With the festive season unfortunately over, the January Blues can make some peoples mood fall faster than the thermometer.
But what is it about the darkening days that can make so many of us feeling down in the dumps?
To help, Insulation Express have uncovered the differences between S.A.D. and the winter blues, before shedding light on 5 ways you can combat the January Blues:
1) Exercise moderately
- Achieving 150 mins of cardio a week has been proven to improve symptoms of mild to moderate depression.
- It’s also achievable: If you divide the 150 minutes into five days, you only need to work out for 30 mins a day.
- You could even do this on your lunch-time.
2) Grab some natural sunlight
- Exposure to sunlight increases the brain’s release of the hormone serotonin, which is associated with boosting mood.
- Low levels of serotonin are associated with a higher risk of low mood and seasonal affective disorder (S.A.D.)
- But by getting just 10 mins of sunlight on your face, three times a week, you can reap the vitamin D benefits of sunlight.
3) Eat foods rich in vitamin D
- You can also boost your vitamin D intake even further, by eating foods rich in this nutrient.
- It can be found in oily fish, such as salmon, tuna or mackerel.
- If you’re vegetarian, you can also find vitamin D in egg yolks, mushroom, orange juice and oatmeal.
4) Get a good night’s sleep
- Everyone knows that a bad night’s sleep can leave you lacking energy and put you in a low mood.
- The best way to overcome this is by developing a sleep routine. Try going to sleep and waking up at the same time each day.
- If you’re struggling to sleep, don’t lie awake watching the clock. Read a book as this will help you drift off.
- Mindfulness practices have been proven to help those who suffer from a low mood.
- Start small by sitting still for two minutes. Then gradually build up the time day by day or week by week.
- Also, don’t worry about clearing the mind – this can be hard
- Instead just try to practice focusing on your attention, and then practice some more when your mind wanders.