cycle of wake and sleep your “circadian rhythm” (pronounced “ser-kay-dee-an”). When the sun starts going down at 4:00pm instead of 9:00pm, your circadian rhythm can get messed up. It can cause you to not sleep as well — or to sleep too much — which can mess with your mood.
Brain Chemistry
The “happy chemicals” in your brain are managed by a lot of things — what you eat, screen time, and sunshine are just a few. When the sun shines less, your happy brain chemicals can decrease, which can cause your mood to take a turn for the worse.
*According to Mayo Clinic, you can also have summer SAD, which looks a little different than it does in winter.
How to Beat the Winter Blues
If you’re concerned you may have SAD, be sure to mention it to your doctor. They will be able to give you personalized advice on how to improve your mental health. If you’re just feeling a little down and want to boost your mood, here are some sure-fire ways to pep up your brain chemistry and get you back on track!
1. Get Some Fresh Air
We spend most of winter indoors, and for good reason! It’s literally freezing out there! Staying inside with lots of other humans may keep us warm, but it’s also a breeding ground for bugs. There’s nothing worse than that winter cold when you’re already sick of winter.
In Scandanavian countries, babies take their naps outside, even in sub-zero temperatures! Why? Getting fresh air helps them sleep longer and stay healthier. So bundle up appropriately and take a trip out of your front door. Even if you’re only out there for a few minutes, that fresh air will do you good!
2. Sweat It Out
Okay, this is an obvious one, but exercise releases those “happy chemicals” that help keep your mood balanced. Find something you like to do. Maybe it’s going for walks outside bundled up to your eyeballs. Maybe it’s going to a Bikram yoga (hot yoga) class so you can feel warm for an hour. Whatever works for you, find a way to get active a few times a week and commit to it.
3. Drink Water
You’re made up of mostly water. Just about everything your body does to keep you alive requires water. However you drink it — tea, coffee, water — get at least 8 glasses of water a day. Try to avoid sugary drinks like soda and juice for the bulk of it. If you can’t stand the taste of water, try out some sugar-free water additives or squeeze in some lemon juice to add flavor.
4. Don’t Diet
Unless your doctor has told you that you need to lose weight, this is the wrong time to get swimsuit-ready. One of the ways you get that perfect balance of happy brain chemicals is by eating. Low blood sugar usually means a worse mood, and cutting calories leaves you with a lot of time with low blood sugar.
5. Do Eat Veggies
That doesn’t mean you shouldn’t eat healthy! There’s a big difference between not cutting calories and eating an entire pint of ice cream every night. Be smart about your food. Eat when you’re hungry, but stop when you’re full. Eat balanced meals with protein and vegetables. Don’t snack if you’re not hungry, but have healthy snacks on hand so you’re not tempted to reach for the potato chips.
6. Use the Right Essential Oils
While there’s not a ton of research on the benefits of essential oils, one area where there is some great research is in mood management! There are a million studies like this one, which found that orange and lavender oils can improve your emotional state. Aromatherapy can be incredibly effective for balancing your mood, improving wellness, and getting you in the right mindset for whatever you need to be doing right now.
Check out this resource for more examples of what essential oils to use to boost your winter wellness!
7. Light It Up
If the lack of sunshine is the problem, make your own! Getting a full spectrum “happy light” for your home or office is proven to improve your mood and energy. The other thing you can do is make sure you’re turning OFF your lights at the same time every night.
Some of us at Simply Earth have also been loving wake-up light alarm clocks! They turn on a light slowly to wake you up in the morning and turn off slowly at night to put you to sleep. Our circadian rhythms have never been healthier!
8. Treat Yourself
A little self-love goes a long way. When winter is just too cold, try an aromatherapy bath to relax your stiff joints and boost your mood, like this Rose Hydrosol Bath. Use a luxurious sugar scrub like one of these:
We’re also loving clay face masks right now. Whatever you choose to use to treat yourself, do something to remind yourself that you deserve a little love and luxury!
