How To Fight The Winter Blues

Shorter days and colder nights in the winter can cause more than just the winter blues for some. It could be more serious. Seasonal Affective Disorder (SAD), also known as winter depression, is estimated to affect 6 percent of Americans a year and is usually accompanied by social withdrawal, irritability, low or extreme appetite and low mood.

Here are some advice to recapture spirit and motivation during the dark winter months:

1. Think Positively
We often have a tendency to focus on all the things we can't get done, and thereby unnecessarily increase our stress level. Try instead to focus on the things you're actually able to accomplish.

2. Give positive feedback
A good working environment, feedback from your boss, and co-workers that actually care about you is even more important during the dark winter months. If you lack the ability to share your energy with the people around you, you may feel like your work produces no results or rewards. 

3. Create a meaningful working environment
In order to find motivation it is important to work independently and be able to be involved in decision making processes. Seek work tasks that you enjoy doing and that ignites your motivation. And, even more important, seek out people you enjoy working with. 

4. Get impulses from your surroundings
Spending to much time at work is not good. Impulses you obtain during your spare time makes you a better co-worker. You get a wider perspective, more energy, self realization, and become a happier person. This will boost your motivation.

5. Smile and laugh
Do things that give you more energy. Dedicate time to activities that make you more alert, awake, and positive. Limit the activities that drain you of energy.

6. Stay outside during the daylight hours
Expose yourself to as much bright light as you can. If it is a sunny day, go outside as much as you can. If it is gray and overcast, use as much light indoors as you can.

7. Keep your rhythm intact
Go to bed and get up at the same time every day - even during weekends.

8. Stay physically active
Begin your physical activity before the blues get you. Physical activity positively influences all aspects of your mental health and is also helpful against winter depression.

9. Bright light therapy
Consider purchasing a fluorescent light source. The special fluorescent light bulbs deliver light to the face without damaging your eyes. Half an hour a day for one to two weeks usually works well. You should also try to keep your home well lit.

10. Stay away from sweets
Increased appetite is common during the winter months. Many people feel a strong urge for sweets but to increase your energy level you should rather increase your intake of fruit and vegetables.

By all means, if you feel yourself sinking and realize you are losing control, don't feel ashamed or try to hide it. You are in good company. Many people feel this way. Seek competent professional help. What you learn for this season is something you can probably do for yourself in all the falls and winters to come.

Sources: Gila Lindsley, Ph.D., A.C.P., Lisa Wade, Author, Jan Haanes Morton, Ph.D., Odd Lingjærde, Ph.D.