Call it the winter blues, but seasonal affective disorder – being sad – affects more than 15 million people and 3/4 of them are women. It can cause weight gain , a low libido and fatigue. Here are some easy steps to keep your energy up.
- Head Outside
Just 10 minutes a day can help to keep the winter blues, being sad, away.This way you boost your serotonin and dopamine, which cause happiness. Even if there are clouds outside, the light itself will have a positive effect on you.
2. Get more Vitamine B
Important for the health of your nervous system. And it helps to regulate your mood. It gives a natural boost to the nervous system and mood and sleep patterns. Therefore helping to soften the impact of the winter blues. Besides they give a natural energy kick. Additional eat flaxseeds, wholegrain bread, fortified breakfast cereals, eggs and peas. All good sources to keep you happy.
3. Get more Vitamine D
This is a Super Vitamin and usually we get it through sunlight. The UV ray hits our skin and convert into Vitamin D. This is also the reason why during the winter the levels drop. Vitamin D is essential for immunity, brain function, bone health. It can cause the various pains that we feel during the winter months. It can also lift our mood. We all should supplement it during the winter months, to keep our body working optimally. Best following a meal.
4. See the light
Bright light has a positive effect. Get a light box. A strong light signal at dawn and dusk keeps the body clock on track and provide a clear transition between day and night.
5. Talk to someone
Talking to someone is a way to cope with anything that bothers us. Even having someone across you, who just listens and you can hear yourself speak out loud what and how you feel. Knowing the cause of SAD is already the first step to get the solution.
6. Work out
Not the easiest to get started with, but 25 min a day of light exercise, like walking or yoga, can improve your mood, especially combined with light therapy.
7. Get more sleep
Power naps are the best way to fight this. The nap should be between 10 – 20 min long. Best is to take it when you start to feel sleepy or you start losing concentration. Most people start to have a dip of energy during the day at around 3 pm. That would be the ideal time to close your eyes for a short time.
8. Try Tryptophan
This is an amino acid for fighting mood and depression. Our body makes serotonin from tryptophan. You can also find it in a lot of foos products like fish, bananas, dried dates, soya, almonds and peanuts. They are instant mood booster.
Acknowledge and Accept the Feeling of being sad
The first and most crucial step is often to stop fighting the feeling itself. Sadness is a signal, like physical pain. It tells you that something is wrong. Pushing it away or feeling guilty about it usually makes it stronger.
Name It and Validate It
Try saying to yourself, “I am feeling sad right now. It’s okay to feel this way. This is a normal human emotion.” This simple act of acknowledgment can reduce the power of the feeling and create a little space for you to breathe.
Connect Your Body and Mind
When we’re sad, we often disconnect from our physical selves. Reconnecting can have a powerful, grounding effect.
Move Your Body
You don’t need an intense workout. A 10-minute walk around the block, some gentle stretching, or even just standing up and shaking out your limbs can change your physiological state. Movement releases endorphins, which are natural mood lifters.
Engage Your Senses
Focus on your immediate physical experience to pull yourself out of ruminating thoughts.
- Touch: Hold a warm cup of tea, pet an animal, or wrap yourself in a soft blanket.
- Smell: Use a scented candle, essential oil, or step outside after it rains.
- Taste: Eat something mindfully, focusing on the flavor and texture.
Shift Your Internal Environment
Your thoughts can feel like a storm. These techniques can help you find a moment of calm in the center of it.
Practice a Mental Reframe
Challenge negative thought patterns. If you think, “Nothing ever goes right,” try to find one small thing that did go okay, even if it’s just that you got out of bed. This isn’t about false positivity, but about introducing a more balanced perspective.
Consume Uplifting Content
Be intentional about what you watch, read, or listen to. A funny movie, an inspiring podcast, or a favorite upbeat playlist can gently influence your mood. Avoid content that you know will deepen your sadness.
Reach Out and Connect if you feel sad
Sadness often makes us want to isolate, but connection is one of the most powerful antidotes.
Talk to Someone You Trust
You don’t need them to solve your problems. Often, you just need to feel heard and understood. A simple text like, “I’m having a tough day, can I vent for a minute?” can open the door.
Do a Small Act of Kindness
Buying a coffee for the person behind you, sending a compliment to a friend, or volunteering can shift your focus outward. Helping others releases feel-good chemicals in your brain and provides a sense of purpose.
Establish a Simple, Nurturing Routine
When you’re sad, even small tasks can feel monumental. A simple structure can provide a sense of stability and accomplishment.
Focus on Micro-Tasks
Don’t set a goal to “clean the house.” Set a goal to “wash one dish” or “make the bed.” The accomplishment of a tiny task can create a small positive momentum.
Prioritize Basic Self-Care
Be gentle with yourself, but try to maintain the fundamentals. Have you drunk enough water today? Have you eaten something nourishing? Can you take a warm shower? These are victories when you’re feeling down.
Important Note: If your sadness feels heavy, unrelenting, or is interfering with your ability to function for more than two weeks, it is a sign of strength to seek professional help. Therapists and counselors are trained to provide you with effective tools and strategies. You don’t have to navigate this alone.
