Winter is often one of the hardest seasons for any Canadian. Whether you love or hate winter, it can be a challenge to get out of bed and maintain our healthy routines. After 4-6 months of comfort foods and hibernation, you can look, feel and think like a very different person. The solution? Embrace winter the same way you embrace summer.
Any of my patients will tell you that the changes we make are 90% mental. This is commonly used in sports psychology as well. The more you can master your mind and regain control of your irrational thoughts, the more success you will have in all areas of your life. Because this is easier said than done, I have created this list of my top tips for preparing your mind and body for winter.
Preparing your Mind and Body for Winter
1. Maintain your routine.
Most of us have some semblance of daily routine – get up, walk the dog, exercise, etc. These often get modified in winter as the darkness sets in early. Maybe we just let the dog out or would rather skip the workout after dinner. The same discipline we have in summer, should be maintained throughout winter. This is especially true for those who continue to work from home. Having balance in the work-home life is key to surviving a dark winter.
2. Use light to maintain your routine.
If you get up every morning at 7am and sleep every night at 10pm, that does not need to change in winter. It will definitely be darker on both ends of the day, but home lighting can be used to simulate daylight. Think of the last time you visited a casino. There are no windows and the lighting is always the same brightness. It could be 2am or 2pm, nobody would ever know the difference. The environment is created to make you feel a certain way, always awake and ready to gamble. The same psychology can be used at home. You can close your blinds at the 4pm sunset, turn on the overhead lights and keep your home bright. Around 8 or 9pm, turn off the overhead lights and opt for side lamps. When your brain sees sunset at the same time, it can maintain its cycle of melatonin production.
3. Embrace winter activities.
If you can’t avoid it, might as well embrace it. Winter activities don’t have to be expensive, like skiing or snowboarding. Find something that the whole family can enjoy together – winter hiking, outdoor skating and tobogganing.
4. Stay social.
If there’s anything we have learned from pandemic life, it is that humans are social creatures and we need human interaction to sustain our mental health. Meeting up with friends and family at the park, or going for a walk with a neighbour are easy ways to be outdoors and maintain distance. Schedule monthly Zoom or FaceTime chats with loved ones. Even if you don’t feel like you need it, they probably do.
5. Start your vitamins early.
This is where I come in. If you know you affected by winter, you work from home, or you are already exhausted heading into a busy season, October is the month to start your winter vitamins. Vitamins are not like medications, they take weeks and months to reach effective levels in the body. The sooner they are started, the more effective they will be come February (when snowstorms happen on a weekly basis).
My top supplements for Seasonal Affective Disorder prevention largely depend on the person and their lifestyle. For example:
- Those with a history of anxiety, depression and insomnia: Omega-3, Vitamin D, Acetyl L-Carnitine and 5-HTP. Read 5 Key Nutrients for Mental Health
- Those on the spectrum of burnout and exhaustion: Vitamin D, St John’s Wort, Rhodiola, Adrenal herbs.
- Those with autoimmune conditions: omega-3, Vitamin D, 5-HTP, digestive supports.
Are you feeling prepared?
Whatever the reasons for landing on this page today, know that supports are available to prepare your mind and body for winter. These supports do not include flying to Mexico for the next 6 months or taking anti-depressant medications. They are about encouraging your body and providing the nutrients needed to sustain a healthy balance every day. This way we can enjoy winter as a beautiful season with all the great benefits of hot mulled apple cider and warm fireplaces.