MDF Magazine Newsletter Issue 56 August 2018

Sandra’s thoughts on…
Beating the winter “blues”
By Sandra Bredell (MSW)
Winter is not a season enjoyed by all people. Some
people get anxious, as it can be a challenge to stay
warm and well nourished. For some, it just is a grey,
miserable time making them to feel sad or depressed
and to lack energy. In contrast, some people really enjoy
wintertime, which can be understood, looking at areas
like Sutherland, Ceres and the Matroosberge, where
snow paints a winter fairytale picture. We are grateful
for the snow, as it provides water to the drought-stricken
areas. Although winter is a season to be enjoyed, a lot
of people seem to look at it as a season to be endured.
Let us look at some things we can do to gain a more
positive wintertime mindset.
1. Do things in winter that you cannot really do in
summer
Enjoy hot beverages like hot chocolate and relax by the
fire wearing nice snuggly clothes. “Focus on the joys of
winter”, says motivational coach Robert Ashton, author
of The life plan: 700 simple ways to change your life for
the better (Foster, 2018).
2. Focus on getting more light
There seem to be a lot of truth in light-therapy, as it has
a positive effect on the mood. So, open those blinds
and curtains of your house and let the light in. Sit closer
to the window and embrace the sunlight. Do not sit indoors
all day; try to spend some time outside the house,
even if just to have your coffee on the porch.
3. Continue to do your exercises
Continue with exercises, stretches and massages – this
works like a natural antidepressant. Do not stop what
you love to do in winter.
4. Wear clothes that are appropriate to winter
Invest in clothing that keeps you warm, dry and cosy.
Rather wear bright colours than brown, grey and black
as this can also lift your mood. According to Leatrice
Eiseman (in Brucculieri, 2017), there seems to be a link
between colours and emotions. Bright and warm colours
tend to add to a happy feeling.
5. Listen to uplifting music
Listen to your favourite music as often as you like.
Cheery music improves the mood. Listen to upbeat
tunes while doing exercises and stretches. When you
want to listen to music, you need to find the right song
for what you need in that specific moment. According to
Bergland (2012), you need to ask yourself: "Does this
song make me feel like the glass is half empty or full?
Does this song make me feel energized or depressed?
What state-of-mind do I want to be in right now?"
6. Staying hydrated during winter
Even in winter it is important to stay hydrated, and sufficient
water intake is beneficial for your body, skin and
muscles. Cold air contains less moisture than warm air.
One does not feel as thirsty in winter and tends forget to
drink water. Urination increases in winter and therefore
the intake of water is necessary.
7. Healthy vs comfort food
Winter comfort food is yummy, but in moderation. Good
nutrition and a healthy body and mind go hand in hand.
Planning your meals is very important, especially at
those times when you just feel like snuggling up under
a warm blanket and are tempted to rely on take-aways
and comfort food. Do not cut down on fruit and vegetables,
as your body needs the vitamins they provide.
Invest in healthy soups and stews, which can be frozen
in portions and easily be warmed up. The correct diet
can also help to raise serotonin levels. Adding one of
the following serotonin boosting foods to each of your
meals might just do the trick: bean sprouts, asparagus,
sunflower seeds, cottage cheese, pineapple, spinach
and bananas. These are listed by Dr Caroline Longmore,
author of The Serotonin Secret (Foster, 2018).
Also add nuts, seeds and green leafy vegetables to
your meals as these are rich in magnesium and help
promote sleep. When you feel like having fries, rather
opt for sweet potato chips. During the colder months, up
your intake of fish, eggs and cheese, which are rich in
vitamin B12. Tomatoes, citrus fruit and red peppers are
good choices as they contain a lot of vitamin C.
8. Catch up on reading
This is a great time to catch up on that reading you have
planned to do for a while now. Snuggling up and reading
a book is a perfect pastime for the cold winter days.
Make a list of which books you would like to read during
winter. This adds to the excitement and makes you
look forward to the opportunity. You could pick themed
books, for example with a winter or summer theme or
linked to a specific topic.
9. Reward yourself
Plan something you will enjoy either as a treat for yourself
or with friends. Go and see a movie, attend a concert,
visit a restaurant to lift your mood when you start
to feel down. If you cannot make all of this come true
this winter, start a wish list of things to do for next winter.
10. Remember to laugh
“Laughter is the sun that drives winter away from the
human face” (Victor Hugo, quoted in Shein, no date)
References:
Bergland, Christopher. 2012. “The neuroscience of music,
mindset, and motivation.” Psychology Today, 29 December.
https://www.psychologytoday.com/us/blog/the-athletesway/201212/the-neuroscience-music-mindset-and-motivation.
Brucculieri, Julia. 2017. “How adding bright colors to your
wardrobe can help you beat the winter blues.” HuffPost, 20
November. https://www.huffingtonpost.co.za/entry/bright-colors-beat-the-winter-blues_us_5a0f1373e4b0e97dffed0723.
Foster, Helen. 2018. “10 ways to beat the winter blues.” Psychologies,
14 January. https://www.psychologies.co.uk/10-
ways-beat-winter-blues/.
Shein, Elizabeth. No date. “10 cool ways to beat the winter
blues.” CTRI – Crisis & Trauma Resource Institute. https://
blog.ctrinstitute.com/10-cool-ways-beat-winter-blues/.
Whiting, Kate. 2017. “Healthy winter diet: The best foods to eat
to stay well this winter.” BT. http://home.bt.com/lifestyle/health/
healthy-eating/winter-diet-to-stay-healthy-11364216640411.