What to Do When You're Feeling Blue

WHAT TO DO WHEN YOU’RE FEELING BLUE.

Winter is a difficult season for many individuals. The harsh temperatures, darker mornings and overall decrease in sunlight can make it tough for us to keep up with our regular routines. Many of us become lethargic and take comfort in the warmth of our homes wishing we could hibernate until Spring. We slack off on our exercise routines; spend more time in front of the television and less time with friends.

This winter has been especially difficult.  We’ve had snowfall after snowfall, icy roads, and frigid temperatures. It is possible that lack of sun exposure in and of itself can cause the winter blues in some individuals. It is likely however, that many others begin to experience symptoms of depression because of their inactivity, social isolation, and personal scripts, or thoughts, about the dreadfulness of winter.    

How are you responding this winter season? Are you keeping up with your exercise routine? Are you continuing to find time to spend with friends and family? Have you made some adjustments to work from home rather than heading into the office? Is it harder to get up on Sunday and head to your place of worship? Are you repeatedly focusing on the awfulness of winter? Do you find yourself sleeping more than usual?

It’s time to make some changes. According to Punxsutawney Phil we’ve got about 5 more weeks of winter ahead of us. We can bury our heads under our blankets or make the most of this winter season.

The following are some tips that might be helpful:

1.   Exercise.
Whether you’ve slacked off on your exercise routine or you never had one to begin with, now is the time to get moving. Try getting 20-30 minutes of cardiovascular exercise at least three times per week. You might also try yoga to help you focus your mind and exercise at the same time. Having a hard time being committed? Ask a friend to exercise with you.

2.    Maintain a Healthy Diet.

Eat regular meals and focus on cutting out sugary sweets and comfort foods, which can cause a crash in your level of energy. Instead, try eating complex carbohydrates such as baked potatoes, whole-wheat pasta, and oatmeal; be sure to include a variety of fruits and vegetables in your diet.

3.    Schedule Fun Activities.
Mark down days on the calendar so you have something to look forward to and a plan to be active. Take advantage of fun winter activities and plan to go sledding, tubing, skiing, or ice-skating. Grab hot chocolate by a warm fire, go bowling, or enjoy a nice dinner out. Yes, it’s cold outside but that’s no reason to keep from spending quality time with your friends and family.

4.    Get to Bed and Wake up at Regular Times.

Maintaining a regular sleep schedule not only ensures that we have energy to stay active but it also plays an important role in regulating our mood. Go to bed and wake up at regularly scheduled times. Plan something for your morning that will encourage you to hop out of bed (yummy breakfast, cup of coffee, time to read, or get right into the shower). Before you do anything though, open up your curtains and let the sun come shining through.

5.    Focus on the Positive
It’s time to adjust that script you’ve got playing through your mind, you know, the one that focuses on how awful the cold is and how unbearably long winter is beginning to feel. On your drive to and from work take time to think about all the things for which you are thankful. Perhaps you’ll even find that you’re thankful for winter!

Some of these recommendations and other helpful tips can be found here.

When is it time to seek help? Making some simple adjustments in your daily routine is sometimes enough to stave off symptoms of depression; however, it is not always that easy. There is a difference between experiencing some mild winter blues and severe depression. Here are some questions to consider when contemplating the seriousness of your “winter blues”:

-       Are you having significant difficulty falling asleep or staying asleep at night? Are you suddenly sleeping much more than usual?

-       Have you noticed a significant increase or decrease in weight?

-       Are you losing interest in things that once made you excited?

-       Do you find yourself experiencing thoughts of worthlessness?

-       Are you beginning to avoid social interactions?

-       Are you experiencing difficulty concentrating?

-       Do you find yourself lacking the energy to make it through your day?

-       Are you missing work, assignments, or social commitments because of your depressed mood?

If you can answer “yes” to any of these questions and are experiencing a depressed mood it is possible that you may need to seek professional help in addition to making some of the above lifestyle changes. Be sure to follow up with a medical or mental health professional and explain to them the symptoms that you are experiencing. The counselors at Ganey Counseling & Consultation would be happy to hear about your experience, answer any questions you might have, and assist you in makings changes that can bring relief from your depressive symptoms. Feel free to check out our website at ganeycounseling.com and call us to set up an appointment.

Just like winter, depression often beckons us to hibernation and seclusion; however, the most helpful response is a proactive one that points us toward getting the help that we need.  Instead of slowing down, let’s get moving!

What action can you implement today?