When I tell my northern family and friends that winter “is a real thing here,” they think I’ve forgotten where I come from! But, you know what I mean, right? We experience temperatures below freezing, ice storms and an occasional dusting of the white stuff now and then. In fact, my very first southern winter brought with it a bona fide winter snowstorm! It was then that I regretted leaving behind my winter survival kit complete with ice scrapers and snow shovels. But, there was one thing I didn’t forget – my “banish the blues” strategy that is at the ready 365 days of the mostly sunny year.

Understanding “The Blues”

Everyone experiences the blues from time to time. That’s right, everyone. We recognize those unwelcome feelings of gloominess, sadness, being out-of-sorts or down in the dumps. Almost always, though, we feel blue for a reason. I haven’t always agreed with the research on this, but I’ve come to realize that when I’m down, it’s because something has triggered me. It could be the consequence of a decision that didn’t work out as expected, a challenge in a relationship that really matters or an unfavorable diagnosis that has to be dealt with. It could be anything. When this happens, we might fear that we are depressed. LCSW Cynthia Catchings differentiates: 

“Depression is stronger than feeling the blues. When depression is present, it’s more difficult, and sometimes nearly impossible, to stay motivated or complete our daily activities. Conversely, feeling the blues is more of a state of sadness, but we’re still able to perform our daily activities.”

A Strategy for Banishing the Blues 

While you may feel the urge to lay low, isolate or blame yourself, doing so isn’t helpful because it can reinforce those blue feelings. Here are seven actions you can take instead: 

1. Get introspective to identify the source of your feelings. Remember, there is almost always a reason for feeling blue. Once you understand what that is, consider what actions you can take to address the cause or at least work with it. Maybe you can’t actually change anything, but you can at least take a lesson from it – if you are willing to look for it. 
2. Express yourself. Having the blues is no time for self-imposed isolation. Seek out that friend who is a great listener so that you can unburden a little and be reminded of the fact that you are not alone. Balance that by also connecting with the one who pumps you up with positivity and good vibes. That’s what your “She Circles” are for! 
3. Take care of yourself. You know what this means – don’t stop doing all of the disciplined good things that support you mentally, emotionally, physically and socially. Also use this bluesy pause to consider the bigger picture. Ask yourself: Are there a few lifestyle changes that are in order? Habits that aren’t serving me that I need to work on? Would I benefit from modifying my daily routine? When the blues found me a few months back, I recognized that one action I could take was to get back into the discipline of engaging with more obscure words by relearning (it’s been a while) their Greek and Latin origins. That may not be up your alley, but I know that something else is.
4. Laugh…a lot! Laughter is healing, period. It’s a “habit” we can lose if we allow the ups and downs of life to make us somber. We need to laugh more, blues or no blues. Watch funny movies or tried and true sitcoms, read old timey comics, play board games or try laughing yoga. Also known as Hasya yoga, this practice combines the joyful act of voluntary laughter with the calming breathwork of yoga. I think I may look into it, LOL!
5. Treat yourself. I won’t even describe this one because you know exactly how “treat” translates for you.
6. Get outside. I know it’s cold out there right now, but that’s what those fuzzy hats and gloves you acquire over the holidays are for. Remember that nature provides its own therapy.
7. Listen to music. One study noted that listening to upbeat or cheerful music significantly improves both short- and long-term mood. Other research – which may sound counter intuitive – found that many of us experience “emotional resonance” when we listen to the blues. We feel heard, understood and comforted there. I’m in!