
Feature/General
Say Goodbye to Winter Blues
Healthy Ways to Boost Your Spirits
By Carol Sorgen
Jan/Feb 2007
The holidays are over and now all there is to look forward to
is ... winter, with its seemingly endless days of dark, dreary
weather.
Fortunately, there are ways to boost your mood, many of which you
may not have thought of. Here are a few suggestions to help you
beat the winter blues.
Change Your Routine
It's not necessarily the weather itself that brings on the blahs,
but the fact that the weather can keep you indoors, says life
coach Leslie Levine, MS, MBA. Instead of bemoaning cabin fever,
focus on activities that lend themselves to being indoors - journaling,
organizing your office, cleaning out your closets, inviting friends
over for dinner.
If, on the other hand, you tend to favor more indoor
pursuits anyway, change your routine and head outdoors. Break out
of your comfort zone and try something new - biking, perhaps, or
a brisk walk with a friend.
Deep Breathing
We all know how to breathe, but too many of us breathe with short,
shallow breaths. The less oxygen that flows through our body,
the more tense we feel, says Adrian Calabrese, PhD, a holistic
therapist in Poughkeepsie, N.Y., and author of 10
Spiritual Steps to a Magical Life: Meditations and Affirmations
for Personal Growth and Happiness. A daily deep breathing
meditation of just one minute in the morning and one minute in
the evening (of course, more won't hurt you) will remove much
of the clutter in your brain. Deep breathing also calms you down
when you've got that restless, bored "cabin fever" feeling, while
restoring energy to sluggish cells.
Aromatherapy
Different scents can bring about different moods. Lemon grass and
peppermint, for example, lift your spirit, while lavender and
chamomile have a soothing effect. Use scented bath salts, bath
oils, or candles, or apply oils directly to your pulse points.
A diffuser is also a good way to fill your room with your chosen
scent.
Exercise
Low to moderate intensity physical activity - 30 to 90 minutes
every day - induces positive changes in our immune system, says
John Seifert, PhD, associate professor of exercise science at
St. Cloud State University in St. Cloud, Minn. This translates
into fewer sick days from the common cold and other upper respiratory
tract infections. Not only can your physical well being be improved
through activity, but symptoms of depression, tension, and anger
- all of which may be more common during this season - can also
be minimized through daily physical activity.
"Physical activity is a great combatant for depression,"
says outdoor adventure expert Brian Brawdy. "An easy walk through
the park, a weekend hike in a local forest, or simply catching
a sunset now and then, are great ways to keep your body and mind
fresh and healthy. Hibernation is great for bears, not so for humans."
Light Therapy
If your winter blues seriously disrupt your life, you may actually
be suffering from seasonal affective disorder (aptly known as
SAD). The widely accepted treatment for SAD is exposure to bright
light (light therapy or phototherapy).
We usually can't get enough bright sunshine during the winter
to make an adequate difference, especially on rainy days or in
cold climates. Portable desktop light boxes which can sit on your
desk, or in front of a TV or exercise bike, can provide adequate
exposure if used for 30 to 60 minutes each morning.
Massage
Massage can help promote relaxation, reduce stress, and perhaps
even boost your mood, says Susan Lang, co-author with Michael
E. Thase, MD, of Beating the Blues: New Approaches
to Overcoming Dysthymia and Chronic Mild Depression. Massage can help reduce
muscle tension and promote pleasure, says Lang, something that
many people with a low level of depression lack.
Yoga
Yoga, which literally means "union" in Sanskrit, is also a restorative
practice that can help invigorate as well as relax you, says
Thomas Claire, author of Yoga for Men: Postures
for Healthy, Stress Free Living
"Some people experience the winter blahs because the cold
and the dark make them feel less like getting physical exercise,"
says Claire. Doing the physical practices of yoga can be a great
way to get physical exercise at a time when you might feel more
like becoming a couch potato.
Muscle Relaxation
The winter blues consist of both depression and stress, says Dan
Johnston, PhD, assistant professor of psychiatry and behavioral
science for Mercer University School of Medicine in Macon, Ga.
Although we can't live stress free, we can learn to undo what
stress does to us. The following relaxation exercise quickly
reduces muscle tension throughout your body. Practice this simple,
10 minute exercise every day, says Johnston, and winter stress
won't take its toll on you.
Sitting comfortably in a chair, make a fist with your hands.
Hold the tension for 10 seconds and then relax. Do the same thing
with the biceps. Raise both arms and create tension. Hold the pose
for 10 seconds and then relax. Work your way up to your face and
forehead and then down to your chest and belly, and then down to
your legs and to your toes. Create and hold tension in all the
major muscle groups. When you finish, you will have pushed your
muscles into a state of relaxation.
Here are a few other
suggestions to help lift
your mood:
- Bring a new plant into the house to create a spring like atmosphere.
- Look
at the color orange, the color of cheerfulness. No need to repaint
the house; just place an orange on your desk.
- Crank up the music
or whatever makes you feel happy and brings back memories of
good times.
- Stay connected to other people. We tend to be more
isolated in the winter. If you can't get out, rely on phone or
email.
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