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Welcome back to Psyche-Minded. I'm your host Kalley Marie and today -- just in time
for winter, we're going to be talking about how you can overcome depression in
the winter time. So whether or not you struggle with depression throughout the
whole year or you have episodes of depression that you struggle with -- for
most of us during the winter time, depression is pretty typical. We may
experience disturbances in our sleep patterns or eating patterns. Or we may
feel more lethargic. This is all pretty normal considering the weather and the
time of year. So for this video this is going to apply if you have depression
already or if you just experience bouts in the winter time where you just feel
like you're just not yourself. The formal name of the having winter depression
would be a form of seasonal affective disorders. There's a ton of information
out there right now on the type of seasonal affective disorder that occurs
during the winter time. So today we're gonna address exactly what you can do to
help alleviate some of those symptoms. So try to get as much Sun as possible.
Really take advantage of the days when the Sun is outside even if you're not
like outside exercising, try to just even sit out on your porch for 10 minutes
when the Sun is out. That can be really nice to have a break in the
winter time if you are used to having a lot of snow or a lot of rain or gloomy
weather. When you have those days or those breaks in the day when the Sun
shines through, try to take advantage of those and even on your work breaks or
anything like that try to get outside and even just get some fresh air.
Certainly take advantages of the days when there is a lot of Sun because that
is so helpful for your mood and also to get some extra vitamin D. That brings
me to my next point -- you're going to want to take some extra vitamin D. This is
pretty much the recommendation across the board for anybody in the wintertime.
You'll want to double check with your doctor just to make sure that you don't
have any sort of conflict with taking vitamin D but for the most part we're
all deficient in the wintertime. So taking some sort of supplement, as well
as making sure you're getting plenty of healthy foods with vitamin D can really
help. So this next one goes hand in hand a little bit would try to get more Sun
but even if you're not able to make it outside you should really try to
exercise the great thing about technology is we have YouTube videos we
have videos you can do at home and workouts that are tailored to be able to
be done in a really small space such as a hotel room or a bedroom. So if you're
feeling stuck inside, try to get some endorphins pumping. Try a new workout
video. Even just try some stretching or some light yoga that can really help to
get the blood flowing and help you feel a little more energized. When it's so
gloomy and dark outside, one really popular technique that a lot of people
are trying during the winter to combat winter depression is using light therapy.
I don't know a whole lot about light therapy but the idea is you're using
artificial light to essentially help boost your mood. So a lot of people for
different reasons will get certain kind of light bulbs or specific kind of lamps
that they are able to set in front of them during the day that sort of emulate
the sunlight and are able to give them some of the healthy rays essentially
that will help boost mood. So look into light therapy. If you're interested in
that. I've only done a little bit of research on it and maybe I'll do a video
covering that on the future. So if you want to know more about light therapy
leave me a comment below. I'll do some research on it. If you don't want to
go with light therapy something that I found really helpful is just to have
light in general. So I try to leave a lot of soft lamps on during the winter time
I like to light candles I even put Christmas lights inside. So it kind
of adds to the whole mood and ambiance of the winter time. So it can be
helpful to kind of decorate your house and sort of set the mood and sort of
feel like it's a cozy time of year rather than a dark or a sad time of year.
If you really struggle with winter depression
try to think of some positive distractions or positive activities you
can do during this time to help sort of improve your memory around winter time.
We can sort of feel an anxiety as we go into November and December looms around
and feel as though we're not going to be making good memories or by default we're
just gonna have a bad time like we did last year. So this year I really want
you to think about what's gonna get you out of the house and maybe try something
new such as like ice skating or snowboarding or something seasonal
that maybe you were really looking forward to but haven't tried yet. So look
at some positive memories you can make some positive distractions to sort of
help you move past some of the darker days and have some things to look
forward to. See this time as a reflective period. The beautiful thing
about it is our perspective can change a lot so instead of
seeing it as a dark time or a time where you're inevitably going to be sad or
just have days on end where you're feeling totally unmotivated, try to see
it as a period of hibernation as a period of reflection and a time where
it's okay to experience a sense of calm and a sense of pause. That's
something that I'm going to be focusing on this winter to help alleviate my
depression -- is to not try to be so busy and take a moment to step back and enjoy
the end of the year enjoy the new year to come. So I really encourage you to try
some of these tips. Let me know in the comments below which you think will be
most helpful or what you've tried to overcome your winter depression and
don't forget to subscribe. I will see you guys next time. Bye!
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