1) Exercise: Exercise isn't only for maintaining your health and weight, it is also a tremendous stress reliever. The effects of as little as 30 minutes of exercise can last for hours after you have hit the showers. You will have more energy throughout the day and your metabolism will stay elevated. Exercise also releases endorphins, the "feel good" chemicals that will help to improve your mood.
2) Eat Healthy: Your body needs fuel to get through the winter and what you eat and drink has a great effect on how you feel. Avoid processed foods (like white bread, sugar, white rice and fast food.) They are not only devoid of nutrients, but they also rob your body of energy which can effect your mood, making you feel sluggish and depressed. Try to incorporate more complex carbohydrates (whole wheat bread, brown rice, vegetables, fruit) and at least 8 cups of water into your diet. These foods provide your body and mind with nutrients and stabilize your mood and energy level.
3)Get Some Sun: Similar to exercise, sunlight releases neurotransmitters in the brain that affect mood. Try to spend a little bit of time each day outside and keep the shades up inside to let the sunlight come into your home. You can also get special "full spectrum" light bulbs that mimic the sun's affect on your mind.
4) Act On Your Resolutions: A recent CDC study shows that women who practiced healthy behaviours (exercising, not smoking) had less depressed days than those who were less healthy. Although the study was done on women it is likely to have the same effects on men.
5) Avoid Binge Drinking: Staying in with a glass of wine or some other cocktail may seem like a good idea during the cold winter and many people turn to it when they are feeling down. But alcohol is a depressant and can make your mood worse in the end. Avoiding alcohol when you are sad is always a good idea. Moderate drinking is fine for most, but binge drinking (5 or more drinks in one sitting) is never a good idea. The effects the next day will leave you feeling sick, depressed and tired. No one is happy with a hangover.
6) Treat Yourself: Having something to look forward to can keep your spirits up! Winter may seem endless, but if you plan something exciting your mood will improve in anticipation of the actual event. Plan a short trip, a day at the spa or maybe a visit with friends.
7) Relax: We all lead very busy lives these days. Make sure you take some time out each day to do nothing. Curl up with a good book or maybe meditate with yoga. Yoga has been shown to alleviate stress and give you a calming energy that can help keep depression away.
8) Embrace The Season: Instead of avoiding the cold winter, take advantage of all the fun activities only available during the season. Go ice skating, skiing or maybe even sledding. Staying active will keep your energy level up and seeing winter in a positive light will keep your spirits high.
9) Get Social Support: Never underestimate the power of friends and family to brighten your day. Keep a mental list of those people you wouldn't be afraid to talk to when you need that extra pick me up. They care about you and something as simple as a email, phone call or quick visit can do wonders for your emotional well being.
10) Catch some Zzzz's: Proper sleeping habits are crucial for your body. Aim to get between 7 and 8 hours a sleep a night and try to maintain a consistent bed time and wake up time. Don't oversleep as it can actually make you feel more tired. Remember to take a quick nap (10-30 min) during the day to help re-energize yourself.
Winter like all of the other seasons is a unique and wonderful time of the year so enjoy it. Stay healthy, stay happy and stay positive!
