Have you ever thought of writing a journal, only to dismiss it, considering it a thing that children do? But let us tell you that journaling is a very powerful way to express your thoughts and feelings. The benefits of journaling are so many that it is recommended by psychologists as a mental health practice. Even some of history’s greatest people, like Leonardo da Vinci, Marie Curie, Frederick Douglass, and Albert Einstein, used journaling in their lives. 

So, in today’s article, we will talk all about what journaling can do for you so that you can start your own journey today. We will also recommend some of the finest journal books that you can buy on Amazon to help with the process. 

So don’t wait and get started!

Benefits of Journaling

The act of journaling involves writing down your thoughts, ideas, and feelings on a daily basis. It can be in free-form writing, using specific prompts and affirmations, or tracking any life goal. 

But how does journaling really help you in terms of your mental and physical health? Well, there are many astounding benefits to journaling:

1. Benefits of Journaling in Reducing Stress and Anxiety

Journaling has been widely studied to reduce stress and anxiety. It is because when you pen down your thoughts, you are basically transferring any negative emotions, thoughts, and problems directly from your mind to paper without any distractions. This, in return, reduces the mental clutter and allows you to feel calm and avoid stress burnout. 
In a study done on 70 subjects with medical conditions and anxiety, it was found that writing about positive experiences for 12 weeks can result in better health, reduced anxiety, and increased overall well-being. Expressive writing, in particular, has also been found to reduce depressive symptoms.

2. Journaling Helps with PTSD

It has been found in recent research that journaling can be a great tool to manage symptoms of post-traumatic stress disorder (PTSD) as well. Writing about how you feel seems to help people with PTSD deal with their symptoms better, like anger and worry. 

In terms of the physical effects of PTSD, it also helps to reduce body tension and improve focus. 

3. Benefits of Journaling in Creating Self-Awareness

When you start writing a journal, it can help you better understand the events of days and weeks. But when you keep practicing for months or years, it can give you a better perspective on who you are. 

When you look back at your stream-of-consciousness writing, you may start to notice some patterns or ideas that you did not even realize, such as your interests, dislikes, fears, and habits. In this way, your journal can make you a better person as you gain a better understanding of who you are and what you want.

4. Improve Problem Solving Skills 

Another great advantage or benefit of journaling is that when you write about a problem, it helps you to see it in a different way. This makes you understand it better and improves the problem solving skills. 

A study found that writing about personal values before doing something stressful made people do better because it cut down on nervousness and self-doubt. This means that in journaling, you become your own detective, solving every entry as you write. 

5. Benefits of Journaling for Memory

Note-taking has been used throughout history to learn something new. As the physical act of writing something down can cause your brain to remember the phrase and you pay attention to the information you are writing about. So when you practice it daily, it strengthens the memory cells in the brain, the same way as your physical muscles. Science also backs this claim and approves journaling as an at-home tool for memorization. 

In another research study, it has been found that writing things down, like in journaling, makes the brain’s “encoding” process better. This makes it about 20–23% easier to remember facts and important ideas, hence boosting your memory.!

6. Develop Emotional Intelligence 

A journal is the most private place to express your inner thoughts and feelings. As you can write down your fears and desires on a piece of paper, this process helps you to label your emotions, which is the most important part of emotional awareness. As per a study, once you identify your emotions, you can then take constructive steps to manage them.

7. Help in Goal Achievement

When you write about your goals and things you wish to achieve, there is a high chance that you will become more dedicated and ambitious for it. 

According to research, writing down your goals and going back to them (maybe during your daily thought) makes it 42% more likely that you will reach that goal. 

8. Improves Physical Health 

While we get benefits from journaling for mental health, there are many physical benefits observed in many studies. For example, when you practice writing journals over time, it has been shown to be good for your health in a number of ways. For example, it lowers blood pressure, helps you sleep better, and boosts your immune system. 

In another 2013 study, it was proven that those who write heal from wounds and physical pain much faster than those who don’t. 

9. Benefits of Journaling for Sleep

Another very interesting benefit of journaling is that it helps you sleep faster. It is because, when you write, you clear up your thoughts and emotions on a piece of paper. This mental declutter helps to create a calm that eventually makes you relax and fall asleep. 

