The best way to beat the winter blues is with a combination of light therapy, physical movement, and staying engaged indoors. All three combined can give your body and the brain the boost they need.
According to the American Psychiatric Association, roughly two in five Americans feel worse in the wintertime. Most often feel better when spring comes back around. Indianapolis provides many opportunities to stay entertained in both seasons, such as the Indiana State Museum and the various nature preserves.
Read on to learn how to beat the winter blues and feel better this upcoming season.
Understanding the Winter Blues
The “winter blues” refers to seasonal mood changes that occur when the days grow shorter and colder. While it’s not always full-blown seasonal affective disorder, many people notice symptoms like:
- Increased fatigue
- Difficulty concentrating
- Disrupted sleep
- Low motivation
In Indianapolis, January sunlight averages less than 4 hours per day. These changes in mood can intensify during this time, and recognizing the signs is the first step toward addressing them.
What’s the Worst Month for Seasonal Depression?
For most Indianapolis residents, January tends to be the hardest month. The holiday season has passed, and the excitement of New Year’s resolutions fades. The days remain short and bitterly cold.
February is often close behind. Though it’s a shorter month, it can feel endless when gray skies linger.
These months are when it’s crucial to rely on emotional support for seniors and adopt winter wellness ideas. Add intentional movement into your daily routines and eat nourishing foods. Engage with others in your community and find new hobbies.
The earlier you prepare, the better your chances of minimizing seasonal depression.
How to Beat the Winter Blues
There are several ways to boost your mood during the winter and make the most of the season. These include boosting your sunlight intake, moving your body, and keeping your mind occupied.
Coping With Low Sunlight
Low sunlight is one of the primary triggers for seasonal depression. Without enough natural light, your body produces less serotonin and more melatonin, leaving you sluggish and down.
A few ways to cope in the area’s cloudy winters include:
- Use a light therapy lamp
- Seek out natural light
- Maximize home light
A UV-free light box can mimic daylight and help regulate circadian rhythms and boost mood. Taking a brisk walk outside can give you some light exposure, even if it’s cloudy out.
At home, you can open curtains fully and use bright, warm-toned LED bulbs to boost indoor light.
Movement and Mood
Physical activity is one of the most effective ways to beat the winter blues. Exercise stimulates endorphins, reduces stress, and combats fatigue.
Join a fitness club like the YMCA and local studios that offer yoga or Zumba classes. Walk indoor tracks or make use of your gym’s treadmill. You can even try outdoor winter hikes at Eagle Creek for some fresh air and to boost your mood.
Staying Engaged Indoors
Cabin fever can worsen winter depression if you isolate yourself. The key is to stay engaged with activities that foster connection and creativity.
Try a new hobby like painting, solving puzzles, or knitting. Take advantage of amenities and groups in your senior living community to try new hobbies. Invite friends and family over for game or movie nights.
What Vitamins Are Good for Winter Depression?
Nutrition plays a key role in mental health. Certain vitamins and minerals can help alleviate winter blues symptoms, including:
- Vitamin D
- Vitamin B12
- Omega-3 fatty acids
- Magnesium
Vitamin D, the “sunshine vitamin”, is essential for mood regulation. Low levels of vitamin B12 can contribute to fatigue and mood changes. The other two support brain function and energy production.
Assisted living communities go the extra mile to ensure their residents get the nutrition they need. They often take into account each individual’s specific dietary needs and preferences.
Frequently Asked Questions
Is the Winter Blues the Same as Seasonal Affective Disorder (SAD)?
Not exactly. The winter blues typically refers to milder mood dips during colder months. SAD is a clinical diagnosis with more severe symptoms that may require professional treatment.
While the term “seasonal depression” is used interchangeably between the two, it’s important to know the differences. In many cases, treating SAD means utilizing antidepressants. Seasonal affective disorder may also affect people more severely than the winter blues.
Can Exercise Really Help With Mood?
Exercise is a great way to boost mood and energy levels. Even short bursts of activity release mood-boosting chemicals.
Starting small, like with a 10-minute walk indoors, can gradually improve motivation and energy. Try to participate in your favorite activities for greater motivation. Prioritize exercising during the sunnier hours of the day so you can get extra vitamin D, as well.
How Do I Know if Supplements like Vitamin D Are Right for Me?
A simple blood test from your healthcare provider can determine if you’re vitamin D-deficient. Supplements can help, but it’s best to seek medical guidance first.
Your best option is to try to get as much sun as you can during daylight hours. Even on a cloudy day, your body can get enough sunlight to make vitamin D.
What If I Live Alone and Feel Isolated in the Winter?
There are many ways to stay social during winter, even if you live alone. Schedule calls, join online communities, or look for volunteer opportunities. Even virtual engagement can lessen loneliness and boost mood.
Boost Your Mood This Winter Season
Indianapolis winters are particularly challenging for its residents, but they don’t have to define your emotional well-being. Knowing how to beat the winter blues by focusing on moving your body and getting as much sun as possible can make a world of difference. It’s also important to find ways to stay engaged when the cold keeps you indoors.
Rittenhouse Village At Northside is a senior living community that provides both assisted living and memory care services in Indianapolis. Our residents enjoy amenities ranging from pet-friendly living to themed parties. Contact us to learn more and schedule a tour of our community.
