While 15% of Canadians feel the winter blues, 2 to 3% have more severe symptoms, to the point of needing treatment to prevent these seasonal affective disorders from developing into depression or affecting their colleagues. So here are some tips to keep in good spirits despite the long winter season.
BE CAREFUL WHAT YOU EAT
- Healthy snacks: in winter you can let go to snack on whatever comes to hand but it’s important to choose healthy foods such as nuts and dried fruit rather than chips, for example.
- Energy soups: soups provide warmth and comfort as well as energy, if they contain energizing vegetables such as broccoli, leeks, zucchini, etc.
- Preferred meal: there’s nothing to counter the winter blues like concocting your favourite dish, which might be a dish from childhood, an exotic specialty, a dish that recalls a trip, etc.
- Omega-3s: for picking up morale, these are real rays of sunshine that are effective as antidepressants and are found in fatty fish (salmon, herring, sardine, etc.), nuts, green vegetables (corn salad, cabbage, lettuce), etc.
- Juice in the morning: an orange or grapefruit when getting up, ideally pressed and not bought as a drink at the store, will let you start the day fresh and ready.
BRIGHTEN UP THE DAY
- A little touch of colour: without turning yourself into a clown, you can add a colourful touch to your dress (scarf, tie, accessories) which will give you a dynamic and energetic figure.
- Flower bouquet: in the office, at home or in the car a few flowers will decorate, perfume and colour your day.
- A touch of the exotic: remember to escape mentally by enjoying a small exotic dish, listening to lively music, flipping through or devouring a book about a tropical country, even planning a short trip.
- Light therapy: some people are very sensitive to the lack of light and light therapy or phototherapy provides light very close to sunlight, letting you reduce the symptoms of seasonal depression and insomnia
A SMALL GESTURE THAT CAN MAKE ALL THE DIFFERENCE
- Little pleasures: know how to appreciate the simple joys of life and indulge yourself by occasionally buying a coffee on the way to work or even a book just released by your favourite author.
- Volunteering: by investing in people less fortunate than you are and having more difficulties and worries than you, you will put your daily troubles in perspective and your bitterness will dissipate. A look, a smile or a gesture will bring you a sense of well-being and serenity.
- Sleep: at any age it is essential to have the minimum amount of sleep time for the brain to regenerate. So set yourself schedules and stick to them as much as possible! To spend quality nights, consider changing your mattress and pillows if necessary.
- Relaxation: to remove the irritants of daily life, consider eliminating your tensions by having a spa or invigorating massage.
- Going out with friends: whether to relax (cinema, restaurant) or for activities (tennis, boating, walking, cycling), pick up the phone and arrange an outing to laugh, think about something else and keep active.
- Affectionate gestures: while some people might think so, we are neither machines nor numbers. We need to express our affection and receive kindness in return. So let yourself go to welcome and offer these gestures of affection that will bring healing and comfort during this winter period, which can otherwise seem dull.
- Expressing sorrow: don’t keep the feelings that you live with to yourself – liberate yourself through drawing, crafts, writing or music. It’s good advice to release all your negative emotions before going to sleep.