“Do mood swings count like an exercise or ride on the rollercoaster?”
Do you find yourself feeling down or irritable during the winter months? Welcome to the club! Seasonal mood swings are common, and they affect many people. But if you don’t want to be grumpier than usual this winter, there are some things that you can do about it. It’s time to get back on track.
If you’re feeling overwhelmed, stressed out, or just generally unhappy with life, it may be because of the winter blues (shorter daylight hours). And while some people might want to hide away in their homes and hibernate for the season, there are many ways that you can fight off seasonal mood swings this winter!
Here are tips for fighting seasonal mood swings that will help get your head on straight and put a smile back on your face.
Typical signals of Seasonal Mood Swing:
- Feeling down or irritable during the winter months
- A decrease in energy or motivation
- Sleeping more than usual
- Changes in appetite, such as cravings for sweet or starchy foods
- Weight gain or loss
- Problems with focus and concentration
- Anxiety or depression symptoms that seem worse than ever before.
15 tips How to fight seasonal mood swings:
1. Get active.
Exercise releases endorphins, which have mood-boosting effects. A moderate amount of exercise is the key to fighting off a seasonal mood swing
2. Start your day with breakfast.
Skipping breakfast can make you feel more tired and irritable later in the day. Make sure to eat a healthy breakfast that will give you energy for the day
3. Stay hydrated!
Feeling dehydrated is one of the most common causes of fatigue and irritability, so make sure to drink lots of water throughout the day.
4. Eat your veggies!
Winter produce tends to be very hearty vegetables like squash, root vegetables, cabbage, cauliflower, and broccoli… which are packed with nutrients.
5. Keep your house well heated to stay cozy all winter long.
It is easy for our bodies to lose heat, which can cause fatigue and irritability because of the change in body temperature.
6. Make time for yourself.
Dedicate some time each day to do something that you enjoy, without stress or obligations. This can be as simple as reading a book, taking a walk, or taking a hot bath.
7. Take breaks often if you are feeling overwhelmed at work or school.
It is crucial to allow your brain and body to relax and rejuvenate to fight fatigue and irritability.
8. Avoid caffeine and substance abuse like alcohol.
They can both cause dehydration, which will lead to feeling tired and grumpy.
9. Connect with loved ones.
Spending time with friends and family is a great way to combat feelings of loneliness or isolation that often come with winter blues.
10. Avoid isolation, even if you are feeling down.
It’s essential to get out of the house and connect with others to fight off feelings of loneliness or sadness.
11. Call your best friend for “Talk therapy“.
Nothing better than a good chat to brighten up your day.
12. Get some sunlight.
Sunshine is a natural mood booster, so try to get outside for at least a few minutes each day, even if it’s just to take a walk.
13. Practice stress-relieving techniques like yoga or meditation.
They can help you feel more relaxed and calm, which will help to improve and ease your extreme mood swings.
14. Don’t watch sad movies or listen to depressing music.
It’s easy to get sucked into a spiral of negative thoughts when surrounded by sadness, so try to stick to uplifting things that will make you feel good.
15. Take care of yourself!
Get dressed in the morning and remember to wear bright colors rather than “winter sad” colors. And probably the most important tip of all. Make sure to get plenty of sleep, eat healthy foods, and drink lots of green tea for your well being.
What food would boost your mood this winter?
There are plenty of mood-boosting foods that you can enjoy this winter to help battle winter depression.
Here are a few suggestions:
- dark chocolate: This delicious treat is high in antioxidants, which can help to improve your mood.
- turmeric: Curcumin, the active compound in turmeric, effectively reduces anxiety and depression.
- nuts: Nuts are a great source of omega fatty acids, which have been shown to boost moods.
- seafood: Omega-fatty acids can also be found in seafood, making it a good choice for boosting your mood.
- bananas: Bananas are high in potassium, which has been shown to improve moods.
- avocado: Avocados are rich in vitamin B12 and folate, both of which have been linked with improved moods.
- spinach: Spinach contains magnesium, which can help to reduce stress and anxiety.
