Winter Survival Guide For The Seasonally Affected

There is no more denying that fall is in the air. The sun is taking its time rising in the morning, there is a chill on the breeze, and everyone is either posting their Halloween decor or complaining that it’s way too early to put up Halloween decor.

For many, the transition to fall is an exciting time. They relish in airing out their cozy sweaters and downing their favorite fall flavored beverages. For others, fall marks the transition into the doldrums of winter.

Many people find it harder to stay active and motivated during the colder months, and for a small percentage of us, winter brings on Seasonal Affective Disorder (SAD), a form of depression that worsens when the days become shorter.

Research and anecdotal evidence show that our productivity and energy does indeed fluctuate with the seasons. Sometimes, we need a little extra help to keep working toward our goals during these times.

There are a few things you can do to prepare yourself for the transition to all that winter brings. Read along for four tips that you can use now, while the leaves are falling and we are looking forward to the holiday season, that will help you get through the harsher months of the new year.

1. Clean your space

We’ve all heard of spring cleaning, but I think we should repeat this ritual in autumn as well. Part of what makes winter so hard is the short days stuck inside during harsh weather and the cabin fever that can ensue.

One way to prepare for this is to reset your space and make it a comfortable and inviting place to shelter from the cold.

Go through your home and get rid of the extra clutter. Pull out your furniture and dust those hard-to-reach spaces you might bypass during your regular cleaning. Invest in a new throw blanket or freshen up all of your linens.

Make sure to be thorough, making your environment feel like new. Set an intention to clean with loving awareness that this is an act of self care.

Experts agree that a cluttered space can worsen symptoms of depression and anxiety, and when I notice my home is accumulating mess, I know this is the first sign that my mental health is taking a turn. So, after your fall deep clean, try to maintain the cleanliness of your space throughout the season. Take time each week to reset and start with a clean slate.

2. Cut out unnecessary stress

If you suffer from SAD or just have a harder time getting motivated during the winter, try to lean into this change in energy rather than fight it. Maybe now is not the best time to dive headfirst into a new project or even to try to make a lasagne from scratch on a Tuesday night after work.

Think of yourself like a squirrel (stay with me here.) These fuzzy little creatures work tirelessly through summer and fall to build up enormous stores of food and construct a warm, safe shelter from the cold. When winter hits, they relax, knowing they’ve done all the work to make it through to spring.

Setting goals can give us something positive to work toward, but there is a difference between maintaining momentum and forcing yourself to perform. It’s okay to find shortcuts that help you to reduce stressful tasks, and taking those shortcuts can even help you to get closer to your goals or at least keep your momentum going.

For example, rather than roasting the butternut squash yourself, maybe you choose the boxed soup from Trader Joe’s that satisfies the craving just fine. If getting to the gym feels impossible, move your workouts to your living room and do them in your pajamas.

There will always be stressors that you have to deal with in life, but find small ways to make your life a little easier and you will be more likely to carry your good habits through the winter.

3. Get moving

One of the best ways to elevate and stabilize your mood, ward off illness, and keep your mind and body healthy is by moving. Even if you aren’t doing vigorous exercise in the gym six days a week, you can still prioritize moving your body and reaping the benefits of regular exercise.

Not only is exercise good for you physically, but having a regular routine will also help your mood by creating endorphins, one of the hormones that make you feel happy and at peace, something that can be in short supply during the winter.

To start, create a solid routine including 30 minutes of movement everyday with no restrictions on what you do. Maybe one day you are feeling a yoga session and the next you are doing dance cardio. If the weather permits, get outside for a walk around your neighborhood.

When you find a form of movement that makes you feel good, make this time a non-negotiable. Even if all you have the energy for is a good stretch, committing to some form of movement everyday will make a world of difference for your physical and mental health.

4. Nail your routines

Having a good routine makes your day so much easier. Your body and mind have a great memory, and every time you reinforce these routines, it will become easier to maintain them. Routines also help our stressed and overworked minds because they set a standard for what to expect each day.

Your morning routine could include a workout, shower, and full breakfast, or it could look like journaling and taking your vitamins. Your evening routine could be skincare and 30 minutes of reading, or it could be a cozy yoga session and a cup of tea.

It doesn’t matter so much what you do, but your routines should begin and end your day with consistency as well as make you feel calm and centered. They help you to clear the chatter in your brain and create a healthy and strong base around which you build your day.

These routines are especially important during the winter because the shorter days and colder weather can make us feel foggy, rushed, and stressed. Because of this, it’s important to build routines that counter these feelings. By creating this muscle memory and reducing stress and anxiety, routines can also help you to sleep better.

5. Have impeccable sleep hygiene

Good sleep is one of the most important and impactful things you can do for your physical and mental health, longevity, weight loss, and more. Sleep is one of the best ways to take care of yourself and something you should prioritize, in particular during the winter months.

The earth gets much less sunlight in the winter than during the summer months with some places receiving just a few hours of the suns rays per day. This lack of sunlight can disrupt our circadian rhythm, contributing to feelings of low motivation, stress, and depression.

Use your new routines to your advantage and create a strict bedtime for yourself, aiming for a minimum of seven to eight hours of sleep per night. When you wake up, open up your window blinds and turn on lights to mimic the sunrise.

Try to be consistent with this routine even on weekends. Your sleep schedule can be easily disrupted by a few late nights.