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, <strong>2018</strong>). 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, <strong>2018</strong>). 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. <strong>2018</strong>. “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.
Cape Branch Cape Town Aquarium Outing On Wednesday, 16 May <strong>2018</strong> our Duchenne muscular dystrophy children from Astra School enjoyed a fun day at the Cape Town Aquarium. As a group we got to explore the various exhibitions and even to watch feeding times of the penguin colony, stingrays and turtles! What a joy it was to enjoy this lovely day together. 33
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