Mental Health Minute

Seasonal Depression is Real

If you’re struggling this winter, you are NOT at fault. There are hormonal shifts that are happening in concert with the seasons that impact all of us. In the winter, melatonin is increasing and serotonin is decreasing. Many of us experience a lag in our mood that can range from mild to clinical.

Here’s some things to try to overcome Winter Blues:

• Go easy on the comfort foods

  We often crave sugars, alcohol & carbs.  These may offer instant comfort but ultimately drag you down. Mind your gut health. Think of your food as medicine to boost your immunity & your mood.  Do your research.

• Savor all your senses this season

  Look for comfort textures, comfort scents, comfort sounds, comfort feels.

• Increase endorphins & dopamine while reducing stress

  through laughter, exercise, cold exposure, sex, chocolate, saunas…

• Bathe yourself in sunlight,

  especially in the morning.  Even on overcast days.  Sunlight supports serotonin production & regulates melatonin and circadian rhythms. Aim for 10 minutes, two times a day.

• Sleep more

  And keep a consistent sleep schedule

• Consider supplements

  See your doctor. Have your vitamin D levels checked and talk about recommended supplements for the winter.  Many people can benefit from increased supplements like Omega-3s, vitamin D, vitamin B12, Magnesium, Zinc, & vitamin C.

• Don’t hibernate

  Get outside.  Connect with friends

• Practice Mindfulness & Meditation