Tips To Reduce Seasonal Blues

Feeling a little under the weather and not as chipper as you normally would is very common. Some people are more prone to occasionally feeling “the blues” during winter months. This can partly be due to changes in temperature and the fact that Daylight savings time makes our days shorter and nights longer.

Symptoms of Seasonal Funk

• Lack of interest in activities that once used to bring you joy.
• Feeling down a good portion of the day.
• Noticing a significant drop in your energy levels.
• Having difficulty concentrating on ordinary tasks.
• Thought patterns might be more negative than usual.
• You might find yourself oversleeping or having problems sleeping.
• Your appetite might also change.

Tips To Cheer Up

It’s not so simple to “snap out it.” Many people are perpetually happy or at a positive headspace virtually all the time, and others are more sensitive. First of all, don’t try to compare yourself. Remember, your mood can also be easily affected by stressful current events, whether it be Covid19, the holidays approaching, current political climate, etc. Do not discount how daily life stressors and current events can get you into a funk fast.

While, no, it won’t be easy to get yourself out of the dumps, you can do things to improve. Just like anything, it takes a little effort, practice, and discipline to boost your mood.

• Retrain your brain by catching negative thoughts! It sounds easier said than done, but with practice, this gets easier. Keep a negative thought journal and every time you have a negative thought, write it down. Next, underneath each negative thought, try flipping it into a positive. Find a way to see the silver lining behind every negative feeling or thought. The idea is to train yourself to eventually see the silver lining first instead of automatically turning to negative thinking. Here's an example below.
  
  Negative Thought: My dogs are getting older, and it's annoying how they need to use the bathroom more frequently.
  
  Positive Spin: It’s great I have dogs that need frequent walks. It gets me out of the house, keeps me mobile, and gives me a little extra exercise each day.
• Make the time to exercise. While many gyms are still closed due to Covid19, you can still walk. Understandably when you’re feeling down, the results might be a lack of desire to do anything. But that can often make your mood worse. Exercising doesn’t always feel good, but it’s good for us. According to research¹ regular exercise such as walking can improve mental health and is also associated with improvements in quality of life. Although days are shorter, walking outdoors where you have more exposure to natural sunlight² increases serotonin and vitamin D levels associated with improving mood.
• Find things you’re grateful for and write them down! Yes, having a gratitude journal can help boost your mood while allowing you to pause and acknowledge what you do have. Studies have shown that those who practice gratefulness sleep better³, have more confidence⁴, appreciate their relationships⁵ and so much more. It's true having a grateful heart is actually good for you!
• Spend time with loved ones that are supportive. Surround yourself with people who will be your cheerleaders. It’s okay if you don’t always get along with everyone. But it would be best if you decided whom to surround yourself with. Make your close circle of friends those that bring out the best in you and encourage you. It’s also okay to distance yourself from negativity. The last thing you want is to feel worse when you’re already down in the dumps!
• Now that the holidays are approaching, take advantage of the quality time you spend with family. Make the most of family fun activities that you can do while staying safe. Enjoy cooking Thanksgiving, Black Friday holiday shopping, and setting up seasonal decorations with loved ones.
• Make an appointment with a mental health professional if your low mood continues to become chronic. There’s nothing wrong with seeking help. A therapist can help you through psychotherapy or talk therapy, which can allow you to process deeper emotional issues with a professional. It’s often better to talk things out with someone who’s licensed and specialized than unloading on a loved one who may not offer the same support or know how to help.

Final Thoughts

In addition to finding lifestyle choices and simple ways to cheer yourself up, you can also improve your mood by managing your hormone levels. An imbalance of hormones can directly impact your mood. After all, mood swings are a symptom of both perimenopause and menopause. The good news, Amberen helps to balance hormones so that you can feel better physically and mentally during the holidays. Get multi-symptom relief with Amberen Perimenopause or Amberen Menopause and feel like yourself again. Remember, Amberen Perimenopause and Amberen Menopause helps relieve general perimenopause and menopause symptoms. They are not meant to be used as a supplement for underlying mental health issues. Please see a mental health professional (therapist, psychologist, psychiatrist) if your low mood becomes chronically persistent.

1. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2850.2004.00751.x
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
3. https://www.sciencedirect.com/science/article/abs/pii/S0022399908004224
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489271/
5. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1475-6811.2010.01273.x?deniedAccessCustomisedMessage=&userIsAuthenticated=false

This blog post and the recommendations made herein are provided for informational purposes only and are not intended to be used as healthcare advice. Individuals are encouraged to consult their healthcare provider with questions about their specific needs.

The references provided in this blog post are identified for informational purposes only and such references and the underlying research, including the entities and individuals involved in the underlying research, did not involve Amberen and are not affiliated with Amberen or the makers of Amberen.