{"id":10332,"date":"2018-11-09T18:41:21","date_gmt":"2018-11-09T18:41:21","guid":{"rendered":"https:\/\/thedetoxspecialist.com\/blog\/?p=10332"},"modified":"2018-11-12T10:45:27","modified_gmt":"2018-11-12T10:45:27","slug":"beat-winter-blues-with-mindfulness","status":"publish","type":"post","link":"https:\/\/thedetoxspecialist.com\/blog\/beat-winter-blues-with-mindfulness\/","title":{"rendered":"Beat those Winter Blues with Mindfulness"},"content":{"rendered":"<div id=\"thede-3970017495\" class=\"thede-before-content thede-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2337972821559110\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block; text-align:center;\" data-ad-client=\"ca-pub-2337972821559110\" \ndata-ad-slot=\"5013879607\" \ndata-ad-layout=\"in-article\"\ndata-ad-format=\"fluid\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10334\" src=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/Sad_Header.jpg\" alt=\"winter blues, mindfulness\" width=\"800\" height=\"600\" srcset=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/Sad_Header.jpg 800w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/Sad_Header-300x225.jpg 300w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/Sad_Header-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Do you suffer with the Winter Blues? Let&#8217;s face it most of us are affected to some degree by the change in seasons. We feel more cheerful and energetic when the sun is shining and the days are longer than in the darker days of Winter. Some people though are badly affected during the Winter months.<\/p>\n<p>This has been particularly recognized in Sweden where there is a marked difference in the light exposure people get between the long summer days and the dark winter nights. According to <a href=\"https:\/\/www.telegraph.co.uk\/health-fitness\/body\/feeling-gloomy-should-ditch-addiction-junk-light-winter\/\">Karl Ryberg<\/a>, a Swedish psychologist who prescribes natural light to boost happiness and energy, the impact on mood is obvious to those who have lived in Sweden for generations. He says<\/p><div id=\"thede-181684758\" class=\"thede-content thede-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2337972821559110\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block; text-align:center;\" data-ad-client=\"ca-pub-2337972821559110\" \ndata-ad-slot=\"5013879607\" \ndata-ad-layout=\"in-article\"\ndata-ad-format=\"fluid\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>\n<blockquote><p>our DNA is coded to natural light &#8211; and we don&#8217;t get enough of it.<\/p><\/blockquote>\n<p>This was recognized and medically proven as Seasonal Affective disorder or SAD in the 1980s.\u00a0 It&#8217;s also been referred to as Winter Blues or Winter Depression although there are some differences between the two as you will see in the chart below.<\/p>\n<p>SAD has a lot in common with depression although not all the symptoms are the same and people who suffer with SAD usually find the symptoms improve in the Spring and Summer. The disorder occurs more often in countries where there is a big difference in the daylight hours in the different seasons.\u00a0Symptoms generally appear between September and November and continue until March or April.<\/p>\n<p>Symptoms of SAD vary from person to person but they can include a persistent low mood, feeling lethargic, less able to cope with stress, sleeping for longer than normal,\u00a0 loss of interest in normally enjoyable activities, lowered immunity, and cravings for carbohydrates.<\/p>\n<p>Luckily there are lots of things that can be done to help with the winter blues and lift a low mood.<\/p>\n<p>Psychologist Andrew Bridgewater spoke about his experience of patients with SAD and said that 20% of the patients he sees suffer with SAD each year. He said<\/p>\n<blockquote><p>Anyone can experience SAD, especially if they find themselves under sustained stress or experience a very challenging life event at that time of year.&#8221;<\/p><\/blockquote>\n<p>Below\u00a0<a href=\"https:\/\/www.insulationexpress.co.uk\/\">Insulation Express<\/a> have provided <a href=\"https:\/\/www.insulationexpress.co.uk\/blog\/news\/28-days-mindfulness-beat-winter-blues\/\">tips for coping with the winter blues<\/a> and a calendar to get you started on preventing SAD this Autumn and Winter.<\/p>\n<p>From keeping active to eating well, we\u2019ve got all the advice on how you can help yourself this Autumn\/Winter.<\/p>\n<p>Remember that whenever experiencing a low mood or symptoms of depression it is best to seek medical advice. This is not meant as a diagnostic tool, but to help those with the winter blues help themselves. See your GP if you have any symptoms of depression or seasonal affective disorder.