Do you find yourself feeling tired and out of sorts during the fall and winter months? If you do, you're not alone.
An estimated 10 million Americans are affected by the change in seasons; also know as Seasonal Affective Disorder (SAD) and/or Winter Blues. And, while there isn't a true consensus on why, women are about four times more likely than men to be affected.
A lot of people feel tired, sad, and generally less energetic as the days get shorter and the nights get longer. Effects can range from mild sadness and sleepiness, to major depression. Simple lifestyle changes can make a huge difference in your perceived well-being. Here are five things we've found that can help.
Tip #1 - Move your body
Exercise/movement can balance energy and moods by raising serotonin levels in the bloodstream.
Just 10 minutes per day of physical activity (with at least one of those minutes being high intensity) can have similar benefits to longer workouts at a moderate intensity.
This article on Livestrong.com explains in greater depth, the benefits of several short workouts vs. one longer workout.
Tip #2 - Eat well
Fruits, vegetables, and healthy proteins can help to keep blood sugars (and moods) more stable.
Keep a water bottle handy to stay hydrated – thirst can often be disguised as hunger if we aren’t well hydrated.
Plan and prep meals ahead for the week. Or, consider a meal delivery service to keep healthy meals readily available.
“It is during our darkest moments that we must focus to see the light.” – Aristotle
Tip #3 - Get plenty of rest... but not too much
Too much or too little sleep can cause fatigue and lethargy.
Try to keep regular bed times and wake-up times.
Be mindful of screen time.
Tip #4 - Limit use of alcohol, tobacco and other drugs
It’s easy to misjudge your level of intoxication when you were feeling down to begin with.
Alcohol is a depressant and can interfere with sleep, even when not over-consumed.
These substances can suppress the immune system and increase inflammation in the body.
Tip #5 - Tame your to-do list
Keep your to-do list to no more than three items.
Three is a manageable number
Having a manageable list keeps you focused on what’s most important.
One more thing before we go...
If you or someone you know is having prolonged and persistent feelings of depression, or is talking about self-harm or even suicide... Seek Help
There are times when medical attention may be required and should not be put off. Besides your healthcare provider, resources can be found at the National Alliance on Mental Illness (NAMI - 1-800-950-6264, or text "Helpline" to 62640). And, for emergencies remember that the National Suicide Prevention Hotline is now 9-8-8.
Whether you use all of the tips, or just one, remember to give yourself and others grace. It’s a difficult time of year for a lot of us. Giving and receiving kindness goes a long way toward making you feel good any time of year.
Love and Rad Vibes,
Di and LaDeene
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