Healthy habits to help fight winter blues

As the holiday season winds down and the daylight hours become fewer, it can make many of us want to hibernate for the winter. You are not alone if the weather changes make you feel a little down.

The shorter days mean less sunlight. Sunlight exposure helps boost our serotonin, which means during the winter months, we might experience a decrease in production. With the decrease in serotonin comes an increase in melatonin, which might make you feel sleepier during the colder months. The decrease in serotonin also can contribute to a decline in our mood.

In Ohio we are fortunate to experience all four seasons, but winter poses many obstacles. It’s important you remember to take care of yourself. Focus on getting plenty of sleep and eating nutritious meals and snacks.

Finding ways to keep your body moving can help boost your mood. This could be a simple exercise routine you can do right at home or a fitness class you join at a local gym. Exercising has so many different health benefits including a lower risk of chronic disease, stronger muscles and improved mood.

Remember to check in on others and schedule fun activities. Scheduling things to do with family and friends gives you something to look forward to. When my college roommates and I get together, we always schedule our future weekend plans so we have something to look forward to, even if it is just a few times a year.

If you are feeling anxious, depressed or stressed, try a few of these mindful practices.

—Be intentional. Take time at the beginning of the week to set your focus and attention on the things that matter the most to you.

—Just breathe. Take time to breathe and focus your attention. Often, our thoughts and feelings can get in the way of paying attention.

—Keep going. It can take two to eight months to make a new behavior stick. Find what mindfulness practices work for you and include them in your daily routine.

If you are interested in learning more about mindfulness or stress-coping methods, you can check out Ohioline for additional free information.

We often refer to sadness, changes in energy and social withdrawal as the winter blues, but this could be something more serious. Seasonal affective disorder is a type of depression related to the changes in seasons. If the winter blues feel unmanageable, ask for help and talk with a doctor or mental health professional.

Kaitlynn Tonn is a family and consumer sciences educator at OSU Extension Wayne County. She can be reached at 330-264-8722 or tonn.13@osu.edu.