Self-Care For The Winter Blues

During the colder days and shorter daylight hours of winter, it’s not unusual to experience symptoms of the “winter blues.” These can include a lack of energy or motivation, moodiness, cravings for comfort foods, a desire to sleep more and a temptation to hibernate at home.

Although most of us can relate to these feelings to one degree or another, the blues do not have to be an inevitable part of the season, according to Matthew Moore, M.D., a family medicine doctor with Henry Ford Health.

“People often confuse the winter blues with Seasonal Affective Disorder (SAD), which is a form of major depression and should be treated with the help of a medical professional,” Dr. Moore says. “But, for the winter blues, there are definitely ways you can lift your mood and your energy level.”

Below are some tips to help you face the winter with less dread and more enjoyment.

Make plans with friends and family members. Give yourself something fun to look forward to.

Go outside. Even if the weather is cold, a short walk in fresh air can change your outlook. (Bundle up appropriately and follow weather advisories.)

Sit by a window. Exposure to natural light helps boost your mood.

Get moving. Whether you’re working out inside or outside, when the weather permits, the psychological and physical effects of exercise have been shown to improve mood and reduce anxiety.

Keep warm and cozy. Being cold and uncomfortable can bring on the blues. Try to relish the nice parts of winter, like a cup of hot tea, a cozy blanket, a snuggle with a beloved pet, and so on.

Avoid self-medicating with drugs or alcohol. Temporarily masking your feelings can be harmful to you in the long run.

Stay connected. Surround yourself with positive, supportive people.

Eat your fruits and veggies. The nutrients will give your body the energy it needs, and some foods are known to boost mood.

Limit comfort foods. Empty carbs, sugar, salt and fatty foods increase sluggishness and weight gain.

A little self-care can improve your mood in any season. But if nothing you try seems to help, it’s time to see your doctor. Feeling depressed most of the day, nearly every day, is a sign of major depression—along with feeling hopeless or worthless or having frequent thoughts of death or suicide. “These signs should never be ignored,” Dr. Moore says. “Major depression can be effectively treated with psychotherapy, medications or combinations of these. Don’t wait to seek medical advice.”

Note: Did you know the Grosse Pointe Public Library has 6 light therapy lamps available for check out? You could look up healthy recipes or research travel plans while you’re there! The Library, The Helm, The Neighborhood Club, and The Family Center all have great opportunities to connect with people and try new activities!

Dr. Matthew Moore is board certified in Family Medicine, caring for patients of all ages at Henry Ford Family Medicine – Grass Lake. For more health tips, visit www.henryford.com/blog.