Do the short days, long nights, and slushy sidewalks of winter make you sad—as if you want to curl up under the covers and stay there? Think you may have teenage depression? Don’t despair. It’s common to get the blues when the skies turn gray. But there are many things you can do to feel better and de-stress.
Tips for teenagers dealing with seasonal sadness:
Feed your senses. Walk briskly outdoors, dance, wear or smell essential oils (bergamot, rose, jasmine, lavender, ylang-ylang, and peppermint are all uplifting), listen to music, or put some fresh flowers or green plants in your bedroom. Without the bright summer sunshine or crimson leaves of fall, our eyes, ears, and skin crave stimulation. Indulge them.
Lighten up. Seasonal affective disorder (also called SAD) is a type of depression that is triggered by the seasons. Although it usually starts after age 20, some teenagers can get SAD. If you notice that you lose energy, gain weight, and crave starchy foods every winter, you might benefit from a special light box, visor, or lamp designed to help people with SAD. Even if you don’t have SAD, spending time in the sunshine or cozying up near the fireplace will warm and brighten dark winter days.
Get moving. Many studies have shown that physical activity—shooting some hoops, going for a run, dancing at a party, even walking the dog—can boost your mood. Even ten minutes of getting your blood pumping can make a difference.
At least 30 minutes of moderate physical activity on most days of the week is the recommended minimum.
Season for the season. During the winter it is best to eat foods that give you energy and heat your digestive system. Roasted vegetables, hearty soups, and chewy whole grains are all good for winter health. And if you spice winter dishes with warming cinnamon, nutmeg and ginger, they are even better. Pick a recipe with these ingredients and give it a try! (Or ask your mom or dad to help out, if it seems too challenging.) As much as possible, avoid anything cold or processed.
Count your blessings. Every day, write down 10 things you are grateful for. Make it as specific as possible (yes, even “my little brother didn’t hide my homework this morning” counts!). Focusing on what’s good in your life shifts the way you see the world. And who knows—it might even help you get along better with your little brother.