10. You Build Your Book of You!

Well, it is not exactly a science-based benefit, but when you journal daily about your daily life events, you also write about your reactions and worries, hopes, and emotional state in it. This helps to build an overall narrative of your life over time, more like a biography. It can become something you look back on in the future and see how far you have come. 

How to Journal to Reap the Benefits

There are many forms of journaling, such as expressive writing, bullet journaling, gratitude journaling, journaling for mental clarity, and so on. No matter what type you choose, there is a way to do it more mindfully so that you get all the benefits of journaling you expect:

1. Find a quiet place: Journaling is best done with the least distraction. So, always look for a quiet place either in your home or maybe in your office.
2. Use Pen and Journal: While we do see many digital apps and calendars online, studies recommend that the act of writing by hand can engage the brain more fully than typing. So, the best way to do this is to use a pen and paper for better retention and meaningful writing.
3. Be consistent: Consistency is the key to everything, and writing a journal is no exception. You just need to set any time in the day, be it morning, evening, or at night. The main thing is that you have to be consistent with it. 
4. Keep Your Mind Open: Always remember that your journal is your private reading, and there is no right or wrong way to do it. So write as you feel comfortable and don’t bother spelling mistakes or grammatical errors. 

Best Buys on Amazon for Your Journaling Journey

In modern times, you don’t have to be limited to just a blank notebook to journal your thoughts. There are many structured prompt books, daily calendars, and even bullet journals that can help you reap the benefits of journaling. 

Many people recommend writing with pen and paper rather than using any digital gadget for journaling. That is why we have curated some of the best Amazon finds to make your journaling journey even more fun.

1. Better Everyday Journal

This journal has 365 complete prompts for self-awareness, understanding your past, love, relationships, self-care, happiness, passion, personal growth, and goal setting.

Buy on Amazon

2. The Five Minute Journal

This is the quickest journal we have on the list. This five-minute journal is great for people who don’t have or want to spend a lot of time writing. It has prompts, inspirational quotations, and writing cues that help you set the flow.

Buy on Amazon

3. A Year of Zen: A 52-Week Guided Journal

It is a wonderful journal with creative writing and drawing activities that make you believe and feel good. It’s great for anyone who wants to become more thoughtful and calm in their daily life.

Buy on Amazon

4. Worry for Nothing Journal

This journal is specially designed for people who have anxiety and stress. It helps to improve mental health by guiding you through mindfulness exercises and cognitive behavioral techniques by experts. Its travel size makes it more convenient to carry on the go. 

Buy on Amazon

5. A Guided Journal for Discovering Your Voice

Based on Michelle Obama’s best-selling book, this journal has more than 150 thought-provoking questions and quotes to help you find or rediscover yourself. 

Buy on Amazon

Final Thoughts on the Benefits of Journaling

Journaling is much more than a pen-to-paper thing. Science has proven that it is a way to express yourself and find mind clarity, explore new ideas, boost memory, and reduce mental stress. The best part about journaling is that you don’t need to be a skilled writer for it, or have any expensive material. All you need is a pen, a paper or notebook, and some motivation to begin!

So, by now we know you can clear your mind by writing in a journal, but sometimes a clean home without any negative energy is also just what you need. A calm home can help you think more clearly and feel better all around. Read my post for more insights and tips on How to Clear Negative Energy From Home. 

If you have ever tried journaling and it has benefited you in any way, please share your thoughts in the comments down below. We would definitely love to hear from our readers!

FAQs

What are the benefits of journaling?

Journaling benefits range from reducing negative thoughts and emotions and stress to improving memory and creativity. It can also help you write better and keep track of your growth as a person.

Are there negative effects of journaling?

Research suggests that sometimes, journaling about negative things can cause overthinking and revisiting painful memories. So, it is important to do journaling mindfully and take a break if you feel overwhelmed. 

What does journaling do to the brain?

Journaling can activate different areas of the brain that help to understand different feelings and emotions and boost self-awareness. 

Why journaling can change your life?

Writing in a journal can help you see things more clearly, set and reach your goals, and learn more about yourself. It helps you form good habits and can help you grow as a person over time. 

