Do you feel consistently downbeat in the cold months? Want to sleep all the time? Struggle with motivation? Want to feel better fast? If so, here’s a few pick-me-ups to give your mind and body a helping hand.
We’re all in this together
It’s actually acknowledged in research that in winter, we all naturally crave more carbohydrates, caffeine, sugar and don’t exercise as much as normal. They say it’s because of lethargy, drowsiness and low mood.
Sound familiar?
Me too. But you and I are not the minority when it comes to feeling low in the cold months. It’s natural. It’s estimated that 5% of Americans and 3% of Brits suffer from seasonal depression.
As we know, it’s lack of sunlight that causes people to suffer from winter depression, the worst of the worst. Those that go through depression particularly badly during winter are suffering from a late onset of melatonin secretion. That’s the happy hormone malfunctioning.
Even if you don’t suffer from depression, it’s easy to feel low in winter. Bad habits we fall into do nothing to improve our bodily health or our mood.
So, let’s get into how we can stay happy and healthy with some good pick-me-ups. Here are a few gems I love to feel better and beat winter blues.
1. Take enough vitamins
Vitamins lift your mood and help your whole body function better. They’re essential for fighting off winter illnesses that make us feel lousy.
And no, you don’t have to spend loads on supplements. You can if you wish, but there are certain foods that contain essential vitamins naturally.
Vitamin D can be found in fatty fish such as salmon, herring, sardines or mackerel. If you’re not a fish-lover, it’s also in eggs and shiitake mushrooms. It’s vital for beating depression and supporting your immune system, among other essential functions. Make sure you’re not deprived of it.
Omega-3 fatty acids are excellent for dopamine and serotonin boosting. Take them from avocados, olive oil, nuts and seeds.
Iron is abundant in red meat, lentils, leafy greens, eggs, oats and pumpkin seeds. Iron gives our oxygen and red blood cells a boost to help us fight tiredness and infections. It gives us power for the day.
Another really important one is 5-MTHF (short for Methyl-Folate) which helps our genes express and makes sure neurotransmitters like serotonin, dopamine and norepinephrine keep flowing. You can eat it in spinach, cauliflower, asparagus, broccoli, kale and much more.
2. Get some sun where you can
If you’re feeling winter blues, it’s most likely due to lack of sunlight.
The ideal goal during winter is around 2-3 hours of sunlight a week.
Even though sun is pretty hard to come by, spending those hours outside is still valuable in cloudy weather. Sun rays can permeate cloud even though they’re diluted, and the main aim is to get some natural light on your face.
Going outside is always a boost for your mood and clears your mental cobwebs away.
3. Plan your fun
Ok, maybe you’re not a planner. But it’s surprising how much of a lift you get from planning the smallest enjoyment into your day to a major event.
It has to be something you really love doing, not a hobby that feels more like a chore. Maybe don’t choose scrolling through Instagram, though. Something away from screens that fulfils you – it could be just taking a bath. Note it down in your calendar and look forward to it.
For example, reading is not (always) very adrenaline-pumping, but for me there’s nothing better than knowing I have a good book to look forward to this evening.
You could also plan some spice into your routine. Make a special drink for yourself to take to work on Wednesdays, arrange to meet a friend or choose a stretch routine to wind down before bed.
Having something to look forward to is a great mood booster.
4. Eat well
There’s nothing wrong with a treat here and there.
But your body needs good fuel during winter which makes you stronger and healthier overall, unlike a cheese scone. It’s when we eat well that we feel energised.
Good doesn’t have to be boring. Here’s some healthy alternatives to fun treats:
- Hot chocolate with no sugar
- Banana Almond Butter Smoothie – I’ve had something very similar which was incredible (and good for you!)
- Pumpkin pie – this one even shows you where to buy the ingredients
- Avocado brownies – here’s a really easy brownie recipe!
- Peanut butter pie – a pie with good ingredients, that’s also gluten and dairy-free – enjoy!
Healthy and delicious treats are the best pick-me-ups.
5. Settle in front of a good film now and again
Cold, rainy evenings have their perks. Here are some good heart-warming films I love in case you’re searching for one.
Pride and Prejudice. Both the 1995 and the 2005 (with Keira Knightley) versions are excellent. The older version is good if you want a long series to keep coming back to.
