Beat the Winter Blues

      When cold weather lingers, it is not uncommon for some people to begin feeling low.  Many places, like Boise have been experiencing lower than normal temperatures, making it feel like we are in the thick of winter even before winter solstice officially welcomes the season.  Use the following tips to be proactive in warding off low moods that can lead to depression.  If these tips are not working or you lack the motivation to even try them, consult a mental health or medical professional for help.  

1.  Exercise. Research shows this is as effective as medication in combating depression.  Find something you enjoy like dancing, snow shoeing, mall walking, or hula hooping while you watch TV.  Be creative and fit it in.
2.  Eat well. Too much refined and processed foods can have a negative effect on your mood.  Fill your body with nutrient dense foods like salads and vegetable soups.  Eat whole grains like brown rice and quinoa, and make sure you are eating adequate protein (lean meats, fish, legumes, tofu, etc.).  When you have a sweet tooth, reach for fruits with fiber like apples or pears.
3. Get adequate essential fatty acids. Fish and flax offer this important nutrient that some research has shown to be as effective as prescribed drugs in combating low moods.  
4. Get sun. The shorter/colder days result in less sun exposure which can negatively affect your mood.  Be intentional in spending time outdoors, opening blinds, or sitting by windows.  You can change bulbs in your house to "full spectrum" bulbs to get the same effect on "feel good" neurotransmitters than the real thing.
5. Celebrate.  Be deliberate in scheduling events to look forward to.  A weekend trip, girls/guys night out--even a simple movie night in--can feel special if you plan ahead.  Having something to look forward to can break up the long winter.
6. Avoid binge drinking.  Remember that alcohol is a depressant.  Although one or two glasses can help some relax, more may worsen your mood and lower your energy both short term and the following day.
7. Practice good sleep habits.  Lack of sleep can cause increased cravings and low mood.
8. Laugh.  This stimulates endorphins (neurotransmitters that help us feel good).
9. Drink plenty of water. Even mild dehydration can lower your mood. 
10. Talk and connect with others.  When you are feeling low, talking with someone you trust about how you are feeling can improve your mood.  Try to be around caring, positive people.  Volunteer or get involved in group activities.

If your low mood continues for more than two weeks, you may be experiencing depression.  Talk to a knowledgeable health practitioner about making a plan to combat depression.  

Kristin Wright is a Counselor that works in Boise.  She helps adult and child clients struggling with depression, anxiety, and other issues discover the specific blend of solutions that will optimize individual wellness.