References 

1. Crawford, Andrea, et al. “Journaling: A More Mindful Approach to Researching a Mindfulness-Based Intervention in a Junior School.” International Journal of Qualitative Methods, vol. 20, Jan. 2021, https://doi.org/10.1177/16094069211014771.
2. Smyth, Joshua M., et al. “Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial.” JMIR Mental Health, vol. 5, no. 4, Sept. 2018, p. e11290. https://doi.org/10.2196/11290. 
3. Meshberg-Cohen, Sarah, et al. “Expressive Writing as a Therapeutic Process for Drug-Dependent Women.” Substance Abuse, vol. 35, no. 1, June 2013, pp. 80–88. https://doi.org/10.1080/08897077.2013.805181.
4. Crocker, Jennifer, et al. “Why Does Writing About Important Values Reduce Defensiveness?” Psychological Science, vol. 19, no. 7, July 2008, pp. 740–47. https://doi.org/10.1111/j.1467-9280.2008.02150.x.
5. An integrative review of the cognitive costs and benefits of note-taking | Scholars Portal Journals. journals.scholarsportal.info/details/1747938x/v22icomplete/223_airotccabon.xml.
6. DiMenichi, Brynne C., et al. “Effects of Expressive Writing on Neural Processing During Learning.” Frontiers in Human Neuroscience, vol. 13, Nov. 2019, https://doi.org/10.3389/fnhum.2019.00389.
7. Ford, Brett Q., et al. “The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence.” Journal of Personality and Social Psychology, vol. 115, no. 6, July 2017, pp. 1075–92. https://doi.org/10.1037/pspp0000157.
8. Kraus, Steven, et al. Goals Research Summary. www.dominican.edu/sites/default/files/2020-02/gailmatthews-harvard-goals-researchsummary.pdf.
9. —. psycnet.apa.org/record/2002-01516-001.
10. Murray, Bridget. “Writing to heal.” https://www.apa.org, www.apa.org/monitor/jun02/writing.
11. Rodriguez, Tori. “Writing Can Help Injuries Heal Faster.” Scientific American, 20 Feb. 2024, www.scientificamerican.com/article/writing-can-help-injuries-heal-faster.
12. Scullin, Michael K., et al. “The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists.” Journal of Experimental Psychology General, vol. 147, no. 1, Oct. 2017, pp. 139–46. https://doi.org/10.1037/xge0000374.
13. Ihara, Aya S., et al. “Advantage of Handwriting Over Typing on Learning Words: Evidence From an N400 Event-Related Potential Index.” Frontiers in Human Neuroscience, vol. 15, June 2021, https://doi.org/10.3389/fnhum.2021.679191.

The post The 10 Amazing Benefits of Journaling for Your Health—Backed by Science first appeared on The Lifestyle Book.

The relationship between emotions and yoga is deeply intertwined. A consistent yoga practice cultivates a strong mind-body connection, allowing us to better understand ourselves physically, mentally and energetically. We consciously bring our awareness to our breath and to physical and mental sensations, a practice that we so rarely indulge in during day-to-day, busy lives. But what is yoga for emotional release, and can we truly use yoga poses to release trauma?

Does yoga release emotional trauma?

Not every yoga practice is the same. Some yogis delve into deep meditation, while others focus on a physically challenging Asana (pose) practice. In almost every case though, yoga leads practitioners to a much deeper understanding of themselves and the emotions they might have stored inside.

Author of The Body Keeps the Score and celebrated trauma expert Bessel van der Kolk, MD, outlined the evidence for yoga’s healing properties in an interview with Kripalu:

Our studies show that yoga is equally as beneficial—or more beneficial—than the best possible medicatons in alleviating traumatic stress symptoms. In the studies we did involving neuroimaging of the brain before and after regular yoga practice, we were able to show that the areas of the brain involving self-awareness get activated by doing yoga, and those are the areas that get locked out by trauma and that are needed in order to heal it.

This could explain why it is common to start feeling emotional after yoga, as many practitioners report, as you are unlocking areas of your body and psyche that are typically blocked off. In yoga we talk about Prana, the vital life-force energy. By moving our body in certain ways, we allow the Prana to flow freely, revitalising our energetical system and opening ourselves to the universe – which sometimes means becoming open to our own blocked emotions.

