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A recipe to combat the Winter Blues

Updated: Jan 8


When I was younger, I lived in the Pacific Northwest (PNW for those in the know), Olympia, Washington to be exact. Thank goodness I had observant friends. I would find that during the winter, which are grey and dim there, my energy would wane. I would get depressed and not notice until my energy came back in the spring. Once March came around, and with it longer hours of light and less rain, I would perk up and my energy would spike. I'd marvel at the beauty outside and my mood brightened. One year, after this cycle repeated, a friend commented, "well, yeah, this happens to you every year!" I was surprised, to say the least. Thank goodness I had observant friends.


I thought about it and began to realize she was right. Once I'd moved to the PNW, I would experience Seasonal Affective Disorder (appropriately abbreviated SAD) from about November to March every year. I thought this would change when I moved back to New England in 2010. I was wrong. Even though it was bright outside through the winter, I did not have a winter hobby that brought me outside for light exposure. I still don't. Instead, I have learned to stave off SAD with a few simple things, with some include links. See below!


  • Use a therapy Light. Any lamp rated 10,000 Lux (the measurement of light) will work. These lamps were developed for astronauts, who became depressed after long periods in space. They are inexpensive and noninvasive. Use the lamp about 12 - 18 inches away from your eyes for 10 - 15 minutes. Do not stare into the light! It is enough that your eyes are exposed. I encourage folks that are prone to the winter blues to start in September (I use mine year round). Play on your phone, eat your breakfast, or do your make-up. Whatever works! Here is one on Amazon: https://amzn.to/4pfctyq


  • Exercise. Anything will do, just move your body. Could be a walk outside, weights, or anything you enjoy. I know it's cliche, but it's true. My favorites include using a walking pad (https://amzn.to/3Y8fWUu) and a vibration plate (https://amzn.to/3YciDo4). I even like to do some light weights while on the plate.


  • Practice yoga and meditation: I know, I know. I'm a yoga teacher. Of course I'm recommending this. But yoga and meditation work! They reduce stress and allow you to drop into your body. Folks know I can be a snob about my mat, so here is the best one ever: https://amzn.to/4q5myiw. If that's too much of an investment, they have others. I used this one for years: https://amzn.to/4qkVWtK. If you can, grab a bolster (https://amzn.to/4pXeHUq) and some blocks (https://amzn.to/3L7PkQz). You might even want a meditation cushion (https://amzn.to/4pU458L). I prefer the cashew shape for comfort.


  • Add some joy with face-to-face time. Often people like to watch a lot of cozy movies or shows in the winter. This can be a great outlet and it can also lead to feeling separated or lonely. The key is eye contact for bonding. Deliberately add time together, face to face, whether it be with friends, child, or a partner. Add a board game for some extra joy. Some of my favorites:


  • Be grateful. Research tells us that simply naming what we're grateful for can brighten our mood. I particularly like to do this about winter, since it is not my favorite. A Gratitude Journal can be a great way to focus https://amzn.to/44IlZmk


  • Recreate what you love. This is a silly one and I swear I do it. I love the summer, specifically the beach. I love the warmth, the sounds, and smells that go along with it. So sometimes, when I'm particularly missing summer, I will snuggle up on a heated blanket (https://amzn.to/4sffZLM), use some coconut lotion (https://amzn.to/3MLq7Mm), and listen to the ocean. What is it you love?


Includes affiliate links. Good luck!



 
 
 

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