How to Beat the Covid and Winter Blues this Season

During winter the winter blues, AKA Seasonal Affective Disorder, or SAD is well-founded medical condition that affects many people, especially in Alaska with our dark winters. This year this can be amplified with the pandemic already making many feel anxious, stressed and depressed. We have had to make a lot of adjustments and changes this year to protect the safety and health of ourselves, our families and our neighbors. These changes have caused disturbance to our regularly enjoyed traditions and events each year. The combination of COVID and SAD can leave us feeling anxious and hopeless. What can we do to protect ourselves and find joy this holiday season?

Light therapy –

One of the main contributors to SAD is increased darkness and decreased daylight hours. Darkness severely impacts mood and mental health, especially if your work hours are the same as the daylight hours and you find yourself without access to sunlight.  Sitting next to a bright light that mimics the sun can help to alleviate seasonal depression. Exposure to bright light can be almost as effective as antidepressant therapy.

Exercise –

We have been told our entire lives about the importance of movement and exercise for our physical and mental well-being. This important activity is a super important component in combating SAD and anxiety from COVID.  Even a brisk morning walk outside in the morning can reduce the symptoms, even more so than light therapy.

If you have access to weights at home, weightlifting is an effective tool in reducing the winter blues and depression symptoms. Without access to gyms and fitness centers we may have limited access to weights or exercise classes/machines. Walking outside, or utilizing online fitness videos, or live-streamed classes are a great way to keep your physical activity up. You can also use household items, or pantry items as substitutes for weights, maybe skip using the dog or the baby this time.

If you’re stuck at your desk with schoolwork or homework, you can set a timer and remind yourself to get up and walk around every 20 minutes to hour and get the circulation going. Our physiology and emotions are closely intertwined, and movement can really help keep a smile on your face.

Talk it out –

Even though the pandemic may make socialization more difficult we have found ways to keep in touch with loved ones. Talking to a professional therapist or a loved one is a great way to work through anxiety and depression. Video conferencing and Facetime are great ways to keep connected and improve our mental and emotional health.

Engage in self-care –

Our methods of approach may be different, but the important part is to focus on your emotional, physical, mental, and spiritual well being, which will help to decrease stress. Taking time to live in the moment, use your creativity, meditate, relax and take care of yourself are all ways we can provide ourselves self-love and care. How do you take care of yourself? Warm baths? Painting? Funny videos? Listening to your favorite music? Bake your favorite holiday treats? Cuddle with your pets?

Get Rid of the Winter Blues

However you decide to care for yourself, it will be the best way that works for you. Keeping a structure and a routine while focusing on cultivating gratitude and avoiding self-judgement will help us to find joy during this unusual holiday season. After this crazy year, here’s to hoping that at New Year’s we can all yell JUMANJI!! You can also check out our tips for making your home a happy place. We hope that you have love, joy and hope this holiday season and we look forward to another year of working with you.