Where is trauma stored in the body?

Maybe you’ve been to yoga classes where the teacher has referred to emotions in the body. You might have heard them refer to emotions stored in shoulders, emotions stored in hamstrings, or how we can use yoga to release emotions more generally. But is there merit to this idea that trauma or other unpleasant emotions are stored somewhere physically?

We have all experienced it, right? For example, stress manifests in physical tension, the shoulders rising and the neck becoming stiff. Excitement gives us butterflies in our tummy. Anxiety can give us tightness in the chest and trouble breathing. This is not just anecdotal – studies show that these are common experiences across the world.

It is no wonder then that yoga’s comprehensive movement patterns, deep breathing exercises and conscious awareness and mindfulness stimulates and opens these areas of emotional harboring.

Which yoga is best for emotional release?

So, let’s unpack 7 of the top poses you can start with when exploring exercises to release trapped emotions. You can try these within a sequence or independently; mix and match the yoga practice to suit your unique mind and body, and begin to unlock emotions.

Remember to always practice safely, within your physical and emotional boundaries. It is not about how it looks or appears to the outside eye – your yoga practice is all about how it feels for you.

7 Yoga Poses for Emotional Release

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

A staple in almost every yoga Asana class, cat-cow pose is a great way to warm up and loosen the spine and whole back-body. A fluid movement, synced up with the breath, it lubricates tension that may have built up in the back and shoulders. Flowing through these postures a few times releases stagnant energy that’s built up through the spinal column. Try moving intuitively here, rotating the ribs and moving the hips in ways that feel good for you.

Alignment tip: Focus on stacking the joints in this posture to ensure proper alignment and safe practice. The shoulders should be on top of the wrists, and the hips on top of the knees. Find that aligned table top position before flowing through cat-cow.

2. Camel Pose (Ustrasana)

Camel pose is a pretty intense heart opener, so approach with caution and make sure your chest, shoulders and spine are warmed up before attempting this pose. The backbend helps to stretch out the front of the body, opening the chest to the sky and therefore releasing tension stored in the shoulders. This posture helps to open up the breathing channels, expose the heart center and allow for our feelings of love, compassion and grief to come to the surface.

Alignment tip: Keep the hips pressing forward as though you are pushing them against the wall. This will keep the hips aligned safely over your knees and activate the glutes, therefore helping to protect the lower back in this intense backbend.

3. Pigeon Pose (Eka Pada Rajakapotasana)

Many yoga gurus and teachers refer to emotions stored in glutes and hips, and emotional benefits of hip openers in yoga. Pigeon pose is one of the most effective ways to target this area. Allow time in your practice to hold this pose for a while, breathing deeply into the stretched area, and surrendering to any emotions that rise up as you go deeper into the posture. Feel free to place a block or cushion under the active hip if you are tighter in this area – there is no need to stretch too deeply or feel any pain.

Alignment tip: Oftentimes teachers will say to have your shin bone parallel to the top of the mat. For many of us this causes strain in the knee joint and difficulty relaxing into the pose. Try drawing your front foot a little closer to your groin if needed.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)

Supta Baddha Konasana, or reclined bound angle/butterfly pose, is a gentle way to open up the hips whilst finding relaxation. Close down the eyes and bring your awareness inwards when trying this pose. Opening the palms, hips and chest to the sky encourages a sense of vulnerability and openness, allowing for emotional surrender and the release of stress. Consider placing blocks or cushions under each knee to make this more of a restorative, Yin-type pose.

Alignment tip: Relax the skin of the face, the neck, the jaw and the space between the eyebrows. Often, without realising, we are holding tension in those areas. Consciously relax to receive greater emotional release benefits.

5. Bridge Pose (Setu Bandhasana)

Bridge pose is another beautiful heart opener the stretches out the chest and shoulders, allowing for space in the ribs, lungs and heart centre. With supportive breathing and an inwards focus, suppressed emotions can start to release from the heart chakra. Also notice how the feet and shoulders are firmly rooted into the floor for a sense of grounding that promotes emotional stability. In combination, this can be a great yoga pose to release trauma.

