Come sconfiggere la tristezza del clima invernale

Cold weather gotcha feeling down and out? If this winter has you feeling under the weather, you’re not alone. Molti di noi combattono la tristezza in questi mesi e le ragioni sono molteplici. 

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.

Per tutti questi motivi e per molti altri ancora, l'inverno può essere duro, e in effetti esiste una versione clinica della depressione invernale, chiamata "winter blues". disturbo affettivo stagionale (o SAD in breve). Quindi, come si può combattere questo problema?

Fate scorta di integratori. 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.

Prendetene un po' (falso) sole. 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.

Aggiungete una risata alla vostra routine. Sì, sembra una sciocchezza, ma ridere è davvero la migliore 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.

Sudare un po'. 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.

Indossate dei colori più vivaci. C'è qualcosa di psicologicamente stimolante nell'indossare colori vivaci come il giallo, il rosso, il rosa o il verde. È proprio per questo che i produttori di giocattoli e caramelle hanno incorporato da tempo queste tonalità nei loro prodotti. L'occhio è naturalmente attratto da questi colori. Sfoggiare articoli audaci potrebbe davvero risollevare il vostro umore e probabilmente anche quello di tutti coloro che vi circondano.

Sedetevi accanto al fuoco. E sorseggiate un cappuccino, una moka o una tazza di tè. Riscaldarsi accanto alle fiamme con un po' di caffeina aumenterà i livelli di serotonina e vi consentirà di ravvivarvi un po'. Lasciate che i vostri pensieri vaghino e sognate ad occhi aperti.

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.

Ci sono molti modi per combattere la depressione invernale e arrivare sani e salvi dall'altra parte quando il sole ricomincia a splendere. Ricordate che la letargia è solo temporanea. Mantenete la motivazione e tenete duro. Anche questo passerà!