The Wonderful World of Minotaur

Winter is here. The season all the SAD girlies and boys have been dreading. SAD (seasonal affective disorder), also known as “winter depression”, is often linked to shorter days and reduced exposure to sunlight during the autumn and winter. We’re already out of daylight savings and it’s starting to get dark at 4PM. I asked my Instagram community for some tips on how to be less grumpy and I think they work for the SAD girlies too. So here are my top tips for surviving winter: 

• Regular walks: I love walks. I love the fresh air, being able to think or listen to a podcast/music or talk to friends on the phone. Of course, there’s a scientific aspect to it. Regular walking enhances the natural release of endorphins, which stimulate relaxation and improve your mood. Add the physical benefits such as increased cardiovascular fitness and boosting muscle power and endurance. It can be harder to walk in the colder months but once you wrap up a little bit and get out there, you won’t regret it. 

• Regular exercise: Physical activity is great for improving brain health, strengthening bones and muscles, and reducing risk of disease. It releases feel-good endorphins and other brain chemicals to enhance your sense of well-being. Regular exercise can vary from boxing to pilates to yoga to rock climbing; there are many forms of exercise. It can be hard to get started, but once you do it usually gets easier. Signing up for your local gym or using Class Pass to access fitness classes and activities is an easy way to get into regular exercise. 

• Attitude of gratitude / change of mindset: The Dalai Lama and Archbishop Desmond Tutu’s book ‘The Book of Joy’ describes gratitude as “the recognition of all that holds us in the web of life and all that has made it possible to have the life that we have and the moment that we are experiencing.” Happiness does not make us grateful, but rather gratitude makes us happy. Studies have shown a physical and mental benefit of showing gratitude, including improvement of sleep, mood and immunity. One thing I incorporated is a gratitude journal, which helps me make a conscious effort to show gratitude on a daily basis. 

• Healthy eating: This one is one I find very hard. When you’re SAD or in a bit of a funk, you often find yourself wanting to binge eat junk food or sweet treats. But the best thing to do is actually curating a varied and balanced diet for yourself. A varied, healthy diet can improve your memory, concentration and can even increase your level of optimism and protect you from depression. The physical and emotional benefits of a healthy diet are unmatched. Some of my favourite healthy snacks include blueberries, oranges, broccoli and carrots, among other things. I like to do a little research on the health benefits of fruits and veg so I know what to include in my diet. 

• Funtivities: Funtivities are fun activities. These can be bowling, trampoline parks, arcades, escape rooms, games nights, ice skating. Any activity you consider to be fun is a funtivity. This allows you to connect with your community and is scientifically proven to improve your mood, confidence and mental health, while reducing stress. 

• Music: If you’re a music addict like me, you’ll know firsthand how music can elevate your mood. Research has shown that listening to music can reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, mental alertness, and memory. Create a playlist of upbeat songs to start your day so you don’t fall into the trap of having a SAD day. 

• Prayer: Whether you’re religious or not, prayer can be something you can use as a means of connecting to a higher power.  Prayer can reduce feelings of isolation, anxiety and fear. It can strengthen your mindset while also helping you maintain a positive outlook on life. 

• SAD lamps: This is perhaps the most practical way to combat SAD. It’s thought the light may improve SAD by encouraging your brain to reduce the production of melatonin (a hormone that makes you sleepy) and increase the production of serotonin (a hormone that affects your mood).

If you struggle with SAD, let me know in the comments what you’ve found to be the most effective way to keep yourself out of that rut.