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<a href=”https://www.bestcounselingdegrees.net/winter-woes/”><img src=”https://www.bestcounselingdegrees.net/wp-content/uploads/2014/02/winterwoes.png” alt=”Winter Woes” width=”500″ border=”0″ /></a><br />Source: <a href=”https://www.bestcounselingdegrees.net/”>BestCounselingDegrees.net</a>

Melt Away Your Winter Woes

It’s normal to feel more sluggish and down in the winter

● It’s body chemistry

○ Wintertime can affect levels of Vitamin D and melatonin

○ You may feel slower in the winter because of the extra energy your body is using to stay warm

Seasonal affective disorder (SAD)

● A type of depression that hits people around the same time every year

○ It usually starts in the fall and lasts into winter

○ It’s treated with light therapy, psychotherapy and medication

● 20% of Americans suffer from seasonal mood changes

● SAD is more common in women and those who have depression or a family history of depression

● Symptoms include depressions, feelings of hopelessness, feelings of heaviness in your limbs, weight gain and loss of interest in things you once enjoyed

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How do you fight off wintertime weariness?

Workout

● Cold weather and snow can make working out hard, but exercise releases feel-good chemicals in your brain, endorphins, that will help to lift your mood

● If it seems too hard to work out, set yourself goals and reward yourself for meeting them

○ Buy yourself a new sweater if you run a mile every day in a week

● In the wintertime, you can shift your exercise indoors

○ Try taking a class at a local gym

■ Dance, kickboxing, yoga

Watch what you eat

● Avoid foods that are fatty or sugary

○ These foods can have a high impact on you blood sugar level and leave you feeling cranky

● Look for foods with omega-3 fatty acids, good carbs (whole grains and veggies), protein and B vitamins

○ Oatmeal for breakfast is a good choice because it contains fiber-rich whole grains that increase serotonin – another feel-good chemical in the brain

○ Look for salmon, a food high in omega-3

○ Foods such as fortified tofu, cheese and shellfish are rich in B Vitamins, which help fight depression

Embrace winter

● Winter has a lot to offer that you can choose to enjoy

○ Hot chocolate

○ Warm sweaters

○ Department store sales

○ You don’t have to shave your legs (females) or beard (males)

Don’t hibernate

● Because humans are social creatures, getting together and socializing automatically boosts our moods

● The more you let yourself stay home alone, the more you will wallow

○ Make weekend plans with friends

○ Go out to dinner once a week

● If you stay in all winter, then by the time spring comes all of your friends will have moved on without you

Plan your summer vacation

● Even if you can’t take a trip in the winter, planning a warm-weather trip will give you something to look forward to

○ Planning a vacation months in advance will also give you plenty of time to save money, relieving some stress

Soak up the sun

● The body produces Vitamin D when exposed to UVB light from the sun

● During winter, we aren’t outside very much and the sun’s rays aren’t strong enough to give us all the light we need

● If you’re feeling very sluggish, you may be experiencing a Vitamin D deficiency

○ Light also suppresses the production of melatonin, the sleep hormone

■ Less light exposure means more melatonin, making you sleepier throughout the day

○ Consider investing in a light box to get more UVB exposure

● Reduced sunlight can also mess with your body’s circadian rhythms – the internal clock – confusing it so it doesn’t know when it should be awake or asleep

● Tip: Try opening your windows as soon as you wake up to soak up sunlight at one of the best times of day

Sources:

http://www.health.com/health/gallery/0,,20447948_2,00.html

http://www.refinery29.com/2013/12/58595/seasonal-affective-disorder-treatment

http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/con-20021047

https://www.thenorthwindonline.com/beating-winter-blues-methods-for-staying-happy-during-the-cold-months/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686645/