Cómo librarse de la tristeza invernal

Cold weather gotcha feeling down and out? If this winter has you feeling under the weather, you’re not alone. Muchos de nosotros luchamos contra la melancolía durante estos meses y hay muchas razones para ello. 

For one, it’s hard to get enough Vitamin D naturally when the sun isn’t shining, and low levels of D directly correlate with depression. It also probably sounds a lot better to simply stay in and cozy up near a fireplace in sweatpants than do anything outside of the house.

So, we’re less likely to engage in stimulating social activities.

For those on daylight savings time, the days get shorter and we’re confronted with more darkness. And sinus sufferers may notice a flare-up of symptoms, including headaches and fatigue when the sun stops shining.

Por todas estas razones y muchas más, el invierno puede ser duro, y de hecho existe una versión clínica de la tristeza invernal llamada trastorno afectivo estacional (o TAE, para abreviar). Entonces, ¿cómo puedes combatirlo?

Abastécete de suplementos. It’s less likely you’ll be able to get your Vitamin D naturally this time of year since this good-for-you nutrient comes largely from the sun, so make sure to incorporate it into your diet by picking up the supplement version or adding some foods rich in D, such as tuna, salmon, milk, and eggs. This will help you combat lulls in your mood and feel more energetic while you wait for the sun to return.

Consigue algunos (falso) sol. Bright light therapy has proven to be an effective treatment for SAD. Some health clubs offer light box rooms where you can go sit in front of the rays if you can’t afford to take one home.

You’ll want to use the box approximately 30 to 60 minutes each day, and most people get the best results when they visit the box in the morning. These boxes will filter out most, if not all, UV light, so they are safe and effective, and a great alternative to natural light.

Añada un poco de risa a su rutina. Sí, parece una tontería, pero la risa es realmente la mejor medicina.

So, stock up on your favorite comedy films and have a movie marathon with friends. Or head out to the theater and watch a flick on the big screen. You can also opt to start an uplifting book or get hooked on a light-hearted podcast that’s sure to keep you smiling.

Adding some entertainment into your schedule will encourage those feel-good endorphins to kick in. Socializing with those you care about will also up your serotonin levels, making you feel better instantly. You don’t have to be left out in the cold when you don’t want to go out in the cold. There is plenty to do with friends and family indoors.

Sudar un poco. Speaking of feel-good endorphins, kick yours into high gear by engaging in some indoor exercise, such as running on a treadmill or starting a yoga routine. Exercise will naturally get your happy juices flowing and give you the energy to take on the day, no matter how dreary the weather may be. There is plenty you can do inside, so you don’t have to worry about braving the cold.

Ponte colores más vivos. Hay algo psicológicamente estimulante en vestir colores vibrantes como el amarillo, el rojo, el rosa o el verde. Precisamente por eso, los fabricantes de juguetes y golosinas llevan mucho tiempo incorporando estas tonalidades a sus productos. Atraen la atención de forma natural. Llevar prendas atrevidas puede mejorar tu estado de ánimo y, probablemente, el de todos los que te rodean.

Siéntate junto al fuego. Y tómate un capuchino, un moca o una taza de té. Calentarse junto a las llamas con un poco de cafeína aumentará los niveles de serotonina y le permitirá animarse un poco. Deja que tus pensamientos vaguen y sueña despierto durante un rato.

When it’s far too cold to wander outside, your best option is to stay well-insulated inside, anyway. You can even open a book and relax. Practicing some self-care is a great way to battle the blues.

Hay muchas formas de combatir la tristeza invernal y llegar sano y salvo al otro lado cuando el sol empiece a brillar de nuevo. Recuerda que el letargo es pasajero. Manténgase motivado y aguante. Esto también pasará.