Alignment tip: Squeeze the glutes to activate the legs and press the feet into the ground to properly support the spine. For a greater heart opener, try rolling the shoulders underneath your body and imagine the chest is being pulled towards the sky by a golden thread.

6. High Crescent Lunge (Ashta Chandrasana)

A more active pose than some of the others on this list, high crescent lunge is another way to stretch tight hip flexors where emotional tension is often stagnating. Allow fear to melt away as you breathe into this strong posture. In this variation, we opted for hands bound behind the back, to gently open the heart as well. Grounding through the legs and lifting the heart fosters a sense of emotional balance and resillience.

Alignment tip: Tuck your tailbone under by gently activating your glutes to avoid compressing the lower back and causing any unnecessary tension and pain.

7. Upward-Facing Dog (Urdhva Mukha Svanasana)

A powerful heart opener, upward-facing dog expands the front of the chest and stretches the spine. Emotional heaviness and stress found in the shoulders can be released in this posture, and as we open our hearts and throats to shine forwards, we can breathe out grief and receive courage and strength. This is a go-to pose in any yoga for emotional release practice.

Alignment tip: Keep your shoulders pressed down away from your ears to avoid creating tension in the neck. You can keep the hips on the floor and lift the chest only slightly for a gentler stretch.

Finding Peace and Balance with Yoga for Emotional Release

So, now you have a great basis of yoga poses to release negative energy, open up to positive vibrations and add to your yoga for emotional release and anxiety practice. As we have learned, yoga and emotions are intricately intertwined, as at its core yoga is a journey towards our true selves, navigating through all the trauma and feelings along the way.

Yoga literally means ‘union’. The bringing together of the mind, body and spirit, and the oneness of ourselves and the universe. Emotional release is a key facet of this practice, as we shed the burdens of our past to better live in the present. The physical or Asana element of yoga is a tool that helps us on the greater journey towards emotional and spiritual transformation – towards union.

Looking for more yoga pose inspiration beyond yoga for emotional release? Check out our piece on Yoga for Anxiety – 8 Powerful Poses to Calm Your Mind.

References:

“Mind-Body Connection.” Yogapedia, Yogapedia Inc., www.yogapedia.com/definition/7116/mind-body-connection. Accessed 13 Nov. 2024.

van der Kolk, Bessel. “How Yoga Helps Heal Trauma: A Q&A with Bessel van der Kolk.” Kripalu, Kripalu Center for Yoga & Health, www.kripalu.org/resources/how-yoga-helps-heal-trauma-qa-bessel-van-der-kolk. Accessed 13 Nov. 2024.

Ali, Abrar. “Are Emotions Trapped in Your Body? Somatic Symptoms, Locations, and More.” Medical News Today, Healthline Media, www.medicalnewstoday.com/articles/emotions-trapped-in-the-body. Accessed 13 Nov. 2024.

“Prana.” Ananda, www.ananda.org/yogapedia/prana/. Accessed 13 Nov. 2024.

Sadhguru. “Daily Wisdom: Yoga Means Union.” Isha Sadhguru, Isha Yoga Center, https://isha.sadhguru.org/en/wisdom/video/daily-wisdom-yoga-means-union. Accessed 14 Nov. 2024.

“Yoga for Self-Discovery: How Asana Practice Enhances Spiritual Growth.” Warriors Divine, https://warriorsdivine.com/blogs/the-path/yoga-for-self-discovery-how-asana-practice-enhances-spiritual-growth?srsltid=AfmBOorIhoGgW_VAUJ5uCYIUOahKGjd7y2EBOr82uZHREWPlZbuv14HE&rb=o. Accessed 14 Nov. 2024.

The post Yoga for Emotional Release: 7 Poses to Help You Process Stuck Emotions first appeared on The Lifestyle Book.

As October rolls in, many people find delight in the beauty of fall. The crisp leaves underfoot, cozy evenings and sunsets, apple-picking adventures, and of course, pumpkins everywhere. But for some, this season can bring an unexpected heaviness. Instead of feeling good, it can feel like a struggle to even get out of bed.

Well, there is a reason for all those lazy feelings and almost 5% of the US population suffers from such seasonal winter depression. But what is this condition exactly and why does it have such a strong effect on us?

