Starting a new year can be daunting for many reasons. Coming back to school after winter break, midterms, the pressure to set goals to “better yourself”. Every January we hear people say, “This is going to be my year!” But how many people actually follow through with those goals they set? How many of us quit working out, eating healthy, waking up early everyday, after just a few weeks? The answer? 88% of people. Adults, college students, and teens alike fail to keep up with their New Year’s Resolutions by the end of January. This may sound disheartening, but there is a reason behind it. If you are one of those people who went to the gym for the first week of January and haven’t gone since, don’t worry. You’re not alone.
Studies have shown that winter and the cold have major effects on people’s moods. Some people may only feel less productive, but over ten million Americans experience something more serious. This is called Seasonal Affective Disorder, or SAD. You may have also heard the terms Seasonal Depression or Winter Blues. No matter the title, the effects are the same. So why is it that we are conditioned to set high goals and standards for ourselves during the most depressing time of the year? How can you battle symptoms of SAD and be one of the few to keep your New Year’s Resolutions?
Speaking from personal experience, winter in the northeast is one of the bleakest things to live through. The lack of sunlight and freezing temperatures make us want to curl up under our blankets and stay in bed all day. While that can be a good way to relax every once in a while, too much of it can make us feel really bad. Luckily, there are a few things we can do to fight those urges, combat the stress of going back to school, and boost our moods through this gloomy time of year.
Vitamin D:
As the days grow shorter, it becomes harder to get outside while the sun is still out. Unfortunately for us, our brains need Vitamin D to function properly. Writer, psychologist and neuroscientist, Sarah Moore wrote, “In recent years, various studies have found evidence supporting the role of vitamin D in mental health. Specifically, it has been suggested that a deficiency in vitamin D may contribute to symptoms of depression and anxiety”. In order to combat our lack of Vitamin D in the winter, you can substitute natural sunshine for a sun lamp. Sitting under a sun lamp (yes, like a reptile) can increase your vitamin D levels and regulate your circadian rhythm, which will also improve your sleep.
Get Outside:
I know it’s hard, especially when it’s only 20 degrees out, but getting outside everyday for even ten minutes can drastically improve your mood. A quick walk around the block with your dog or a short jog in your neighborhood can do the trick. If you really don’t like the idea of walking or running, try bundling up and sitting on your front porch for a few minutes. Fresh air makes us feel a lot better, even if it’s cold out.
Stay Active:
A common New Year’s Resolution is to workout more often. For many of us, that means hitting the gym. While the gym can be a great place to stay active, you don’t need fancy equipment or pre-workout to get your body moving. Following a ten minute morning yoga video on YouTube or doing 25 jumping jacks before you start your homework will get your blood pumping and boost your energy. If you’re looking for something more challenging than yoga but don’t feel like paying for a gym membership, running is a great hobby to get into. Just remember, no matter what it is you do, everyone starts somewhere. So whether you’re hitting leg day at the gym, running, or getting into morning yoga, don’t feel pressured to be the best. The important thing is that you feel good when you’re done.
Write It Down:
Talking about how you feel can be daunting. For some people, the idea of sharing your emotions with others is reason enough to have a panic attack. But you don’t have to share how you feel out loud to get it off your chest. A great alternative is journaling. And I don’t mean using fancy pens and markers or writing your daily affirmations. An old notebook and pencil work just fine, and you don’t have to write about anything specific. Just letting your thoughts spill onto the page can be a great form of relief when you have a lot of pent up stress or anxiety. If you’re nervous about anyone finding what you write, rip it up after. Being able to express how you feel, without the worry of being judged or pitied, can make us feel ten times better. So the next time you’re feeling down or tense, grab a piece of paper and a pen and write it all out.
Look For The Little Things:
It can be hard to find a silver lining to situations, especially when it seems like the bad stuff just keeps coming. Making an effort to notice things that make you happy can change your perspective and improve your mood. After a long day, try reflecting and finding one moment that made you smile. If you can’t think of anything (which happens sometimes), think of something in the future that you’re looking forward to. Do you have plans with friends this weekend? Is your favorite singer releasing a new album next week? Are there any days off of school coming up? Making an effort to notice what makes us feel good everyday builds a habit of seeing the positives in life. We can’t always expect the good stuff to fall into place, though. Creating things to look forward to or daily habits that make you feel good is a really great way of ensuring there’s always something to be happy about. If you have a free Saturday this month, then text a friend and go watch a movie together. If you find yourself doom scrolling on your phone before bed, try finding a book to read or get a coloring book to work on instead. When you have a lot of homework, make a fun snack or drink to enjoy while you study. If you’re feeling tired in the morning, grab a cup of coffee or an energy drink to sip on during first period. Going out of your way to do things that bring you joy will boost your mood and change your mindset.
These next few months are tough and it can be really hard to stay productive and positive. Do remember that if you are experiencing real signs of Seasonal Affective Disorder, depression, or anxiety, it’s important to talk to a trusted adult or medical professional. Asking for help doesn’t make you weak. The bravest thing you can do is be honest with yourself and do what’s best for you. That being said, if you’re just feeling kind of down, incorporating even one of these tips can help you combat those negative feelings and bring a little more happiness into your life.
Links to more information:
https://www.snhu.edu/about-us/newsroom/community/what-are-new-years-resolutions-and-do-they-work
https://www.news-medical.net/health/The-Connection-Between-Vitamin-D-and-Mental-Health.aspx
