Winter blues is common at this time of the year. Dark mornings, darker evenings, and chilly gray days in between mean winter is here — and with the coldest season come the winter blues. There’s no clinical diagnosis for the “winter blues,” but experts at the National Institutes of Health say the so-called winter blues are fairly common.

Because the winter blues is not a discrete medical condition, an accurate measure of how many people it affects is difficult to know for sure. Estimates suggest anywhere from 10 to 20 percent of American adults experience such seasonal mood changes at some level.

Here are a few ways to work out the blues.

Get Moving

Yes. Even 20 minutes of dancing can help you. Set your alarm to your favorite Spotify channel. It will have you up and grooving and you will start moving. Chris Brown and I have been dancing for mornings now. You will also start to sing along and that instantly changes your heartbeat and mood. In addition, Getting at least 20 minutes of vigorous activity four times a week has been shown to reduce depressive mood,

Give Yourself a Manageable Task To Complete

It’s important to build activities into your day — even chores, like cleaning the floor — that will give you a sense of competence and accomplishment. According to one psychological theory, we all have an innate need to feel competent in order to also grow emotionally, have a sense of integrity, and maintain well-being. Balance hard work with little things that bring you pleasure, like treating yourself.

A small percentage of people who experience a change of mood with the season do have seasonal depression, a more severe condition that is a medical disorder, also known as seasonal affective disorder (SAD). SAD affects between 1 and 9 percent of Americans. If you are struggling please get help. Mental health problems are common but help is available. People with mental health problems can get better and many recover completely.

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