Let’s begin by understanding what winter depression is. 

What Is Winter Depression? 

Winter depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs with the changing of seasons. While it can usually affect people at the beginning of any season, it typically begins in autumn, lasts into the winter months, and then improves in the spring. 

Interestingly, women are four times more likely than men to experience this condition. Also, as winter depression is most common in the fall and winter, people who live in colder places are more likely to have it. For example, those who live in Florida might not be as likely to get SAD as people who live in Canada.

What Causes Winter Depression? 

The exact reason why the body feels so depressed during the winter season isn’t fully understood yet. However, many scientists believe that it can be caused by days getting gradually shorter. 

Fewer hours of light make the brain produce less serotonin, which is a hormone that plays an important role in managing mood. Also, disruption of the circadian rhythm and hormonal changes like melatonin have a way of contributing. Due to the absence of sunlight, they disrupt your biological clock, making it difficult for one to get a good rest at night and thus the feeling of sadness starts to creep in.

What Are the Symptoms of Winter Depression? 

SAD is more than just winter blues or feeling depressed. Those experiencing it may find themselves feeling increasingly lethargic, withdrawn, and unable to enjoy activities they once loved, just like depression.  However, there are many related symptoms that can be seen in a person who feels it. 

• Feeling sad and lifeless most of the time and daily 
• Social withdrawal, or more like a hibernation. 
• Thoughts of hopelessness and despair
• Changes in the diet and increased cravings for carbs and sugar 
• An excessive urge to sleep or no sleep at all
• Difficulty doing normal activities 
• Having thoughts of self-harm or not wanting to be alive

These symptoms are different from major depression due to the typical onset of symptoms and their pattern. In order to be diagnosed with seasonal affective disorder, these symptoms must be present for at least two years in a row.   

How to Get Out of Winter Depression?

Living with winter depression can be hard. But it doesn’t matter where you live or how dark and cold the winters are; it is totally treatable.

Let’s learn how to beat these winter blues. 

1. Light It Up

Light therapy, also known as phototherapy, is considered the gold standard for winter depression treatment. It is a promising choice for many and most people see benefits within a week or two after starting therapy. This effective treatment mimics natural sunlight using specially designed artificial lamps with the best intensity of 10,000 lux. 

The process of using light therapy treatment involves sitting in front of the lamp for almost 20–30 minutes daily. It is best to start your day with this routine. If you want to get the most out of light therapy, it’s recommended to begin in the fall and keep going all winter long, even if the days are shorter.

2. Soak Up the Sun

Another best method to deal with SAD is spending time in natural light, such as outdoors, in parks or gardens. Sunlight, even in small doses or on cloudy days in the winter, will help increase serotonin levels and boost your mood.

So whenever possible, find ways to spend some time outside by going out for a walk. If that is not possible, try just sitting next to a window. Try exposing yourself to the sun without wearing sunglasses. Another thing that helps is to let as much sunlight into your room or workplace by opening blinds and letting the sunlight in. 

3. Change the Mindset

We know that these winter blues aren’t your own choice. So why not shift your mindset and embrace it instead of resisting it?  

For example, in Northern Norway, winter is seen as a time to enjoy and not just tolerate. In fact, it was even proven in the study that people there are actually less likely to be depressed because they have a positive winter attitude. 

So, what you can do is consciously try to change your mindset. Try thinking of cozy hot chocolates, skating or skiing, winter puzzles, building a snowman, and finally, wearing all those winter clothes tucked away in a closet.

Winter can be a season of warmth and delight if you let it! 

4. Turn the Tunes On for Winter Blues

When the sunlight is dim outside, you can also use music as a tool to reduce winter mood swings. Research shows that music therapy offers real psychological benefits for those battling seasonal affective disorder. It triggers the brain to produce prolactin and is clinically proven to reduce stress and anxiety. A 2014 study even found that music therapy significantly alleviated symptoms of SAD in patients.

Also, it is better to listen to music mindfully rather than passively. Research indicates that simply listening passively to music typically doesn’t enhance or change your mood as significantly. But music is much more likely to make you feel better when you connect with it on a deeper level—with the music, rhythm, and lyrics.