Rose and Clay Face Mask
9. Ditch the Screens
When you’re stuck inside for months on end, it can be tough to think of things to do other than watching TV and scrolling through social media. Studies show that screen time, especially in children and young people, can cause sleep problems, depression symptoms, and even increase your risk for obesity.
When you’re bored and can’t think of anything to do, try one of these instead of screen time:
- Cook a delicious, healthy meal — Feel free to use Pinterest to find a recipe, but don’t get sucked in!
- Invite friends or family over for games — All you need is 3 friends and a deck of cards, and the possibilities are endless.
- Learn a new skill — Want to learn how to paint? Try piano? Learn photography? Take a class or just jump right in!
- Go on a date — with a friend, with your boo, with your child… Pick a fun activity and go after it! Whether it’s an exercise class or just grocery shopping, a little face time with people you love is sure to improve your mood.
- Read a book — Books don’t have the same negative effects as screens. Just the opposite! Reading is good for your brain! So pick up something new and interesting — not an audiobook — and start reading.
10. Make Your Home More Inviting
I don’t know about you, but I feel much happier wrapped in a blanket burrito with a cup of something hot, a puppy to cuddle, and no big messes in sight. Atmosphere can really affect your mood, so make sure your home is a place you want to be in! Here are a few things you can do to make your home feel more inviting:
- Tidy up
- Keep throw blankets and pillows in your main living spaces
- Own a kettle (no more microwaved water!)
- Stock up on warm, non-caffeinated beverages like tea
- Light some candles
- Put up pictures or paintings that make you happy
- Play music
11. Give Mindfulness Meditation a Try
Did you know that any amount of meditation can have benefits for your mental health? According to this study, mindfulness meditation reduces depression, anxiety, and stress levels. Check out our blog post about the 6 great benefits of mediation. Also, you can find lots of mindfulness training exercises with a quick Google search!
12. Talk to Someone
You might be surprised how many of your friends and family experience the winter blues! Not only can talking to people about your mood be beneficial to you, it can also be beneficial to them! Let your people know which of these 12 things you’re trying to help beat winter blues. If these 12 things aren’t helping, you feel too depressed to try them, or you can’t find any energy to try them, talk to your doctor. They may recommend talking to a professional who can help you work through your winter blues and find a solution that works for you.
References
Lee, H. (2013, February 22). The babies who nap in sub-zero temperatures. Retrieved from https://www.bbc.com/news/magazine-21537988
Lehrner, J., Marwinski, G., Lehr, S., Johren, P., & Deecke, L. (2005, August 10). Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S0031938405002660
Schreiner, I., & Malcolm, J. P. (2012, February 22). The Benefits of Mindfulness Meditation: Changes in Emotional States of Depression, Anxiety, and Stress: Behaviour Change. Retrieved from https://www.cambridge.org/core/journals/behaviour-change/article/benefits-of-mindfulness-meditation-changes-in-emotional-states-of-depression-anxiety-and-stress/16CEFE3661C9173067A32827CE8F6010
Seasonal affective disorder (SAD). (2017, October 25). Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Stiglic, N., & Viner, R. M. (2019, January 1). Effects of screentime on the health and well-being of children and adolescents: a systematic review of reviews. Retrieved from https://bmjopen.bmj.com/content/9/1/e023191?utm_content=consumer&utm_medium=cpc&utm_source=trendmd&utm_campaign=bmjo&utm_term=usage-042019 https://www.cambridge.org/core/journals/cns-spectrums/article/light-therapy-for-seasonal-and-nonseasonal-depression-efficacy-protocol-safety-and-side-effects/4B8A682E41D528C82D38BE420B00D306
What are you going to try first?
What’s your favorite way to battle the winter blues? Let us know in the comments or by connect with us on social media @fromsimplyearth to tell us what’s working for you!!
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