As the seasons shift, does your mood tend to shift with it? You may have come down with a case of the winter blues. Seasonal affective disorder, also known as SAD, is associated with the changes in the season. Symptoms show up around the fall and continue through the winter months. During the colder months you may find yourself feeling sad or depressed and instead of getting out of bed and getting your day going, you become sluggish and lay around the whole day. The late sunrise and early sunsets eliminate hours of that natural sunlight that can help boost your mood. Experts say exposure to sunlight increases serotonin levels, also known as the happy hormone, which signals happiness.
Here's 5 activities to help beat that seasonal fatigue:
.jpg?width=640&name=zohre-nemati-hdrudRmTaes-unsplash%20(1).jpg)
1. Movement and Mindfulness Jar
During those times when you're feeling low, it may be harder to focus on your physical and mental well being. This activity gives you a chance to give yourself a positive boost in both of those areas. For this you will need an empty jar. You will print out the activity ideas and even create a few of your own with the free spaces given. Put all these ideas into your jar. When you're feeling down and need to shift your mood, pull out an activity from the jar and give it a try. Even if you're feeling good, and just want to shake up your daily routine, try throwing in an activity from the jar.
Some of the activities may focus more on exercise and movement while the other focuses on positive-self talk to get you through the day.
For example, one day you might find yourself having to put on your favorite pair of workout leggings and become one with nature by going for a hike nearby. The next day you may be taking it easy and meditating for about 15 minutes.
Once you've got down that packed, pay attention to what activities really boost your mood and keep track with a monthly mood tracker.
2. Monthly Mood Tracker
With a mood tracker you can keep track of those mood shifts and what triggers them. This tool will help you see how your mood varys over a certain period of time based on different settings and situations that you’re in.
Print out the mood tracker and determine a color code for each mood. For example, if you relate being calm with blue or being happy with orange, you will color in the corresponding box. At the start of each day check in with yourself and determine how you are feeling at that moment. Record this mood on your tracker for each day of the month with the mood color that best describes how you are feeling.
At the end of the day, come back to that mood tracker and do another check in with yourself. See if you've had a positive mood shift. Keep note of what keeps you balanced and of what triggers you. You can even take this activity a step further by journaling your self reflection.
3. Journaling
This is your blank space to be free with your thoughts and dump all your anxieties, release stress, and overall express yourself. Taking a step back and reflecting day-to-day can help boost your mood. Putting down your happy moments, your sad moments or your depressed moments on paper can often help you realize the issue and carve out some solutions. Once you've reflected on your mood, put down some goals. Be specific. You can then hold yourself accountable on what you would like to accomplish.
By keeping them in one space, you can monitor your progress on what you've achieved or what's gotten better. That'll encourage you to look forward to completing the next goal. Look at this as your personal relaxation time. A time to get in touch with your mind and body. Once you've reflected for the day put those words to action and express yourself by stating affirmations.
4. Affirmation Coloring Page
Affirmations are positive statements to allow you to be in control of your thoughts and who you are. “I am resilient; I am determined” are both examples of affirmations. They are a chance to motivate yourself and encourage you to take action on what you are striving to be. This is also a chance to change any negative thoughts or thinking patterns and replace them with more positive thoughts. Repeating these affirmations can boost motivation and confidence, while releasing some stress.
Instead of just stating these affirmations out loud, visualize and bring them to life by adding color to them. This activity will help ease your mind. Print out the page and set out your own intentions and goals by filling in your own I AM affirmations. Then sit back, relax, and color while letting your mind peacefully wander.
5. Make A Happy Meal
After you've done those activities and started to wind down for the day, make yourself a happy meal. If cooking isn't your thing maybe this a chance for you to get in the kitchen and do some experimenting. This will help you focus on a task, giving you the power to take control and complete it. So not only is it a chance to feel accomplished, but also a chance to reward yourself with something you are looking forward to eating.
Making your happy meal will allow you to practice patience. You have to have patience with each step before you even get to take that first bite. Certain things that trigger your mood shifts can possibly be avoided by patience. Cooking yourself a meal that makes you happy can ease that stress and brighten your mood.
Everyday is a day for self care when you are taking the necessary steps to ensure your mood remains steady throughout the year, even outside the cold months. You can download these activities here to ensure that you beat those winter blues.
Author bio: Darasha Singleton is a content writer from Augusta, Ga. She has a background in TV broadcasting and entertainment journalism, which has led her to cover a range of unique topics. In her spare time, Darasha enjoys watching rom-coms(especially Netflix Originals), musicals, learning French, and creating content for her own socials. To learn more, connect with Darasha on Twitter.
Leave Comment