I can already tell winter is in full force. I don’t need snow on the ground to let me know it’s here, I can tell by everyone’s mood change. Hey, I’m one of them. It is hard when the days get shorter and the nights get colder, even the best of us can get a little down. The “winter blues” are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot of tips that may help you prevent the blues from coming on or to get yourself back to normal if they’re already here. These are what have helped me.
First and foremost–Exercise. As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. I hate getting up early but I have no choice some days, even when my child doesn’t sleep through the night, I still get up. I already know the first 5-10 minutes are the toughest but I keep going and get through it. I know for me, if I start with a morning workout I feel so much better afterwards. I have more energy, better mood and get more stuff done during the day. I love how exercise helps your mind by releasing those “feel good chemicals” that improve your mood.
Reach out to others. Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Most people are in the same boat as you, so don’t worry about feeling down. Reach out. A little tip from me is to keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.
Eat for fuel. What and when you eat has a great affect on your mood and energy. I would try to avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more veggies, fruit, healthy fats and extra lean proteins–eating a small balanced meal every 3-4 hours. And this is a huge one, make sure to you get your daily 8 cups of water. I, personally will notice I’m much more tired if I don’t get enough water through the day. Make sure to fuel your body with healthy balanced meals that will provide your body and mind with nutrients that will stabilize your blood sugar and your energy levels.
Get Some Sun. Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little time outdoors, even if it is cold out there just getting outside for 20 minutes a day will help. Once you get outside, go for a quick walk around the block, it will get fresh air in the lunges to reset your wake up button and feel more alert. Another tip: Keep your shades up during the day to let more light in, just the illusion will help brighten your day.
Goal setting. Setting goals and having steps for action will help you keep the eye on the prize. With each goal you meet, reward yourself with a new shirt or massage. Just having something to look forward to and work for will help you get through the winter months.
Which leads me to this–Reward Yourself. Having something to look forward to can keep anyone motivated. Winter seems endless especially in the Mid-West. But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you—a weekend trip, a day at the spa with the ladies, a vacation, girls or guys night out, or sporting event.
Lastly–Embrace the Season Instead of always avoiding the cold and the snow (like me)—look for the best that it has to offer. For me this year, I will be purchasing some new snow shoes and little ski’s to attach to my child stroller for a fun winter activity. But if you are not like me but still want to try a new sport you can take up ice skating, snowboarding, hockey, or even sledding! Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, that will keep your spirits high.