5 ways to pull yourself out of a winter funk

When it’s freezing outside, I want nothing more than to stay wrapped up in a blanket on my couch with thick wool socks, a cup of warm chai tea, and one of the 4 books I’m currently reading.

The beginning of winter–right after the high of the holidays–is likely the toughest time to feel really good about life and ready to take on anything. Not only is there much less sunshine and life energy around us, but we’re experiencing the inevitable low that comes from over-indulging. Most people call this the “holiday hangover” or “winter funk.”

Our outer experience suddenly goes from excitedly heightened to seriously depressed.

Celebrating with friends and family, dressing in sparkly outfits, eating more carbs than we care to admit, and allowing ourselves to drink as much as we want because, ya know, we deserved those 20+ glasses of wine after crazy 2014. We’ve experienced the excitement of Christmas morning and the laziness of being home with family. We’ve rung in the New Year and set our intentions for this fresh new start.

Then, it’s over and we find ourselves in the cold, dark winter, with nothing to look forward to. Who wouldn’t feel depressed?

Ok, I’m being overly dramatic, but truly, this time of year is proven to be an emotional and physical struggle for most of us. In fact, yesterday (January 6th) is known as the “the most depressing day of the year.”

Sigh.

Do not despair, my friend! There are really simple, impactful ways to boost your mood and shift your perspective so that you actually enjoy the cold weather and the beauty that winter brings.

1. Nurture your body. If we look outside, we’ll notice that the vibrance of nature is dimmed; branches are barren; the soil has hardened; and life itself has gone inward. That’s exactly what our bodies naturally want to do–go inward and slow down. Since the colder whether requires our inner systems to work harder to keep us warm, it’s important to nurture ourselves properly.

First and foremost, make sure you go to bed earlier so that your body has enough time to repair before morning. Second, eat a hearty, warm breakfast. Warming foods not only help our bodies stay warm, but they are easier to digest. A perfect breakfast would include, gluten-free oats with coconut butter, cinnamon, and walnuts OR soft boiled eggs with steamed kale and sweet potato. In both cases you’ll get plenty of protein and fiber to fuel you for the day ahead.

2. Establish a morning ritual. I know that the last thing any of us want to do in the morning is wake up earlier, especially in the winter. BUT, beginning your day with pure peace and quiet before the sun rises is incredibly grounding and beautiful. All you need to do is get up 30 minutes earlier so that you have time to absorb this sacred time of day, clear your mind of pent up anxiety, take deep breaths, and write down anything that is bugging you. This simple exercise helps you unload whatever feels emotionally heavy at the moment.

Once you complete this, write down all of the things you’re grateful for. Don’t just write down things like: my bed, my family, my job, etc. Go into detail. Why do you appreciate those people and possessions? Surfacing your “why” will bring forth a feeling of gratitude that warms your heart and changes your mood in an instant. Imagine how much more positive and empowered you’d feel entering each new day with this ritual!

3. Break a sweat at least 2-3 times a week. Last winter I learned that exercise is even more important in the winter than any other time of year. I had just moved to the city and was feeling totally bummed and not at home in my new apartment. I took to hibernating before and after work instead of moving my body to get this stagnant energy out. Once I realized this needed to change, I found a cardio dance class and fell in love with the workout. Suddenly, my mood, energy, and outlook turned positive simply because I got my endorphin rush from each class.

In the winter, with the lack of sunlight and cooler temperatures, we tend to shy away from trips to the gym. But they are truly essential to our overall happiness this time of year. We need that extra infusion of endorphins and fresh blood pumping through our veins to strengthen our immune systems and move toxins out. Plus, practicing some form of physical movement often keeps our joints lubricated and prevents stiffness (something I’m starting to experience at age 31–sheesh!). So be sure to find something that is fun for you to do!

4. Take a Vitamin D & Fish Oil supplement. We all know that the sun is our primary source of Vitamin D year round. However, being bundled up and inside most of this season doesn’t allow us to absorb our daily requirement, so we must invest in a supplement and take it everyday. Vitamin D is essential to our health because it helps with calcium absorption; it lessens our risk of cancer, diabetes, and heart disease; it improves brain function and boosts our mood. A deficiency in Vitamin D can lead to depression, anxiety, and low energy.

Fish oil is another important supplement to help ward off the blues in the winter. Omega 3 fatty acids also affect brain function to help boost mood. Taking fish oil is always a great way to support healthy skin; it helps lubricate our bodies from the inside out.

5. Stay away from gluten. Gluten silently causes inflammation in other areas of the body, especially the brain. Recent studies have proven the consumption of this binding substance found in bread and other processed carb products is linked to depression and removing it completely from our diets significantly reduces or completely alleviates the blues all together. Knowing this, it’s no wonder we feel especially crappy after the holidays–that’s all we’ve been eating!

According to Dr. David Perlmutter, author of Grain Brain, “Depression and anxiety are often severe in patients with gluten sensitivity. This is primarily due to the cytokines that block the production of critical brain neurotransmitters like serotonin which is essential to regulating mood.”

Doing at least one of these five things is sure to help you feel happier and at peace with this time of year, which will give you the opportunity to explore fun indoor and outdoor activities like skiing, journaling, meditation, bundled up walks, and more! Here’s to your health and well-being; may you feel cozy as we move through the next couple of months.

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