How to Winter-Proof Your Mood & Energy

Is it only September? Yes. But the days are already starting to get shorter, and while that little chill in the air is charming in fall- winter is around the corner. I don’t know about you, but winter always takes me by surprise a bit. And if you deal with seasonal affective disorder (aptly named “SAD”), winter can bring a lot of mixed emotions.

No matter how good (or bad) my energy and mood were in previous years, winter is always when it completely tanked. Like not wanting to get out of bed, binging seasons of shows on end, self care out the window, thoughts I normally don’t think- bad. I’m all for taking things slower in the winter and staying cozy, but my winters were getting so rough I needed most of spring to recover.

If you’ve struggled through the winter blues, let’s examine why. Then we’ll uncover how to fix it with tools to support our brains and bodies through this season in particular.

Note: several of these tips are effective year-round, but the main focus is on seasons with limited daylight and colder, wetter weather.


WHY OUR BRAINS SHUT DOWN IN WINTER

Our mood and energy is deeply linked to our circadian rhythm, or the “wake-sleep” cycle. Your circadian rhythm is a 24-hour cycle that dictates behaviors like sleep. This rhythm’s two drivers are cortisol (sometimes called the “stress hormone” but it’s also just your “get up and go” hormone) and melatonin (the sleepy hormone).

If you’ve been told to view the sunrise and sunset to help set your circadian rhythm, you understand the importance of sunlight for your body’s internal clock. Seeing sunlight shuts off melatonin production so you can feel awake during the day. (This is also why scrolling on your phone blasting blue light into your eyeballs means you can’t sleep at night- melatonin has been shut off!)

But what happens when sunrise doesn’t happen until 7am and sunset happens before dinner? Melatonin kicks in to fill the available dark time.

From an evolutionary standpoint, this makes sense. A few hundred years ago without electricity or massive industrial complexes, we would basically hibernate during the winter. We were more in-tune with the seasons. There weren’t regular work hours or a 24/7 mentality that we should have the same energy output year-round.

But now we have to keep up with a very different society, and I personally don’t enjoy feeling like Eeyore every winter. I enjoy being productive and don’t want to miss out on social events because I’m spiraling in a SAD episode.

So what’s a gal to do to beat the winter blues?

1. Take Vitamin D3+K2 Daily: unless you're outside in the sun getting a lil tan for 15 minutes a day, you're probably not getting enough of this vitamin that helps fend of depression, fatigue, and achiness. Taking a 4000 IU Vitamin D supplement with K2 will ensure calcium absorption and buffer your mood. (I use Pure Encapsulations) 

2. Maintain Your Nutrition: I know it's easy to get carried away with the holidays- parties, work lunches, family dinners. And I absolutely want you to enjoy those social events! But the carb/sugar-heavy holiday meals put you on a blood sugar rollercoaster that jerks your energy and mood around, so your other meals need to be deeply nourishing- lots of protein, healthy fats, and colorful veggies.

3. Supplement with Omega 3s and Vitamin Bs

If ever there was a time to supplement, it's winter. We're not getting all the goodness of the sun and fresh air like in summer and holiday travel and family can add extra stress. Omega 3s will help to boost brain function, mood, and keep inflammation at bay. An activated B complex helps to soothe your nervous system and extra spicy winter brain.

Here are the ones I currently use:

Omega 3 from Thorne | Activated B Complex from Pure Encapsulations

4. Limit Alcohol Intake

I promise I'm not coming for all your holiday fun, BUT "hang-xiety" is a real thing and if your mood is already struggling...maybe let's limit the amount of gasoline we pour on the fire. Alcohol is a depressant and also interferes with your sleep by inhibiting melatonin (just ask anyone with an oura ring how bad their sleep score is after 3 drinks). Aim for 3-4 drinks per week if you can.

5. Get Light Any Way You Can

I know this can feel impossible when it rains for 10 days straight, but if the weather is just cold and still a bit sunny? Open the blinds and get as much natural light as you can. I'm the crazy lady who bundles up to do her morning journaling on the patio no matter how cold! If the sun has just retired in your area for the next several months, consider investing in a SAD lamp- they're $40 on Amazon and I'm getting one this year. Just make sure it has 10,000 lux to get the sunlight benefits.

HappyLight from Verilux

6. Go For Walks Outside (Weather Permitting)

In the same vein as "get light any way you can", get moving and out in the fresh air as often as possible. Put on your gloves, pack a hot tea, and meet up with friends! Just the act of getting out of your house or your workspace can lift your mood. If you're a hot girl walk kinda girl in the summer, you know the benefits of walking- so try not to let the cold slow you down!

NOTE:

As always, remember that the sun will come back out in a few months. Cherish this cozy time with loved ones if you can, but I also understand your winter may not be full of joy and celebrations. I've had a few that were truly terrible. If your "winter blues" are creeping towards full-blown Seasonal Affective Disorder, consider going on a low-dose medication to get you through the season. I did last year! You will never get shame from me as an integrative practitioner- the term "integrative" means we integrate ALL modalities when necessary- including medication. I know firsthand how difficult the winter can be, so yes try all of these routines but don't be afraid to ask for help. You can do this!

Previous
Previous

THE Vegetable Beef Stew

Next
Next

Pumpkin Spice Creamer