So try this hack by listening to your favorite tunes maybe sing along and see the difference yourself! 

5. Don’t Ditch Exercise 

Like all the other benefits we get from moving your body, doing some physical activity can work as an antidepressant charm too. 

In fact, exercising for 30 to 60 minutes every day has been found to help you reduce your depression risk by 26%. So, make physical exercise a must during the winter, like a good strength training regimen or aerobics. 

If you feel sluggish or don’t know where to start, you can get help from a trainer or take classes online to learn at home aerobics. If not, then there are great workout videos on YouTube that you can do without any equipment and in as little as 15 minutes.

6. Laugh More

There is nothing wrong with admitting that laughter is the best medicine, even for treating seasonal disorder (SAD). It is because, when you laugh, stress hormones such as cortisol drop, and your endorphins get a boost. Research backs up that laughing has several health benefits, including elevating mood, boosting immunity, and improving general well-being.

So, to brighten up your SAD days, try watching a funny movie or a comedy show, play games with friends, or even try yoga therapy. All of these activities can surely lift your mood. 

7. Get Social to Beat Winter Depression

You might be thinking that hibernating like a bear in winter will be best for you in winter. But do you know that keeping yourself isolated can be as bad for your health as smoking 15 cigarettes a day?

Getting more social and meeting people is actually great for beating the winter blues. According to a study, being among loved ones makes you feel more at home, which boosts satisfaction and pleasure and reduces depressive symptoms.  

So, try talking to your loved ones on a phone call and let them know your feelings. They might become the best source of help. You can also try calling at least one trusted person daily.

Or try taking someone along with you for a walk or for a coffee, even if you don’t feel like it. A little company doesn’t harm anyway, right?

8. Be watchful of What You Eat

Good food can lift your mood in seconds. So try to add some nutritious options to your diet to treat winter depression. 

While winter depression may make you binge eat carbs or junk food, try to eat more protein and fresh produce to stave off sugar crashes. 

Some other options to add to your winter regime are foods loaded with vitamin D and omega-3 fatty acids. These two nutrients are crucial for brain and heart health, but people with winter depression or SAD tend to eat less of them. So incorporate these nutrients by adding foods like fatty fish, fortified cereals, milk, and orange juice to your diet. 

If you struggle to get enough vitamin D through your diet, you can also consider taking supplements during the winter months. To get a more detailed and in-depth plan, a nutritionist or doctor can help you figure out what foods you should cut out or add more to your diet.

9. Plan a Staycation! 

Another very helpful yet less discussed thing to treat winter depression is to plan a vacation to places that are warmer or offer more sunshine. It can help you escape cold, overcast skies for a while. Not only this, planning your trip can make you feel good even before you leave, and a good mood can last for a long time after you get back. 

If that is not the option, then try exploring the neighborhood, spending some time out, and finding ways to do fun holiday activities at home.

10. Seek Professional Help

If these methods do not help you, it is time to seek help from professionals. There are services and treatments they offer that can give you a helping hand. These include cognitive behavioral therapy or certain medications.

Wrapping Up

Do not let the winter depression overcome the joys of life. As the colder months approach, it is the perfect time to take action. We have shared numerous ways to prepare for the winter depression and how to deal with it. Why not try adding them to your routine before the winter season begins? Test them out and see how they work their magic. 

While using these strategies to fight winter depression, how about reading our article on Mindful Christmas Coloring? It is a fun way to unwind and even find happiness in the season while also bringing some color to the cold winter days!

References 

1. Melrose, Sherri. “Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches.” Depression Research and Treatment, vol. 2015, Jan. 2015, pp. 1–6. https://doi.org/10.1155/2015/178564. 
2. “As winter approaches, seasonal depression may set in for millions.” https://www.heart.org/, 30 Nov. 2022, www.heart.org/en/news/2022/11/30/as-winter-approaches-seasonal-depression-may-set-in-for-millions. 
3. Kuehner, Christine. “Why is depression more common among women than among men?” The Lancet Psychiatry, vol. 4, no. 2, Feb. 2017, pp. 146–58. https://doi.org/10.1016/s2215-0366(16)30263-2.. 
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