By Operation Live Well
Photo by LCpl Marcin Platek
The holiday lights and decorations have been packed away, leaving your house devoid of seasonal cheer. As the winter blues settle in, you experience an increase in sleepiness, moodiness and a general decrease in physical activity. Napping and noshing seem like the only appealing options for getting through the cold weather months.
Does this yearly scenario sound familiar?
Unfortunately, sinking into unhealthy habits can compound your malaise and cause additional problems such as weight gain, cardiovascular troubles, type 2 diabetes and other physical ailments.
On a good note, there are ways to fend off seasonal affective disorder and lift your spirits in anticipation of the first blossoms of spring. Following are 10 tips for beating the winter doldrums with the approval of your medical provider1
1. Start off your day with 20-30 minutes of morning stretching and exercise, such as a brisk walk outside or working out to a yoga DVD. A quick morning workout can help lower blood pressure and improve your mood throughout the day.
2. Sign up for a new class at your local gym, fitness or recreation center. Whether you prefer Zumba, ice skating or Pilates, engaging in group activity is motivational, fun and good for you.
3. Try wearing bright colors instead of only grays and blacks. Adding warm colors such as red, orange and yellow can help put a positive spin on your state of mind.
4. Avoid overeating carbohydrate-dense foods such as potatoes, pastas and heavy sauces. Instead choose protein- and vitamin-rich foods like fruits, vegetables and nuts, which provide energy for your body and keep you going throughout the day. What you eat can really impact your mood.
5. Make sure to get around seven to eight hours of uninterrupted sleep each night. Sleeping too much can be just as counterproductive as sleeping too little.
6. Try falling asleep at the same time each night – even on weekends – to establish a sound sleep pattern.
7. A lack of natural sunlight can cause feelings of sadness and hopelessness. Consider using a sunlamp or, if possible, take a midday walk if the sun is out.
8. Make sure to spend time with family and friends. Social interactions help alleviate feelings of loneliness.
9. Volunteer at the local USO, find items around the house to donate to a good cause or write cards to deployed service members. Performing charitable deeds will make you feel good and benefit others as well.
10. Finally, if your winter doldrums continue for several weeks, consider taking a free, anonymous online self-assessment for depression, anxiety, PTSD or other conditions.
Helpful Links:
Military Pathways – http://www.MilitaryMentalHealth.org
Operation Live Well – http://health.mil/livewell
Comprehensive Soldier & Family Fitness – http://csf2.army.mil/
Navy and Marine Corps Public Health Center – http://www.med.navy.mil/sites/nmcphc/health-promotion/psychological-emotional-wellbeing/Pages/psychological-emotional-wellbeing.aspx
Comprehensive Airman Fitness –http://www.acc.af.mil/library/comprehensiveairmanfitness/
Choose My Plate – http://www.choosemyplate.gov
Military Crisis Line – http://www.veteranscrisisline.net/ActiveDuty.aspx
