Winter Blues- we all get them to a certain extent
Are you S.A.D? Seasonal Affective Disorder is the medical term for the winter blues and for some people it can be a crippling condition.
Seasonal affective disorder is estimated to affect 10 million Americans. Another 10 percent to 20 percent may have mild SAD. SAD is more common in women than in men. Illness typically begins around age 20.
January has to be the hardest month of the year for most of us. All that Christmas cheer disappears at the sight of the credit card bill and that lingering headache! So, how can we be happy at this time of year?
Some of us are definitely creatures of the light so dull winter days can literally rob our bodies of much needed sunshine. But what about those who live in sunnier lands yet still feel a depressive weight on our shoulders as the New Year bells stop ringing? What causes this?
While those who suffer the winter blues so badly they actually need the sunshine to function can buy special sun lamps to help it is not just the body that is sad, but the spirit. No amount of broad band light therapy to stimulate melatonin production is going to heal the sadness of spirit.
Happiness as an antidote to the winter blues
It seems obvious that if we can be happy, we won’t get the winter blues but obvious does not mean simple! If you are feeling stressed as a result of an overdose of family arguments and a frightening level of debt it is difficult to feel happiness. It requires a shift in thinking to reconnect with happiness in these circumstances. However, it can be done! The way to handle the winter blues is a combination of practical tactics and some love- most importantly love for your self.
Right now you are probably stuck in that, “If only…” mode. If only you had spent less, if only you had just stayed home with close family, if only you had not eaten or drunk so much!!!
Stop beating yourself up it serves no purpose, other than as a warning for future holidays. Click to tweet
The winter blues has a far more insidious effect than just feeling down; it can paralyze you and stop you from making good decisions; if you let it. You can change this.
5 Steps to manage the winter blues - Click to tweet
Step 1- Winter Blues Management Plan
Be practical about the money situation. January can be painful, but it does not have to be disastrous. Get some advice and help if you really have a debt problem- the longer you leave it the worse it will become. The relief when you can clearly see how to handle your debt will reduce the winter blues dramatically.
A useful source of information in the USA is
http://www.usa.gov/topics/money/credit/debt/out-of-control.shtml
In the UK the charity StepChange are FREE and helpful
In Canada the debt charity Credit Canada can help
In other countries, simply Google ‘free debt advice’ and look for charities that help.
Step 2
Resolve the relationship meltdowns! While your winter blues are linked to arguments with family or loved ones they will persist until you deal with the hurt and misunderstandings that often arise at this time of year. Be honest with yourself, do you need to say sorry? Often we feel that hurtful things said in the middle of what is supposed to be a happy time of year are twice as painful. You may need to find it in yourself to forgive. See this post to help you with the process of forgiving. Holding onto hurt will feed your winter blues; you need to let go. This is good practice throughout the year. Holding onto imagined hurts, and unresolved anger is very destructive and YOU are the one who will suffer. Check out this post to deal with anger. Resolve this year, 2015, not to hold onto pain but to shine a bright light on those feelings and deal with them.
Step 3
Practice gratitude. Now, you may not be feeling there is much to be grateful for, but there is always something to be grateful for! In the middle of your winter blues misery, the chaos that was Christmas and the worries about the year ahead, think of something that made you smile. Perhaps your dog getting excited to see the lights on the tree? Maybe the first time you heard a carol sung, the smell of winter spice, the thank you for a gift you gave?
Now get out pen and paper and write down everything you feel grateful for- yes you are going to write a gratitude list. Set it out in three columns. Firstly it is good to find things to be happy about in situations you felt sad about. So, if your winter blues seem to be as a result of the weather, your family, work, the holiday celebrations- find good things in those situations and write them down.
Sometimes we should express our gratitude for the small and simple things like the scent of the rain, the taste of your favorite food, or the sound of a loved one’s voice.
Joseph B. Wirthlin
Read more at http://www.brainyquote.com/quotes/quotes/j/josephbwi645915.html#TJzUXKa01SxhBYcL.99
Now your second column can be things you are grateful for every day, such as a soft pillow, an affectionate cat, the food in your refrigerator! Your third column is those things you love, despite the winter blues. These can be people, places, music, art, books, TV series, animals, great food, whatever that makes you feel good about yourself and your life. For some help with being grateful read this post
Your gratitude list is not a one time exercise it is a working document. When you feel down in the dumps you reach for your gratitude list and remind yourself of the good in your world.
Step 4
Be kind to yourself. You remember that, “If only…” thinking? How about, “If only I wasn’t so mean to myself I wouldn’t be suffering the winter blues”? We are our own worst enemy, it’s about time to become your own best friend. Self talk that is negative attracts even more negative happenings into our lives. I’m not saying you should nt be aware of your wrongdoings; if you do something shameful or hurtful, then make recompense and apologize. No, what I am talking about is how hard we are on ourselves when we make mistakes. For goodness sake, you are human, humans make mistakes, it is part of the learning process. Just because you may be a “grown-up” does not mean you don’t make the occasional “screw- up”! Mistakes happen!
To beat the winter blues, first stop beating yourself. Part of that thinking is, “I don’t deserve to be happy..” well newsflash, you do!
So, this step has a few smaller steps for you to practice.
a). Get outside- yes, even if the sun is not shining, the fresh air really will do you good. Get among nature; there is something magical about natural habitats that calms the soul and heals many wounds; if your eyes are truly open. Really look at those trees, close up, see how amazing the bark is. Take a very close look at nature and you will see it in a different way. To see what I mean- look at some of these incredible flower photographs from award winning photographer, Michele Penn- do you see that when you look at a flower? Michele Penn Collection
b). Practice deep belly breathing- the 4 x 4 breath is good- this will both calm you and energize you - go here to find out how to do this….
c). Do something nice for someone else, with someone else. Pleasant and happy experiences are always more lasting when they are shared. They are also easier to recollect when you want to pull a warm and happy memory as an antidote to the winter blues.
d) Watch what you eat- check out these happy foods http://greatist.com/happiness/nutrients-boost-mood
When we feel an attack of the winter blues it is all too easy to reach for comfort foods- now if those are warming soups, fine, but often they are not! OK, I am not going to say, never eat chocolate, it does have some proven benefits to cheer you up, but eat in moderation. Avoid heavy starchy carb laden and wheat laden foods, they slow down your digestion and afterwards the winter blues are back in control.
Step 5
Choose happiness consciously instead of just “hoping” for it.
I am not a believer in New Year’s Resolutions as such but I am a believer in having goals. My approach to goal setting is using the inner observer to see what I need to change; cultivating present moment awareness so that I don’t live in the past or worry about the future and I make happiness my choice. I would suggest you read my posts on the subject to help diminish your winter blues by living fully, now and choosing happiness as your default emotion. Live in the now and Be Happy Now as a choice
Winter Blues can be a thing of the past!
Let me know if you have any tips on beating the winter blues- I love reading your comments and I always answer.
Absolutely phenominal post!! I’m REALLY looking forward to your program!! Excellent advice and so much great information.