As we reach the end of January, the days of grey clouds and zero sunshine are long and frequent. Thankfully we’ve got our very own source of sunshine, Sandy Portko, who serves as our resident early childhood development expert. She’s on deck to help us get through these winter blues; Here’s what she had to say:
“Anyone who has spent at least one winter in Michigan knows what to expect from November until April. The gray, dreary days begin early and can last until well after spring has officially begun. Fortunately, November and December also bring with them multiple holidays with celebrations and gatherings that allow us to focus attention on things other than weather. Families and friends get together, kids are out of school, some travel out of state, and schedules change for many.
Then the new year begins and January hits full force! Many people feel exhausted, and the weather only makes things worse. There are physical and emotional aspects to these “blah” feelings. Holiday foods usually are higher in sugar and fats and alcohol is consumed more frequently. The body’s reaction to excesses of these items can contribute to physical and emotional “let downs” by affecting the hormones related to feelings of depression. Post-holiday changes plus Michigan winter weather can add up to the “Blahs.” Some even experience what is called Seasonal Affective Disorder (SAD), which involves actual depression during this time.
We can’t change the weather and most of us don’t want to or can’t move to sunnier places, but we can act in ways that reduce the negative effects of this season.
Increase Activity
Increased activity levels boost the brain’s release of “feel good chemicals.” Simply walking around the block in the fresh air can work. Bundle up the kids and play in the snow or have them help shovel the sidewalk. Outdoor activities with the kids can provide a triple mood boost: exercise, fresh air, and bonding time that benefit everyone involved. Exercise can be done indoors, doesn’t always require gym equipment, and is equally helpful in promoting well-being. Even just going up and down stairs briskly for 5 minutes a day can produce positive results!
Eat Well
Another way to feel better is to eat healthier meals by including more fruits and vegetables and decreasing the intake of processed foods which have high levels of sugar, fats, and preservatives. You can go a step further by using fresh or frozen fruits and vegetables rather than store-bought canned products, which are healthier for all ages. Reducing intake of carbonated drinks and alcohol, diluting fruit juices with water, and switching to decaffeinated coffees and teas can all promote better overall health which will make a person feel better.
Get Plenty of Vitamin D
Researchers have discovered that most people in Michigan (and other regions with low levels of sunlight) have below normal levels of vitamin D. Our bodies need enough sunlight to change chemicals into vitamin D which is necessary for many organs to work efficiently. The brain especially needs vitamin D, as does the immune system. Without enough vitamin D, people experience more illnesses and feelings of sadness.
You can purchase vitamin D3 supplements over the counter. For best results, call your primary care provider to ask what dosage of vitamin D3 would be best for you and/or your children. Some doctors might send you for a simple blood test first to get the correct dosage for you. Others may simply recommend the average normal dose; no prescription is needed for this.
Artificial Light
Another safe, easy way to deal with SAD is to use a specially designed full-spectrum light for about 20 minutes a day. When first developed, these lights were very expensive, but now they can be found for as low as $25 in many online stores. As with many other situations, the more of these behaviors you can put into practice, the less you will experience the ‘downs’ of the dreary gray season and the quicker you will get through it.”
Thanks for those tips, Sandy!
Self-care might look different for everyone. For me, staying in touch with the people in my support system, listening to uplifting music, and changing all my background screens to pictures of sunny beaches helps me push through these long, grey days.
At the end of the day, it’s important to remember to take care of yourself in whatever way that means to you. For some, changing habits can go a long way; for others, these feelings can persist. Below you will find resources for national, regional, and local mental health resources.
Click here to visit the Mental Health Association of Michigan resource page
Click here to visit the University of Michigan Department of Psychiatry mental health resource list
Click here to visit the Michigan State University mental health resource page
Click here to visit the Kent District Library page for mental health and other community resources specific to the Grand Rapids and surrounding areas
Thanks for reading!
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