How to Fight Winter Depression
When the days get shorter and the temperature drops, it is not uncommon to suffer from winter depression. All you want is to stay home, twist and eat. These tips, however, will help make things more bearable!
1) Make sure the room lights light up half an hour before the alarm.
One of the symptoms of winter depression is the greatest difficulty getting up in the morning, even though you slept a lot. Plug a fluorescent lamp, a timer and turn it on before the alarm stops ringing will help you simulate an artificial dawn.
You can also take advantage of the tips that you find in the article How To Stop Pressing the Alarm Snooze Button
2) Get the sun in the morning, the more you can.
In fact, it is advisable to maximize the number of hours of exposure to sunlight. Wake up early and lift the curtains or go out as soon as you get up.
3) Use artificial light.
Many people invest in a light source that simulates the sun’s rays, emitting from 2,500 to 10,000 lumens (a normal lamp emits 250-500 lumens). These reduce the release of melatonin into the brain. To get the best results, apply one day, early morning, and 30 minutes to two hours at a time. Many people perceive an improvement in about 2 weeks.
4) You can use this lamp to stretch the day:
use it before you light up after the sun sets or a combination of the two. Increasing the length of the two-hour day should be effective.
Therapy lamps are not regulated, so choose one without the recommendation of a physician, look for those that have been tested through clinical trials and have screens to filter the UV rays.
Unfortunately, therapy lamps are not cheap. In some cases, they may be covered by health insurance.
5) Alternatively, you can get full-spectrum lamps in a hardware store.
Just make sure they emit a minimum of 2,500 lumens.
If needed, even use a tanning bed for 5 minutes helps.
6) Do exercise.
Did you know that an outdoor aerobic exercise (even when it is cloudy) has the same therapeutic effects of 2.5 hours of treatment with the lamp? This is because it increases serotonin levels, which tend to remain low when you have winter depression
7) Check out your wishes! When serotonin levels are low,
one of the consequences is wanting high-carbohydrate foods, especially foods with a lot of sugar like junk food and gassed drinks, because they increase serotonin levels.
8) Take a daily multivitamin containing vitamin D-3.
Vitamin D is created by exposing the skin to the rays of the sun and therefore decreases during the winter. Although studies on the effect of vitamin D supplements on winter depression have yielded controversial results, good multivitamin treatment will also help increase energy levels.
9) Do a winter activity.
Carry out an activity that can only be done in winter, it is a good way to wait anxiously winter, rather than hate him. Cross-country skiing, Alpine skiing, snowboarding, snowshoeing, winter hiking and cycling, ice skating, tobogganing, tubing, winter photography, playing/listening to music, nature observation, or astronomy are all good ways to enjoy the winter. He embraces the winter and does not consider him an enemy!
10) Give it a goal. It can be any purpose.
Buy a calendar with fun photos (FREE SNOW). It marks the first day of spring in the calendar and then, for each day ahead, notes a funny thing that you could only do outside in the winter season. Get a goal up to that date, like going to the gym five times a week, improving your physical condition, or tackling something new and challenging.
11) Free from routine.
In winter, where every day seems cloudy and cold, it’s easy to become slaves of an unsustainable routine. Shake, with a bright makeup, with a totally new hairstyle, or contact a friend you missed.
12) Clothes for the cold.
Many people say they hate the winter simply because it’s always cold. If you are among these, check your wardrobe and make sure you are dressed appropriately. Make sure your hands, feet and head are warm. Even underwear can do wonders to warm you up.
13) Make the house cosy.
Paint the walls with warm and lively colours. Change a neutral white kitchen, into a sunny yellow shelter, or transform a banal beige stay in a lush and inviting oasis. Hang a work of art full of colours and fill the environment with whimsical pillows. Some small touches can really help you cope with the boredom of winter.
14) Accept the season.
Winter is not that terrifying and brings so much to it. The joy of the holiday season lasts all winter. Many television programs are held only between the winter solstice and spring equinox. Sports like basketball usually only play between November and March. Sledding, fighting with snowballs, puppets, hot chocolate, blue jeans, and crackling fires are not exactly the same during August’s stressful heat. Keep a positive attitude, and the cold months will fly away.