January 2024
WINTER BLUES SELF CARE STRATEGIES
Normally I am rambling on about the joys of winter, and that won't be lost in this post, however it's also important to include those that struggle during the cold season. Seasonal depression; lets discuss it. Almost 10 million people in America alone suffer from winter sadness. Women are twice as likely to be affected. It’s easy to understand; it’s dark more than its light, the weather is cold and wet, at times travel can be impossible and dangerous, and being stuck in the house for days at a time can be challenging. Thankfully there are ways we can help ourselves when we feel the winter doldrums approaching. Below is a list of simple, helpful tips to get you through the winter or at least until you can reach out to a professional. I myself am not a psychiatrist, psychologist or counselor so this is not medical advice, they are simply tips I have learned over the years.
BE AWARE OF YOUR SYMPTOMS
The most important thing you can do is be aware of any changes in your mood, behavior, and emotions. Ignoring any problem only makes it worse. Once you know you are falling into depression you have the ability to take steps to make changes.
HYDRATE
When it gets colder out it gets harder to drink water because we aren't as thirsty. Cold weather dehydration is just as dangerous as it is in the summer and in order to keep our bodies healthy, we need to replenish water. If cold water in the winter isn't for you, drink warm water. Add some flavor if you wish and carry a water bottle with you where ever you go.
TELL OTHERS
You do not have to face this alone. Tell your partner, your friends, your co-workers how you are feeling and perhaps signs they could watch for as well. Chances are, they might also have some helpful advice.
AVOID ALCOHOL AND CAFFEINE
Alcohol is already a depressant so avoiding it altogether is a great option if you are already feeling sad, lonesome or housebound. Alcohol also meddles with a persons perception of cold which can be dangerous depending on the situation. Caffeine will further dehydrate your body since it is a diuretic. Rule of thumb - for every caffeinated beverage drink an extra glass of water.
GO OUTSIDE EVEN IF YOU DON'T WANT TO
I know we are talking about winter sadness, so it might seem counterproductive to suggest that you go outside. Even though its cold outside and the air is brisk, the chill can feel fresh and clean. Going outside in cold weather will wake you up quick, heighten your senses and bring you to a whole new level of alertness.
WHILE YOU'RE OUT THERE, TAKE A WALK!
I’m not suggesting a mile long hike, through three feet of wet snow, uphill both ways like our grandparents did. I am simply saying that if you’re going outside, take a quick walk. I don’t have to convince anyone of the benefits of exercise. When we feel sad, we have to make that effort to get our steps in, it's no different in the winter. Get the fresh air in your lungs, the heart pumping and adrenaline surging. Feeling extra fresh - Snow Angels, I don’t care how old you are.
FIND BEAUTY IN THE SEASON
DO THE HOLIDAYS CHEER YOU UP?
If yes, then decorate whenever you want! If it makes you happy, then hang the stocking by the chimney (or in my case on the hutch). If no, then set firm boundaries about your needs and expectations going into the holiday season. You have a voice, do yourself a favor and use it.
FIND SOMETHING BEAUTIFUL
Even those that despise winter cannot deny that there is beauty in a glistening snow-covered yard, a pine tree heavy with white wet flakes, or branches covered in hors frost. If you can’t change it, embrace it, or at least part of it. Take some photos during the freezin season and share them with others.
PLANT SOMETHING INSIDE - PLANTS, FLOWERS, HERBS, ETC.
Bring something green, leafy and lively into your home and place it in your windowsill. Plant a variety of herbs that are normally reserved for summer. In the winter, I plant basil, thyme, and oregano because they grow fast and smell amazing. Tending something that reminds you of the growing season is incredibly beneficial as the winter continues.
REST...BUT NOT TOO MUCH
We are mammals, and we live in the north, so why can’t we just hibernate like the bears? Well, because we have things to do, even in the winter. Having said that sleep is super important especially when it comes to fighting off seasonal sickness such as the common cold, flu, RSV, and COVID. Better sleep is also important for our emotional & mental health. More sleep, less anxiety and worry. Feeling unrested will only add to the symptoms of depression.
GET COMFORTABLE
Find the softest socks, the warmest sweatshirt and fluffiest blanket you have, wrap up, sit down with a cup of cocoa, pick up a book, and relax. Summers are busy with one event after another, winters can be a time to rejuvenate and relax especially if the weather is too brutal to face.
START THE PROJECT YOU NEVER HAVE TIME FOR
You might not feel like it, you might not find the motivation when you're struggling with winter depression, you might not even be interested in starting a new project or should have been done a long time ago project but what if you took the time to break it into smaller, manageable tasks. Outline the project the next time you’re thinking about it, break it down and develop small goals and strategies. On the days you feel up to it, tackle those small goals. Once a small goal is reached, how do you feel? Accomplished? Confident? Ready to attempt another small goal? Before you know it, the project is complete, your focus was elsewhere, and you might be more likely to use this strategy again in the future.
FEED YOUR SOUL SOMETHING WARM
DON'T FORGET THAT IT'S SOUP SEASON
Maybe it’s too cold outside, maybe it’s icy and the roads are closed, maybe there is a blizzard! Remember how we used to have snow days before COVID... A thing of the past due to Zoom and Teams which is super sad in my opinion. I just about sidetracked myself into a whole new blog.
Anyway, stuck inside? Make a pot of your favorite soup or chili, they are so much better on a cold day. I’ll share my personal favorite here:
Sausage Orzo Soup -
Brown & drain 1lb pork sausage - you can also use ground turkey.
Add a box of chicken broth, 3-4 medium carrots, 3-4 cloves chopped garlic, 1 medium chopped onion, 3 stalks chopped celery, 3-4 bay leaves, tablespoon of oregano, & 2 cans of Rotel. If you want some heat, add a jalapeño or two and some red pepper flakes.
Let the soup simmer for 30 minutes or until the carrots are tender.
Add some water if it seems too thick. If you add too much water, be sure to add a chicken Boullion cube or two.
Add 1 cup orzo pasta and simmer for another 20 minutes.
Serve with grated parmesan cheese sprinkled on top.
Note - I don’t measure much, I just wing it. Don’t worry, it’s delicious. Enjoy - This will warm you up on any cold winter day!
ABOVE ALL ELSE
KNOW WHEN TO SEEK HELP
Nothing else is working, you’ve tried getting rest, hydration, healthy food, exercise, calling a friend, calling your mom (ok that made it worse), it’s just not going away. You know what it is because it happens when the season turns cold and all of a sudden motivation is lost, and you don’t want to do the things that you normally enjoy. Maybe your sad all the time and feeling hopeless. It’s now time to call your doctor who will assure you that you are not alone in this. Seasonal depression is real and if it’s not getting any better, it’s so important to seek outside help. Do not wait, chances are you have waited long enough. It’s time we all treat our brains as we would treat any other organ in our body. Brain health is just as important as heart health so call your doctor. You deserve to feel great every single day.
THANK YOU FOR READING - REMEMBER TO TAKE CARE OF YOUSELF ABOVE ALL ELSE!