Do you feel down during the cold and shorter days of winter? While having winter blues is typically normal, it’s critical to pay attention to how it affects your ability to function throughout the day. For example, if it keeps you from doing necessary daily tasks, you might be experiencing more than winter blues.
The winter months can trigger the symptoms of seasonal affective disorder (SAD). It’s a type of depression that starts in the late fall or early winter and goes away in warmer months or the rest of the year. People diagnosed with SAD experience symptoms that interfere with their daily functioning, such as feelings of sadness, hopelessness, difficulty sleeping, and low energy.
There’s a variety of treatment options for SAD, including psychotherapy and medications. But working out and other forms of regular physical activity can also help ease the symptoms. Hence, get to know the best workout routines you can try to relieve this seasonal depression.
Walking
When you’re experiencing seasonal depression, you might feel tired, and all you want is to sleep more. But walking is a natural mood lifter. It can re-energize your body, providing you with the momentum you need for the day. The first steps would be challenging, but they can help make a difference with what you feel.
You’ll be surprised by the energy you get after completing a walk. You get a sense of satisfaction while tracking your walks and seeing the miles adding up. If you’re struggling to get through the day, a daily walk may help lift your mood. Note that you don’t have to walk a mile right away. Just trying to put one foot in front of the other is a good start.
Aerobic Dance
This high-intensity aerobic exercise boosts the production of endorphins. They are the body’s painkillers, which reduce stress, block pain and increase sensations of pleasure. It’s a great way to feel calm and become optimistic. You can shift your outlook from repetitive negative thoughts to the present moment as you move and dance around.
Since it’s a full-body movement, an aerobic dance can also help you burn a lot of fat and calories. Dealing with some weight gain is typical when suffering from seasonal depression. However, by incorporating a dance workout into your daily routine, you can maintain a healthy weight and make yourself feel better.
Strength Training
Lifting weights are known to help build lean muscle mass or bulk up. However, it turns out that it’s also beneficial when dealing with seasonal depression. In addition, as a type of strength training, weightlifting teaches you to get through a grueling hardcore workout.
Besides the energy and strength you get, there’s a feeling of accomplishment after your workout. This also gives you the boost of confidence you need to face the challenges of life head-on. It doesn’t matter how much weight you’re lifting and for how long. By just showing up and completing the workout, you’ll feel better.
Tai Chi Moves
This is an ancient Eastern tradition that brings several benefits to health. First, it’s a mindfulness physical activity that involves a series of gentle exercise movements. With a combination of breath, mind, and physical exercises, you can create harmony between the mind and body.
Several studies have shown the benefits of this mind-body intervention to regulate emotion and relieve the symptoms of mood disorders, including seasonal depression. You can include tai chi in your everyday routine and get relief and serenity through slow and flowing movements.
Yoga
Practicing yoga is another low-impact method you can use to relieve the symptoms of seasonal depression. Like tai chi, it also promotes a sense of calmness through a number of gentle exercises. But the difference is that yoga involves maintaining specific poses, whereas tai chi focuses more on moving through relaxed postures.
Yoga is an excellent way to release negative emotions. Instead of ruminating on painful thoughts, you can pay more attention to breathwork that calms your mind and body. This helps bring you to a place of acceptance and serenity.
Other Ways to Cope With Seasonal Depression
There are several ways to treat and cope with seasonal depression. Equipping yourself with them may help you determine what works best for you and your circumstances. Read them below:
- Psychotherapy: SAD is a mental health disorder, so don’t be afraid to seek professional help. A psychologist can help you determine whether you’re experiencing SAD or not. You can also learn better ways to cope with this seasonal depression through psychotherapy.
- Medications: Symptoms of SAD can be so severe that taking medications would be necessary. The doctor may prescribe an antidepressant to help you deal with the symptoms depending on your case. Like other medications, you can use a prescription savings card when you fill a prescription for SAD.
- Natural Sunlight: Serotonin plays a role in mood. Because sunlight helps the brain produce such hormones, getting yourself some sunshine in the morning can help lift your mood.
One Last Note
Seasonal depression happens not because you’re not trying hard enough. Instead, it’s a biochemical imbalance in your brain. Even if exercise can help you regain a positive attitude, don’t beat yourself up with workout routines and schedules. Always remember to be kind and patient to yourself.
