This post was adapted from information that originally appeared on www.LiveWellNewYork.com
As we head into winter, the days are growing shorter, the weather is getting colder—and many people are bracing for the blues. It’s not uncommon to feel down around the winter holidays, so try the following tips to help lift your mood and fight off seasonal depression.
1. Eat only pretty foods.
Sounds odd, right? But next time you’re at the market, take notice of how the most vibrant, natural foods are also the healthiest. Eating whole foods (fresh or frozen vegetables, fruits, whole grains and lean protein, like beans) will stabilize your blood sugar and energy levels, and restore cells with folate, vitamins and antioxidants.
2. Deactivate the snooze button.
Being active first thing in the morning releases feel-good endorphins that may help you have more energy and feel less depressed throughout the day. At least 30 minutes of yoga, aerobics, circuit training or other cardiovascular activities will get you off to a good start.
3. Get in the spotlight.
Light therapy can be one of the most effective tools in preventing the sluggishness, depression and irritability of seasonal affective disorder. Just 30 minutes of broad-spectrum light exposure during dark and gloomy days can influence chemicals in the brain responsible for increasing mood-boosting levels of vitamin D in the body. If natural light isn’t an option, invest in a light therapy box that you can easily use at your desk or at home.
4. Bring the party to you.
It’s a fact: People with strong social networks are less likely to suffer from depression. Joining a social club, such as a professional networking group, an alumni club or sports league will instantly connect you to people with similar interests. Remember to take it easy on the drinking when possible since alcohol is a depressant.
5. Learn from your pet (or someone else’s).
Sometimes just seeing Fido’s wagging tail or getting a nuzzle from your kitty is enough to lift your spirits. Here are a few lessons our pets can teach us to help ward off the winter blues:
• Build companionship with others.
• Take time to nap and restore yourself.
• Groom yourself for your own sense of well-being.
• Don’t hold grudges.
6. Think happy thoughts.
It’s easier said than done, but the power of positive thinking can be life-changing. Cognitive-behavioral therapy is one way you can replace negative thoughts with positive ones. Once you learn the technique, positive thinking will come naturally.
The Department of Psychiatry and Behavioral Sciences at Mount Sinai Beth Israel and the Department of Psychiatry and Behavioral Health at Mount Sinai St. Luke’s and Mount Sinai Roosevelt offer high-quality, comprehensive programs and services, including cognitive-behavioral therapy, to help individuals improve their overall quality of life.
To find an excellent doctor who is right for you, please call our Physician Referral Service at 866.804.1007.