A winter dip (also called winter blues) is a milder version of seasonal affective disorder (SAD or winter depression). Symptoms often start in the fall. It will disappear on its own in the spring.
Symptoms
Some characteristics of a winter dip are changes in mood. You are more easily agitated, you are listless or have less interest in the things around you.
Some people experience an increase in appetite, especially to carbohydrate-rich foods or sweets. Or they want more alcohol. An increase in weight can then be the result.
Often there are also changes in sleep and energy. Being very tired, needing sleep, even though you are already sleeping more than usual. That has to do with the main cause of a winter dip or depression.
Cause
A lack of light is often the cause of a winter dip. The short days and the weather make it more difficult in our area in autumn and winter to come into sufficient contact with natural, bright daylight. It disrupts the internal clock. This affects several processes in the body, such as melatonin and serotonin production, which causes symptoms.
Tips
Factors in your lifestyle have an influence on a winter dip. With changes in your lifestyle, you can reduce depressive symptoms in a natural way. I would like to share some advice that has a positive effect on your winter blues.
Sleep
Keep going to bed and getting up at a set time. This regularity supports your circadian rhythm.
If it is still dark in the morning, it can be more difficult to get up. A wake-up light is an alarm clock that emits increasingly bright light half an hour before the set time. This helps to wake up calmly.
Light
Expose yourself to light during the day, preferably as early in the day as possible. Open the curtains and move the place where you sit most to the window.
Light therapy after getting up by means of a lamp or light therapy glasses, such as the AYOlite, is very effective against a winter dip. It supports your internal clock and thus removes the main cause of your winter dip.
Exercise outside
Go outside to get in touch with daylight. In the morning, the sunlight contains most of the blue light, which inhibits the production of melatonin.
Exercise helps to reduce depression symptoms. Exercising in a natural environment, also called green exercise, reduces stress, anxiety and depression and improves your self-confidence and mood.
You can't get vitamin D from sunlight in the fall and winter. It is therefore wise to supplement vitamin D. The more so because there is a connection between a low vitamin D level and winter depression.
Nutrition
St. John's wort is another supplement that has been proven effective for winter depression. It reduces anxiety, fatigue and sleeping problems.
Also pay attention to your diet and your mealtimes. Fixed eating times during the day are also signals for your circadian rhythm, just like going to bed and getting up at the same time every day. This helps your body to counteract the disruption of your internal clock.
Try to eat as little as possible between meals. And eat simple, but tasty plant-based foods. Avoid fluctuations in your blood sugar level because they affect your mood negatively.
Hydrotherapy
Water is a very simple remedy, yet effective. Applying water externally to achieve a certain effect is hydrotherapy.
Finishing your shower in the morning with cold water for 30 seconds has a stimulating effect. It’s the kick-start of your day.
In the evening it is nice to end the day with a relaxing bath. The best temperature is 34°C tot 37°C.
Prayer
In Matthew 11:28, Jesus invites you to come to Him when you are struggling. In prayer you may tell Him your worries and concerns. He promises not only that He will listen to you, but that He will also help you.
“Fear thou not; for I am with thee: be not dismayed;
for I am thy God: I will strengthen thee;
yea, I will help thee; yea, I will uphold thee with the right hand of my righteousness.”
Isaiah 41:10
Disclaimer
The information in this blog is informative and general in nature. The blog is not a substitute for medical diagnosis, personal advice or treatment from a qualified healthcare professional.
If you remain gloomy and listless on a daily basis, despite the above tips, seek help. Make an appointment with your doctor.
Interested in light therapy glasses?
The AYOlite light therapy glasses are now for sale at Word and Well-being. Are you interested? Click here to go to the webshop.
An appropriate gift is ready for the first 10 customers to celebrate the opening of the webshop together! We only ship for free to addresses in The Netherlands.
You can ask questions about light therapy by sending an e-mail to info@woordenwelzijn.nl. I would like to help you.
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