What is a seasonal affective disorder?
A seasonal affective disorder, or SAD, is a mood disorder that occurs during certain seasons as soon as late fall. Most people with SAD experience depressive symptoms during the winter months, but some have symptoms during the spring months.
There are several different types of SAD:
- a primary depressive episode type,
- a bipolar type, an atypical depression type,
- a super-SAD type.
How long does seasonal affective disorder last?
The symptoms can start in the fall or early winter. The average length of a SAD episode is four months.
Symptoms of seasonal affective disorder often experience symptoms such as:
- a persistent low mood,
- loss of interest in activities they once enjoyed,
- changes in appetite or weight,
- trouble sleeping
- feelings of worthlessness or guilt.
There is no one-size-fits-all treatment for SAD symptoms, but some people find relief from symptoms by using bright light therapy, cognitive behavioral therapy, or antidepressants. Suppose you think you might have a seasonal affective disorder that feels like your emotional roller coaster for an extended period of time. In that case, you must see your doctor for medical attention, diagnosis, and a treatment plan.
What is spring solstice fatigue?
Spring solstice fatigue is the feeling of being tired and run down after spring has finally arrived. Many people experience a boost in energy and mood during winter, but as the days get longer and warmer, they feel overwhelmed by all the extra work they have to do outside. We have a tendency to take too much on our shoulders during the spring and summer months.
How to get rid of spring fatigue?
There are a few things you can do to help fight spring fatigue and get your energy back:
- Get plenty of rest. Make sure you’re getting enough sleep each night, especially if you’re feeling more tired than usual.
- Exercise is beneficial in the spring, especially in the early morning hours. Aerobic sports, such as jogging, fast walking, or cycling improve blood circulation and fight fatigue. It is recommended that you engage in at least 30 minutes of physical activity per day.
- Exercise is a great way to boost your energy, lift your mood, and help avoid major depression.
- Spend time outside. Get some fresh air and sunshine (vitamin D) to help energize you. It’s like light therapy.
- Keep your home well-lit. Make sure you’re getting enough exposure to natural outdoor light when possible throughout the day and that there are plenty of lights on in your house.
- So open your blinds and enjoy the brightness.
Final Thoughts
SAD is a mood disorder that affects as many as 1 in 10 people, with some experiencing winter-only SAD and others experiencing year-round symptoms. It’s important to remember that there are various types of seasonal affective disorders, and they can be challenging to diagnose without help from a medical professional (mental health professional).
If you think you may have the condition, make sure to see your doctor for an accurate diagnosis and personalized treatment plan.
Your best friend might not be able to do much for this type of depression, but they will always listen!
You will also be productive on both low and high-energy days. Your relationships with others may improve due to increased empathy for their experience of life’s ups and downs—even if they do not suffer from seasonal depression or anxiety!
When feeling down or sad during the winter months, try our tips such as getting outside more often, taking care of yourself by eating healthy foods and sleeping well, and exercising regularly (even if just going on walks).
Seasonal affective disorder – is a mood disorder that typically occurs in the winter months or when the season change, which can trigger depressive disorders.
The trouble begins with less sunlight, less natural light, and shorter days. Push feeling sad.
Seasonal mood swings are natural, and the changes in the environment, like daylight hours and temperature, can trigger these mood swings. Knowing how to fight seasonal mood swings is essential for many reasons, and you will be able to manage your emotions better and feel calmer.
These methods can also be applied outside of seasons to improve your mental health, and develop healthy habits, so check out these suggestions next time you need some extra energy or motivation!
Good luck, my friend, best wishes from me to you!
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Thank you for reading, till next time.
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I really struggle with SAD, so thank you for this post!
I’m glad you enjoy it. Thank you for your time.
I love this article! For me, it’s exercise and lots of sunlight. Thank you for sharing.
Yes, exercising and dark chocolate are my comforts. thank you for reading.
Great tips, Im moving to a cold place soon and these tips will be helpful
Thank you for your time, and best wishes in your new location.