Bust the Winter Blues

By: Red Hot Mamas

Published: January 22, 2025

From the Editor…Karen Giblin

“In the depth of winter, I finally learned that there was in me an invincible summer.”

-Albert Camus

Dear Red Hot Mamas,

Here we are in winter and sometimes the change of seasons can trigger the winter blues which may occur by the shortening of the day and the decreased exposure to sun during colder months. Less exposure to sunlight may impact your sleep disrupting the circadian rhythm which also can affect your mood.

Of course, all of us have the winter blues some of the time. But unfortunately, women are about three times more likely to be affected than men. It may be closely related to our female hormones, but other times due to family stress, stress of work and other lifestyle factors that put us in a funk.

If you feel sad, lonely, irritable and depressed and this goes on every day and it doesn’t go away, it is important to seek professional help. Despite what everyone says about the blues, your doctor can provide effective coping strategies for the winter blues.

Tricks to bust the winter blues

Get some morning sunlight

Open your curtains and blinds to let sunlight shine through and ideally go outside before 10 am. When at home, turn on your lights and lamps and spend more time in the brightest rooms of your house.

Get moving and exercise regularly

Regular exercise is always beneficial, regardless of the season. But there is no better way to snap out of the blues in the winter because exercise raises endorphin levels and allows our minds to clear. Exercise is also helpful to relieve anxiety, depression and it helps you to get a better night’s sleep. And exercising isn’t just for your physical body to get back into shape, but it is also good for your mind. The optimal time to exercise is in the morning and not in the evening because exercising too close to bedtime will keep you awake.

Boost your mood with food

Consider the food you eat to boost your mood. Good food choices are whole fruits and vegetables, whole grain breads and cereals. And be sure not to skip meals. Including protein with breakfast, lunch, and dinner will help to enhance your mood and prevent sugar and carb cravings later in the day. And include foods which are high in vitamin D such as fatty fish, fish oil, and vitamin D fortified foods like milk, orange juice and other food sources which also may help to balance your mood.

Keep up your sleep routine but don’t sleep too much

• Go to bed and wake up at the same time every day.
• Follow a simple bedtime routine, take a warm bath, turn down the lights, read a good book, drink a cup of herbal tea.
• Sleep in a cool, dark room.
• Don’t use electronics in your bedroom.
• Don’t unintentionally oversleep, which is sometimes very easy to do in the winter. However, it is important to rise and shine and get plenty of morning sun which is therapeutic if you are experiencing the winter blues.
• Take a news break which might help to reduce stress and schedule only one hour for news early in the day.
• Write it down. Don’t wallow in your emotions. Take a proactive approach by capturing on paper what seems to be bothering you and formulate a plan by making a list of solutions and incorporating all the positive qualities in your life. This will help you not to wake up in the middle of the night with worrying thoughts and feeling of hopelessness.
• Call on your support system. Keep your family, friends, co-workers on speed dial. Having people to lean on is important and it’s important to support one another. Regular phone calls, e-mails and texts, as well as visits with one another will lift your spirits. Socialization is important for your mental health.

In closing, I hope some of these tips will help to brighten your mood, prepare you better for the challenges of the winter and help you with busting the winter blues.

Good Health to You All,

 

Karen Giblin