Eight Below. This is a touching story about an Antarctic explorer and his team of huskies. Highly recommended as it’s an amazing story, but it does get your heart pumping in places. Don’t worry, it ends well.
Little Women. The latest adaptation is fantastic featuring Emma Watson and Saoirse Ronan. There’s so much humour, character and heartbreak in one film.
Incredibles 2. This sequel is another great family to watch. It’s good for kids but there’s also a lot for adults to relate to.
Jumanji. I recommend both the first and second films for a bit of action and hilarity. These are two of the funniest films I’ve seen.
6. Exercise daily
Just 15-20 minutes a day of HIIT (high-intensity interval training) is an excellent way to stay happy and healthy. Push yourself in one activity for 20 seconds, like running, cycling, press-ups, mountain climbers or something intense. Then rest for 1 minute. Repeat this for 6 cycles. Cue the endorphins.
Maybe you can’t push yourself too hard right now. How about walking? I’ve mentioned about going outside already but it’s even better if we walk. Even a 15-minute walk is invigorating.
Song et al (2018) found that walking through nature decreased the negative moods of depression, tension anxiety and hostility.
That’s not surprising. However, it’s good to remind ourselves just how good walking is for you.
7. Get cosy
Once you come back inside, light the candles, wrap up in a blanket and enjoy a hot drink. Wrapping up is the best things about the cold weather. Agreed?
Enjoying the little things in special ways is how people in Denmark cope with the severe lack of sunlight during winter. They call it hygge. It’s essentially the practice of enjoying a little pick-me-up in everyday life.
It’s whatever feels special to you. When you’re feeling low, is it using a special bath bomb? Playing some calming atmospheric music? Calling a friend? Enjoying your favourite dinner? Reading a good book?
Among other things, I love candles and fires in the living room. It makes a winter evening feel just a bit cosier.
8. Play games
Game nights connect us with others in arguably the most fun way.
These are my recommendations from experience:
- Spyfall. Use your imagination to ask each other questions in a secret location and figure out who the spy is. Straightforward yet addictive.
- Cluedo. This has to be recommended. Long games are fun if you’re in the mood and this classic never gets boring in my opinion.
- Articulate. This one gets your brain going, and fast. Work in pairs to guess the right word on a range of topics in a 30-second timer. If the word is spatula, how would you describe it to your partner?
- Pictionary. It’s even better if you can’t draw well. This game can be played over and over again using an endless number of items. You could even try abstract Pictionary – try concepts, feelings or character traits such as morality or stubbornness.
- Charades. Another classic that never gets old. Really good for letting your hair down.
Do you have any favourites to recommend? Share yours in the comments.
9. Hug
You might be thinking, “Really? Hug someone?”
The benefits of hugging are incredible. The research shows that hugging, sitting close together and holding hands relieves stress, lowers blood pressure and increases oxytocin.
We’re born with this need. Babies need touch to develop properly and put on weight, but we don’t lose the need for physical touch when we’re adults. We naturally seek some form of physical touch, maybe without realising.
Getting a massage has similar benefits. It decreases stress and anxiety, enhances your immune system, decreases pain for those with migraines, improves self-image and much more.
Hugs are an easily forgotten but powerful way to stay upbeat.
10. Sleep properly
Hibernation sounds amazing, doesn’t it? The closest we can get to it is sleeping as long as possible each night in winter.
There are some really important things your body wants you to know about sleep here. To give you a heads up, we need to be in bed by 9pm during the winter months.
“That’s so early!”
It is, but it’s worth it. Your circadian rhythm will thank you for listening to it and you’ll feel ready for the day in the morning.
It’s best to power off your devices an hour before bed, too. Let your senses calm down.
11. Create Art
You don’t have to be Picasso. Anything you create from the smallest drawing to sewing a jumper is relaxing and awakens a unique way to express yourself.
Last year, I just used felt-tip pens to decorate some blank baubles from Hobbycraft and hung them on our Christmas tree. It’s amazing the satisfaction the smallest creation gives you.
Feeling better?
However long winter is (or feels) where you live, it doesn’t have to be a depressing drag. Maybe you’ve tried a few of these pick-me-ups already. If not, see which ones work for you.
Until summer comes again, enjoy!
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