Winter comes with lots of lovely things: seasonal holidays, hot drinks, fluffy socks, cute hats, and scarves. But the darker, colder, and shorter days are not one of them. At this time of year, it can be difficult to stay motivated when all you want to do is snuggle down in bed. *Sigh,* but you have so much to do…
How to overcome Seasonal Affective Disorder
Winter depression, commonly known as seasonal affective disorder, is related to the loss of light in winter. Common symptoms include: low energy and mood, loss of interest in activities, changes in sleep and appetite, irritability, difficulty concentrating, hopelessness, and, in extreme cases, suicidal thoughts.
“It can often feel more difficult during the winter to engage in healthy habits, like physical movement, staying social and connected, doing hobbies, and keeping connected,” Dr Maggie Hogan, a clinical psychologist, explains, “I recommend taking a self-compassion approach to this…” She suggests adjusting your expectations and setting different goals on certain days, for example, working out for ten minutes rather than twenty, or having a Zoom call with friends when it feels too difficult to leave the house.
“Finding ways to make self-care accessible is the most important.”
Dr. Maggie Hoggan
“When we set too high expectations, we can set ourselves up for failure, and feel even less motivated the following day,” Hogan advises, “Being gentle and encouraging with yourself, and acknowledging that there is a reason that this is a hard time, is the first step towards motivation.”
Getting light during the dark
Turn the lights on as soon as your alarm goes off; it will motivate you a little bit more to get up. Our bodies and minds respond to this brightness due to our circadian rhythm. So, when it’s light, we think, “This is daytime, we have to wake up.”
Try placing a lamp by your bed so you can turn it on as soon as you wake up.
Also, check what time the sun rises, and get out as soon as you can. Natural light during this season is so rare – I mean, the shortest day in winter can last a mere seven hours! (London time).
This natural sunlight is so good for you, and it has enormous health benefits, such as providing Vitamin D, as well as improving your productivity and focus. A brisk walk, or even drinking your coffee outside, are small ways you can help yourself. If you’re at work or school, it can feel like it’s constantly dark because you’re indoors during the entire daytime.
Dr Maggie Hogan guides people to open their blinds/curtains as soon as it’s light, and perhaps pick an outside winter activity. In cases of SAD, she also suggests light therapy – exposing yourself to a particular kind of light therapy box/lamp.
Create (and stick) to a routine
I get it, sticking to a routine is hard. You’re constantly running around, this, that- Christmas shopping, work, school- have I eaten? Is it 4 pm or midnight? Trust me, you need a routine, two actually, one in the morning and one in the evening.
Morning: As you’ve done before, set an alarm in the morning, a realistic one that you won’t ignore and won’t leave you rushing. Don’t go on your phone for the first hour of waking up, get yourself moving first ( walk or stretches), have breakfast, and get a drink. Doing these will keep you from being tempted to lie in bed or sit down on the sofa. Productive activities like the ones listed above are natural energizers.
Night: Decide when you’re going to have dinner, and give yourself enough time to cook a meal. It’s no good getting to 10 pm and realising you can’t remember when you ate because your internal clock is off. Make time to wind down and take it slow, and prepare yourself for bed. Choose slow, peaceful activities. And here it is – set an alarm to remind you when to go to bed (and sleep!)
Plan, plan…and plan
You’re probably feeling more fatigued in the morning and struggling to do anything. So, prepping the night before can ease you into starting the day. Start out by making a list of things to do:
- Packing your bag
- Prepping lunch
- Planning an outfit.
Whatever it is, write it down.
Do as much as you can the day before. You can even prep your breakfast, whether that’s cutting your fruit or making overnight oats.
If you’re having a busy evening and maybe short of time, you can just do one or two of the tasks that will stress you out most in the morning.
Getting more sleep
Obviously, if you’re not getting enough sleep, you’re going to struggle to get out of bed and may feel even more groggy. It’s important to give yourself enough rest and be strict about it.
But, be wary – getting too much sleep can have an adverse effect.
People with depression may be more susceptible to sleeping too much, which can make mental health conditions feel worse (especially if you have SAD). Some research links oversleeping to headaches.
Medical experts suggest adults need seven to nine hours of sleep per night. How much sleep you get can be dependent on the person; some may feel active after seven, while others may need nine.
Tips for getting a goodnight’s rest can include:
- Avoiding screens before bed.
- Cutting down on caffeine in the afternoon.
- Planning a relaxing activity at night, such as reading, yoga, journaling, or taking a bath.
Easy exercise
Getting your body moving can help wake you up and boost your physical motivation. Physical activity can also improve focus and concentration. That’s science.
It doesn’t have to be an intense workout. Yoga, a brisk walk, stretching, or a paced jog – these are all simple, easy exercises you can do for even just ten minutes.
The best winter diet
A poor diet will make you lethargic. Because eating well isn’t just about the food itself, but about what it contains.
As registered dietitian nutritionist,Vandana Sheth, points out, “when you are eating regular meals with protein, healthy fats, and fiber-rich carbs, you can avoid the mid-afternoon crash and feel more stable and productive during the day.”
Additionally, nutrients and vitamins are especially important at this time of year.
Sheth advises people to focus on nutrients that support “immunity, mood, and energy” during this season, such as Vitamin D, Vitamin C, zinc, Omega-3s, and fiber from plant foods that support gut health.
Vitamin D is particularly vital during winter as it supports immune health, mood, and bone strength. “Since we spend more time indoors during winter and sunlight is limited, many people fall short,” she explains, “that’s why it’s important to check your levels, and talk with your healthcare provider about whether you need a supplement.”
Great foods to eat this winter can include:
A natural carbohydrate, this fruit is packed with fiber, potassium, Vitamin B6, and Vitamin C. You can purchase frozen bananas and add them to smoothies or milkshakes; they’ll last longer and maybe taste even nicer!
- Oats:
With Vitamin B1, iron, magnesium, and zinc, this fiber-filled food makes a great winter breakfast.
Greek yogurt, legumes, eggs, and skinless white meat are not only protein-packed, but can also contain Potassium, Zinc, Vitamin A, B, and B12.
This is a sweet-treat alternative that contains fiber, iron, magnesium, and antioxidants.
The plant-based and diabetes expert, Vandana Sheth, encourages people to “enjoy warm winter soups, veggie-loaded curries, and oatmeal with nuts or seeds as simple ways to stay nourished, feel energized and productive.”
Sheth also reminds people to get plenty of fluids, from warm herbal teas, broth-based soups, or produce-forward meals. “Hydration matters more than people realize,” she says, “since indoor heating can be dehydrating.”
Winter doesn’t have to be bleak. There is still so much to enjoy during this season, even if it is freezing and dark. So, put on your thick socks, grab a hot drink – and go live your best life!