<\/p>\n<p><strong><u>How to Tell the Difference Between S.A.D. and the Winter Blues<\/u><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10335\" src=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/SAD_Differences_Winter_Blues-.jpg\" alt=\"Seasonal affective disorder, winter blues\" width=\"800\" height=\"1046\" srcset=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/SAD_Differences_Winter_Blues-.jpg 800w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/SAD_Differences_Winter_Blues--229x300.jpg 229w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/SAD_Differences_Winter_Blues--768x1004.jpg 768w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/SAD_Differences_Winter_Blues--783x1024.jpg 783w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>For those suffering with the winter blues, they could be experiencing low mood, feeling less social and struggling to sleep. When these things become more concerning and could be Seasonal Affective Disorder is when these symptoms have persisted for longer than a few weeks and when the person feels themselves becoming isolated, struggling to think about the future or having suicidal thoughts. Gaining weight, feeling exhausted and struggling in social situations are all signs that there could be something causing this low mood.<\/p>\n<p><strong><u>Mindfulness Calendar<\/u><\/strong><\/p>\n<p>Use the activities on this calendar to establish a self-care routine throughout the Autumn and Winter months. This is just an example but could be repeated each month to help stay on track with a self-care routine.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-10345 size-full\" src=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/Winter_Blues_Mindfulness.jpg\" alt=\"health tips\" width=\"820\" height=\"582\" srcset=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/Winter_Blues_Mindfulness.jpg 820w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/Winter_Blues_Mindfulness-300x213.jpg 300w, https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/Winter_Blues_Mindfulness-768x545.jpg 768w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/p>\n<p><strong><u>Top Tips for Winter Wellness<\/u><\/strong><\/p>\n<ol>\n<li>Try some moderate <strong><a href=\"https:\/\/thedetoxspecialist.com\/blog\/detox\/exercise\/detox-your-body-through-exercise\/\">exercise<\/a><\/strong> \u2013 make sure you are getting the recommended\u00a0<a href=\"https:\/\/thefoodmedic.co.uk\/2018\/04\/physical-inactivity-vs-sedentary-beahaviour\/\">150 minutes of moderate cardiovascular activity<\/a>\u00a0each week. Feeling physically well will help to feel mentally well.<\/li>\n<li>Eat Well \u2013 foods\u00a0<a href=\"https:\/\/www.healthline.com\/health\/food-tips-help-ease-winter-blues\">rich in vitamin D<\/a>\u00a0have been proven to help SAD sufferers. Eating lots of <strong><a href=\"https:\/\/thedetoxspecialist.com\/blog\/easy-fruit-vegetable-detox-diet-plan\/\">fruit and vegetables<\/a><\/strong> and food rich in good fats will help you cope with the colder months too.<\/li>\n<li>Find the Light \u2013 spend as much time as possible in\u00a0<a href=\"https:\/\/www.nhs.uk\/conditions\/stress-anxiety-depression\/dealing-with-winter-blues-sad\/\">natural daylight<\/a>. Plan walks in the morning and afternoon so that when you get home you have had time outdoors. You could also consider a light therapy lamp, although these can be expensive.<\/li>\n<li>Meditate \u2013 <strong><a href=\"https:\/\/thedetoxspecialist.com\/blog\/8-destinations-for-the-best-yoga-mindfulness-and-fitness-breaks-for-2018\/\">mindfulness<\/a><\/strong> practices have now been proven to\u00a0<a href=\"https:\/\/www.rush.edu\/health-wellness\/discover-health\/more-just-winter-blues\">help SAD sufferers<\/a>\u00a0and those struggling with low mood. Try different forms of <strong><a href=\"https:\/\/thedetoxspecialist.com\/blog\/5-meditation-practices-everyone-needs-to-know-about\/\">meditation<\/a><\/strong> until you find the one that is right for you.<\/li>\n<li>Develop a Routine \u2013 people with SAD might struggle to sleep so consider getting into a set routine of waking and sleeping at the same time every day and carrying out the same activities before going to bed (even at the weekends). This will help your body prepare for <strong><a href=\"https:\/\/thedetoxspecialist.com\/blog\/sleep-on-the-left-for-better-health\/\">sleep<\/a><\/strong> and help you overcome the darker days.