As the excitement from the holidays and winter break dwindles, it is easy to get caught up in the monotony of winter: the dark mornings and nights, cold weather and seemingly endless workloads. Often, people develop a case of the winter blues. While different and less severe than seasonal affective disorder, otherwise known as seasonal depression, the winter blues can make a person feel emotionally down and subdued; therefore, they can still have deleterious effects on daily life. However, there are some lifestyle changes that can substantially improve one’s mood during the harsh winter months.
One of the biggest downsides of winter is the lack of sunlight. Sunlight triggers the release of serotonin, a neurotransmitter that can boost one’s mood, among other effects. While summer can boast 18 hours of daylight, midwinter can have a measly six-and-a-half hours a day. For students or full-time workers, it is difficult to maximize those six hours when the majority of them are spent working or studying. However, just taking 10 to 15 minutes a day to go outside when it is sunny, like during a lunch break, can release serotonin. If that isn’t possible, light therapy boxes can also supplement the amount of sunlight for the day.
While it might be an instinct to cuddle up and do nothing all day during cold weather, it can be beneficial to exercise for a mood boost. Exercise releases endorphins, which are other neurotransmitters, and serotonin that both improve mood. Because endorphins work quickly to relieve stress and pain, exercise can offer an immediate boost in mood, though it is shorter lived. However, serotonin works more long term and can help stabilize one’s mood; therefore, regular exercise can drastically improve mood quickly and over longer time periods. Exercise does not have to be running 10 miles or intense pilates classes. Simple activities like cooking or taking a pet for a walk can get one moving and improve their state of mind.
Another fun and easy way to release serotonin is to spend time with others. To enhance socialization opportunities, activities such as volunteering, fitness classes or sports leagues are perfect. Regardless of who occupies that time, the emotional connection of spending time with others releases the hormone oxytocin, which causes the brain to release endorphins, dopamine and serotonin. Winter is the best time to take advantage of the cold weather and snuggle up on the couch with friends to watch a movie or participate in outdoor activities like ice skating.
Winter is definitely the time for comfort foods: pasta, chicken pot pie, mac and cheese and more; however, adding in certain foods and reducing processed sugar intake can considerably improve mental and physical health. According to Harvard Health Publishing, the majority of serotonin is produced in the gastrointestinal system, which directly links mental health to the food one consumes and the gut bacteria it affects. Therefore, eating unprocessed foods like vegetables, fruit and seafood and eating foods high in fiber can improve gut health and, consequently, improve mental health. Fermented foods are particularly beneficial for the bacteria in the digestive system as they contain probiotics, so foods like yogurt and sourdough bread are a good addition as well. While it’s completely unrealistic to cut out all processed foods and sugar at once, adding these wholesome foods gradually will have positive, long term effects on happiness.
One can not expect to change their whole lifestyle at once; however, healthy habits can be implemented in small increments. For example, bundle up and take a 15 minute walk in the afternoon, or try to buy more fruits at the grocery store or even find an easy, online workout video. Try to spend more time with friends or join an activity, like a cooking class or a book club. In the end, taking care of oneself is crucial for positive mental health, so these measures have the ability to increase happiness and fend off the winter blues.
