Exercise (and increase energy levels)

Research has shown that exercise works wonders in alleviating the symptoms of depression6 due to the release of endorphins (a ‘feel good’ chemical that can boost mood), serotonin, and dopamine, two hormones associated with mood regulation. It also has the potential to improve your sleep and give your self-esteem a little boost, helping you combat those winter blues in more ways than one. Every little bit counts, so whether it’s a 15-minute walk outside, an indoor treadmill, or something more demanding, you’re on the way to finding a routine that works! And, of course, AinyFit also offers group exercise classes - Fitness PILATEs and DanceFIT which can boost your energy levels ..

Bring light into your life (and feel less sleepy)

A lack of light can affect our circadian rhythm, an internal clock in our brain that operates in a 24-hour cycle. It responds to light and dark and regulates our sense of alertness and sleepiness. With the interruption to the cycle in winter months due to changes in night and day, this can throw a person’s rhythm off balance, resulting in low moods, and in severe cases, depression.

To help bring your rhythm back to normal, there are a few things to try. Sit by a window for a little while or take a short walk during the day to reconnect with natural light. You could even try light therapy – a promising approach for those with SAD – and invest in an artificial light box or dawn simulator, a device that gradually brightens your bedroom, similar to the sunrise.

Spend time with friends

It’s extremely important to keep the good times going and live like it’s a different season. Spending time with your friends can help relieve stress, give you a sense of belonging and improve your well-being. Meet them for a coffee, movie or lunch, talk to them on the phone or do something together online, if you need to strike that balance between alone time and social interaction.

Bring that fun – and sense of normalcy – back to remind you how great life can be.

Talk to someone you trust

When feeling down, it’s easy to keep feelings hidden from those who care. Keyword here: care. Technology has made it a lot easier to reach out if finding your voice is difficult, so even a direct message on social media and text can help, or a phone call, if you’re feeling brave enough. Tell someone how you’re feeling and get the support you need.

Plan your next adventure

We all feel good when we have something to plan and look forward to, and sometimes the simplest things make the best solutions. Feel free to dream of those crashing waves, and the feeling of sand between your toes. Sipping a foamy latte at a warm café, watching people pass by. There’s a reason people often plan their holidays in winter.

Eat good, feel good (and increase energy levels)

A diet rich in nutrients can help boost your mood and energy levels, maintain your weight and keep you from giving in to those tempting sugar cravings. Include plenty of protein, fresh fruit and vegetables – especially those rich in vitamin D, such as oily fish, egg yolks and red meat. Vitamin D supplements are also an option for vegans and vegetarians.

Maintain a sleep routine (and wake feeling rested)

As we’ve said, the winter months can throw our 24-hour cycle out of whack. That makes our sleep routine tougher than usual to maintain, but there are ways you can get back into the (circadian) rhythm and beat winter tiredness. Follow a routine that encourages rest at bedtime, such as drinking soothing tea, playing soft music or relaxing sounds, and turning the lights down low.

Make sure your room is kept at a comfortable temperature and stay away from anything that may overstimulate your senses, including electronics. Lastly, try to go to sleep and wake up around the same time – and make sure you have some light (natural or artificial) to greet you when you do!

Combat your stress

The winter sadness may be fighting, but you can fight back harder! Discover ways to overcome the stress nipping at your heels. Make a list of stress sources so you can avoid them or adapt by developing strategies, lessening their impact.

Find time to do what you enjoy. Write down how you’re feeling and what you’re looking forward to once winter ends, working as an outlet and a visual guide to future happiness. You can even try a form of relaxation exercises, such as yoga or meditation. Show that stress who’s boss!

Seek professional help

If you’re struggling and strategies alone aren’t enough to pull you out of the winter blues, talk to a professional and find a way forward while also remembering to be kind to yourself.

Summary

• Exercise releases endorphins which help you feel more positive and may promote a more restful night’s sleep.
• Soak up as much sunlight as you can, whether it’s going for a walk or testing out an artificial light box.
• Distract yourself from feeling low with a catch-up, whether in person or online, and you might find your mood naturally improving.
• Sharing how you feel with someone close can help lessen the effects of SAD as you know there’s someone who understands.
• Make plans: Having something to look forward to can help elevate your mood.
• A balanced diet gives you the nutrients you need to look and feel better throughout the winter, plus it gives your body the energy it needs.
• A consistent sleep routine can help to keep you feeling rested and more able to deal with lower moods.
• Avoiding situations that cause high stress may help to reduce the effects of SAD. If the symptoms of SAD are especially severe, such as suicidal thoughts, reaching out to a professional is recommended.