<\/li>\n<\/ol>\n<p>Wanting to keep warm and relaxed this winter? Discover\u00a0<a href=\"https:\/\/www.insulationexpress.co.uk\/blog\/news\/scandinavian-secrets-keeping-cosy\/\">the Scandinavian Secrets to Keeping Cosy<\/a>. Or, use music to boost your mood and discover the secrets to creating your own\u00a0<a href=\"https:\/\/www.insulationexpress.co.uk\/blog\/news\/living-room-live-room\/\">recording studio at home<\/a>. If caring for the environment is more your thing, discover how an\u00a0<a href=\"https:\/\/www.insulationexpress.co.uk\/blog\/news\/build-off-grid-lifestyle-centre-city\/\">off-grid lifestyle<\/a>\u00a0could seriously cut down on carbon emissions as well as saving money.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you suffer with the Winter Blues? Let&#8217;s face it most of us are affected to some degree by the change in seasons. We feel more cheerful and energetic when the sun is shining and the days are longer than in the darker days of Winter. Some people though are badly affected during the Winter&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/thedetoxspecialist.com\/blog\/beat-winter-blues-with-mindfulness\/\">Read More<\/a><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[13],"tags":[1983,1981,1770,1982,1008,1980,1979],"class_list":{"0":"post-10332","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-health-tips","7":"tag-depression","8":"tag-karl-ryberg","9":"tag-mindfulness","10":"tag-natural-daylight","11":"tag-sad","12":"tag-seasonal-affective-disorder","13":"tag-winter-blues","14":"entry","15":"has-post-thumbnail"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Beat those Winter Blues with Mindfulness - The Detox Specialist<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thedetoxspecialist.com\/blog\/beat-winter-blues-with-mindfulness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beat those Winter Blues with Mindfulness\" \/>\n<meta property=\"og:description\" content=\"Do you suffer with the Winter Blues? Let&#8217;s face it most of us are affected to some degree by the change in seasons. We feel more cheerful and energetic when the sun is shining and the days are longer than in the darker days of Winter. Some people though are badly affected during the Winter...Read More\" \/>\n<meta property=\"og:url\" content=\"https:\/\/thedetoxspecialist.com\/blog\/beat-winter-blues-with-mindfulness\/\" \/>\n<meta property=\"og:site_name\" content=\"The Detox Specialist\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/DetoxDiet\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/DetoxDiet\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-11-09T18:41:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-11-12T10:45:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/thedetoxspecialist.com\/blog\/wp-content\/uploads\/2018\/11\/Sad_Header.jpg\" \/>\n<meta name=\"author\" content=\"Sandy Halliday\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandy Halliday\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/\"},\"author\":{\"name\":\"Sandy Halliday\",\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/#\\\/schema\\\/person\\\/f2bb6af31de28b9e8b983c0a935e4f7b\"},\"headline\":\"Beat those Winter Blues with Mindfulness\",\"datePublished\":\"2018-11-09T18:41:21+00:00\",\"dateModified\":\"2018-11-12T10:45:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/\"},\"wordCount\":854,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/#\\\/schema\\\/person\\\/f2bb6af31de28b9e8b983c0a935e4f7b\"},\"image\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/Sad_Header.jpg\",\"keywords\":[\"depression\",\"Karl Ryberg\",\"mindfulness\",\"natural daylight\",\"SAD\",\"seasonal affective disorder\",\"Winter blues\"],\"articleSection\":[\"Health Tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/\",\"url\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/\",\"name\":\"Beat those Winter Blues with Mindfulness - The Detox Specialist\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/Sad_Header.jpg\",\"datePublished\":\"2018-11-09T18:41:21+00:00\",\"dateModified\":\"2018-11-12T10:45:27+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/#primaryimage\",\"url\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/Sad_Header.jpg\",\"contentUrl\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/Sad_Header.jpg\",\"width\":800,\"height\":600,\"caption\":\"winter blues, mindfulness\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/beat-winter-blues-with-mindfulness\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Beat those Winter Blues with Mindfulness\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/thedetoxspecialist.com\\\/blog\\\/\",\"name\":\"The Detox Specialist\",\"description\":\"For women who are tired and want to reboot &amp; 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