Posted by Joy on Insego blog
There is no denying that the Netherlands is not known for sunny skies and beautiful weather. The rain can go on for weeks at a time, the wind can blow with an unbelievable strength and, during the winter months the sun can come up as late as 8am and go down as early as 4pm.
It is no wonder that expats and Dutch alike are susceptible to seasonal depression. However, there are some tips for keeping the winter doldrums to a minimum.
Do something for you. Spend a few minutes every day doing something that you enjoy. Go for a facemask, manicure or pedicure, massage, shopping spree. Read a book, watch a favorite movie, have a lie-in, indulge in a favorite food or meal. It doesn't matter what you do, as long as you take some time to pamper yourself. Taking some time out for you and you alone will increase your sense of self-satisfaction, brightening even the darkest of days.
Be social. Spending time alone when you're feeling down is the worst thing you can do. Instead, make time for people who matter to you and make you feel good. Invite your Dutch language classmates out for a cup of coffee, have some of the mums in your playgroup over, take co-workers out for happy hour at the end of the work day, make a date night each week with your significant other. Join a club full of like-minded people that holds events that interest you. Just get out there and have a good time. And don’t forget your friends and family back ‘home.’ Keep in touch via Facebook, Skype or by phone. You'll stay in the loop and feel connected
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Shed some light on the subject. There’s not much light during this time of year, so why not take advantage of what light there is? Open the curtains and keep the room bright with artificial light. Whenever the sun does decide to shine, make sure you are out in it to soak up the ray while you can.
Vibrant colors can also do wonders to fight off the gloom. Wear bright colored clothing, dress the bed in summer colors, give your drab furniture a colorful make-over during those long winter months. Whatever you do, don't keep yourself in the dark!
Learn something new. Have you ever wanted to learn another language or try your hand at a craft? Ever thought about going back to school or finding a new hobby? Well now's your chance. There is no shortage of workshops and classes available in the Netherlands – in English as well as Dutch. Workshops range from jewelry making, tile mosaics, stained glass, knitting and chocolate making to writing, cooking, voice, and acting and everything in between. Gyms and fitness centers also offer classes or you can enroll at a dance studio. Classes are also offered in English and Dutch at such institutions as the Open University, Webster University, Vrije Universiteit, the Volksuniversiteit, and the ROC. Learning something new will keep you engaged and feeling good.
Volunteer. There little in life that is more rewarding or uplifting than donating your time to help others in need. If you are interested in volunteering for a cause, the expat resource group ACCESS is a great place to start. If you have children, check at the school for volunteer opportunities. Many schools are thrilled to have parents come in to help with making copies, grading papers, preparing activities, providing snacks, or whatever else they might need some help with. Ask around and see what other organizations are looking for volunteers and what you might be able to do to help.
Get a move on. Exercise is a great way to release endorphins. Endorphins are the euphoria inducing, pain reducing neurotransmitters released in the brain. Exercise can be as involved as a spinning class or as light as gardening. Fitness DVDs and podcasts can also be great resources and some television channels broadcast workout shows as part their daily programming. Or go online and find workout videos and podcasts. The important thing is to get moving!
Be productive. Being productive is feeling good. Start by making a list of things to do during the week. Include daily chores, appointments, meetings, events, exercise, classes, groceries, cooking, packing the kids' lunch… Whatever it is you want to accomplish, add it to that list. As you complete each activity, cross it off your list. Seeing all those crosses gives you visual proof of all that you've done. Still bothered by the items that didn’t get crossed off? Try this: write things down as you do them instead. The more you accomplish, the longer your list will be. Read through the list before you go to bed and feel proud of all that you were able to accomplish.
Write in a journal. Take some time every day to simply write your thoughts and feelings down in a journal. Even if it’s only for 5-10 minutes or just to jot down a word or two. If you're feeling great, write about it. If you're feeling down, write about that as well. Write down your wishes, concerns, dreams, thoughts, accomplishments, questions. Once you've poured everything out into your journal, read back through what you've just written. Journaling is extremely therapeutic. Sometimes a little self-reflection is all you need to be able to get yourself out of a funk.
Take care of yourself. You only get one body, so make sure it’s well taken care of. Eat right. Make sure you get in all the essential vitamins and eat plenty of fruits and vegetables. Drink lots of water. Be sure to get 7-8 hours of sleep each night and allow yourself to take breaks throughout the day. If your body feels great, your mind and spirit will follow suit.
Relax. Take some time each day to just relax. Lie in a hot, soapy bath. Indulge in a cup of tea, wine, or even Champaign. Watch a movie or put in your favorite CD. Sit down in your favorite spot with a book or a word puzzle. Clear your mind and let your body take a breather.
Laugh. Laughter increases your level of serotonin. That’s the neurotransmitter that sends messages from one part of the brain to another. Just like with endorphins, the more you have, the better you feel. Pop in a comedy movie or watch a sitcom. Listen to or tell a joke. Read something else that makes you giggle. They weren’t kidding when they laughter is the best medicine.
Have a piece of chocolate. Cocoa contains serotonin-increasing powers. Dark chocolate will give you the most bang for your buck. Who’d have thought that something so sinfully delicious could be so good for you?
Get friendly with a four-footed friend. Believe it or not, the act of petting is extremely therapeutic. Furry animals are often used at hospitals, psychiatric wards, and hospices as a form of therapy. Pets also offer companionship and loyalty. Set aside some time each day to spend with your pet. If you don’t have a furry friend, see if you can borrow someone else’s. Animals have this uncanny way of knowing when you're feeling down and exactly what to do to lift you back up.
If you have tried all of these tips and are still feeling depressed for three or more consecutive weeks, call your doctor immediately. You may be experiencing symptoms of seasonal affective disorder or depression. Your doctor may be able to recommend things to you like psychiatry, anti-depressants, light therapy, or a supplement like vitamin D or Saint John's Wart. It is imperative that you do not take any of these steps on your own without consulting your doctor first.
Source: Insego-Community for Expats. Get inspired.
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