Beating the winter blues

Many people struggle over the winter months with feelings of restlessness, apathy and low mood. You might notice a downturn yourself, when the weather stops you from going on your daily walk, a picnic on the weekend, or a swim in the ocean. For some, these feelings can become severe, leading to a condition called ‘Seasonal Affective Disorder’ or aptly shortened to ‘SAD’. Most of us won’t experience a seasonal shift with so much severity, but even if yours is only mild- it may be worth taking steps now to ensure you can enjoy the winter months!

Here are some things you can do to protect against the blues. Firstly- get some exercise. For many, the weather is a barrier for their normal exercise routine. The result of this can be cyclical: we stop exercising, have less endorphins, lower feelings of wellbeing, lower feelings of body satisfaction, lower energy, therefore reinforcing the decision to not exercise. The situation gets worse...yada yada yada…you can see where this ends up! Although winter may preclude some forms of exercise (I am the first to call it quits on running in the rain!), altering your routine to keep active can be of real benefit. Indoor exercise such as a streaming fitness app, a stationary bike, renewing that gym membership, or getting creative:  like a spin around the roller skating rink may be the answer!

Next: get as much sunlight as possible! Our largely sedentary and indoor lifestyle, combined with a focus on being sun-smart has unfortunately left nearly one billion people worldwide with Vitamin D insufficiency! A deficiency in Vitamin D has been linked to depression. Think plant photosynthesis! Humans, too, need nutrients from the sun to thrive. So- take any opportunity you can over winter to get some sun exposure. Open the curtains, sit near a window and get outdoors where possible. You can also check with your doctor about your need to supplement your Vitamin D intake.

Which leads me to my next point- eat healthy! Many people use winter as an excuse to hibernate, eating more sugar and carbohydrates in a bid to improve their mood or keep warm. But unlike animals, who then burn all the excess they’ve gained when there is a food shortage in the cooler months, we have a surplus always! So hibernating over winter just means we are less healthy come summer…when the guilt kicks in! Be sure to eat lots of fresh fruit and vegetables, as well as healthy fats to keep warm (see my post on nutrition and mental health for more info).

Keep connected. Over winter many people curb their social calendar leading them to feel more isolated and alone. This can exacerbate negative thoughts and feelings, as we lose perspective and have more time to ruminate. Being around others is a protective factor for Seasonal Affective Disorder. Try to modify your social activities so they are not weather dependent. You could take up a hobby that involves others, such as a creative class or learning a new skill.

Here’s my last tip- and it might surprise you. Did you know that simply planning or anticipating a trip can bring you as much satisfaction as taking the trip itself? This is due to the incredible power of our thoughts. If we look forward to something, look at pictures of people traveling, read travel blogs, plan what we’ll eat and where we’ll stay, we are less likely to feel ‘stuck’ in that never-ending winter funk! Even if the trip is short and local, take the time to think about where you can go and what you can do in warmer weather. Surround yourself with reminders that you have something great to look forward to. You can use this principle for anything you look forward to- gain mileage out of anticipation by spending time engaging in positive thinking about the future.

Have any other tips that work for you? Feel free to comment on our Instagram!

Happy winter!