WHO ELSE IS GETTING TIRED OF THE COLD?
It’s no surprise the crummy weather is taking a toll on your emotional well-being. Hardly any sunshine, cold temperatures, and a constant dreary overcast are the perfect ingredients for a depressive, melancholy mental state. Despite the groundhog’s recent prediction, us Michiganders know the truth: we have at least another 2.5 months left of winter weather. How do we make the most of these upcoming months? How can we start living our best lives, despite the dreadful weather? Here is a list 5 tips to fight the winter blues.
1. GO OUTSIDE
I know it’s definitely not 80 degrees and sunny outside. No, it’s probably about 20 degrees with a bitter cold wind, but it can still have a very powerful effect on our mental health! According to a research study done at the Harvard Medical School, time spent in a natural setting, such as in the woods or even walking in a downtown area, can significantly reduce stress, anxiety, and depression. This growing scientific field called Ecotherapy suggests spending 20 to 30 minutes, three days a week outside in a natural setting can provide the ultimate therapeutic benefits. Make the task extra enjoyable by taking your dog for a walk or asking a friend to join you. When Michigan’s cold season lasts nearly 6 months out of the year, we have to find ways to make the most of it.
2. JOURNAL
Buy a notebook that inspires you, grab a smooth-writing pen, and get to work. Journaling has a ton of benefits for those who struggle with depression, especially during the winter. By writing things down, it allows us to feel more in control of our thoughts. It also makes us feel like our worries and concerns are more manageable once we see them on paper. If you’re not sure what to write about, then start a gratitude journal or an affirmation journal! Both are great tools to help focus more positively, as depression tends to focus on negative feelings.
3. BE SOCIAL
We all know how tempting it can be to cozy up in front of the fireplace and binge watch any show on Netflix during the cold winter months. However, this is not helping fight off the winter blues! Force yourself to engage in social interaction. Plan a girls’ night out or invite friends over for a dinner party! We are less likely to cancel plans when we’ve made them ahead of time, and we are more likely to feel motivated enough to clean up our homes if we’re having guests over. The theory is that being around others will focus our attention away from self-awareness, which is useful when struggling with the winter blues. Also, being around friends can encourage laughing, which according to a study from the University of Montreal, can improve your mood and increase your brain’s serotonin level.
4. EXERCISE
It certainly can be difficult finding the motivation to go to the gym or workout when it’s below zero degrees outside; but, what if I told you there was evidence that proved physical activity actually can improve your mood? Princeton University states exercise, especially aerobic exercise, significantly increases your brain’s serotonin levels and actually stays elevated for hours after your workout. Serotonin is a chemical mainly found in the brain that is sometimes referred to as the “happy chemical” because it contributes to your well-being and general happiness. In other words, give us all the serotonin possible during the wintertime!
5. PET A DOG
This should be a given! It is becoming more accepted in the therapeutic community that the presence of a dog has so many positive effects on humans, hence my firm belief in Animal Assisted Therapy. Dog owners have known this since the beginning of time but I’m so happy scientists are finally able to put this experience into words! Studies show that dogs instantly reduce stress, anxiety and depression, and ease loneliness. Even just playing with a dog or petting his soft fur has shown to increase a person’s oxytocin and dopamine levels. These are also chemicals found in the brain that encourages “feel-good” hormones and contribute to a person’s overall sense of happiness. Don’t have a dog? No problem! Visit your local animal shelter and love on some of the pups at the shelters. You could also stop by the local pet store or a friend’s house and ask to take their fur-child for a walk around the block.
The above list is a collaboration of tips to help boost mental health, particularly during the winter months. It is important to recognize that mental health treatment is unique to every person and it’s essential to find what works for you. If you feel you are experiencing more than the “winter blues” then check out Psychology Today to find a therapist near you for mental health services. If you are in the Metro Detroit area, please reach out today for a free 15-minute phone consultation.
References
Beetz, Andrea et al. “Psychosocial and psychophysiological effects of human-animal interactions: the possible role of oxytocin.” Frontiers in psychology vol. 3 234. 9 Jul. 2012, doi:10.3389/fpsyg.2012.00234
Grenley, Greer. “How Dogs Can Help With Depression.” NAMI: National Alliance on Mental Illness, 2 Feb. 2018, www.nami.org/Blogs/NAMI-Blog/February-2018/How-Dogs-Can-Help-with-Depression.
Harvard Health Publishing. “Sour Mood Getting You down? Get Back to Nature.” Harvard Health, Harvard Health Publishing, July 2018, www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature.
Robinson, Kara Mayer. “How to Manage Depression by Writing in a Journal.” WebMD, WebMD, 4 Dec. 2017, www.webmd.com/depression/features/writing-your-way-out-of-depression#1.
TodayShow. “SAD? 5 Proven Ways to Deal with Seasonal Affective Disorder.” TODAY.com, 17 Jan. 2018, www.today.com/health/sad-5-proven-ways-deal-seasonal-affective-disorder-t104940.