Cultivating 8 Healthy Habits During Seasonal Changes and Slumps

Fall and winter bring colder weather, earlier sunsets and darker mornings. You might find yourself experiencing changes in your mood and energy levels during this period. It’s all too easy to slip back into unwholesome patterns and practices as a coping mechanism when the slumps eventually hit. Here’s how to care for your physical and mental well-being as you ride the seasonal waves.

1. Schedule Light Therapy 

Sitting in a bright light box mimicking natural sunlight for 20-30 minutes every morning can regulate your internal body clock and enhance your mood. Harvard data suggests light therapy has been beneficial for 40% to 60% of patients, alleviating their depressive symptoms and improving alertness.

Doctors even equate it to taking antidepressants or undergoing cognitive behavioral therapy. Incorporate this activity into your daily routine while engaging in activities like reading or eating breakfast.

2. Exercise More

Being physically active is a surefire way to boost your mood and energy levels. Exercising floods your body with endorphins, combating the dreary feelings from seasonal changes. Aim for a mix of aerobic, strength training and flexibility exercises to keep your workouts diverse and beneficial for your mental health.

Consistency is key in reaping these benefits. Consider joining group classes or working out with your partner for more social interaction and motivation.

Remember to pace yourself and avoid any overly demanding activities. Muscle strains and related injuries are no fun and decidedly less so when dealing with the winter blues.

3. Watch What You Eat 

It’s no secret your diet plays a significant role in influencing your physical and mental health. That’s because the gut contains up to 95% of serotonin receptors and has a direct line to the brain via the vagus nerve.

Serotonin levels directly impact bodily functions like mood, sleep and sexual desire. With the right mix of foods and nutrients, you can build a buffer against anxiety, stress and other psychological issues.

Experts recommend loading up on seafood, nuts and plant oils. Get some beans, leafy greens, and assorted spices like saffron and turmeric while you’re at it to balance things out.

4. Get Enough Sleep 

A good night’s rest is invaluable, especially when coping with seasonal affective disorder (SAD). You want to ensure you’re getting as much slumber as possible to compensate for the lost sleep from daylight-saving time (DST).

With daytime hours already decreasing inherently as winter rolls by, the onset of DST worsens the situation. Moving the clock one hour to “fall back” in the fall means Americans sleep for 40 minutes fewer than they’re accustomed to, from spring through summer. As a result, they’re 5.7% more likely to sustain workplace injuries — as if struggling with the blues wasn’t stressful enough already.

5. Practice Mindfulness and Relaxation 

Promoting emotional balance through mindfulness, deep breathing exercises or yoga is one of the healthiest habits you can cultivate. Mastering these skills can help fortify your mind and body, getting you through the day’s ups and downs.

Dedicate time each day to practicing these techniques to build a sense of calm and clarity. Use this period to adopt positive thoughts and avoid wallowing in melancholy. Consider starting a gratitude journal to shift your focus to your life’s positive aspects, fostering optimism and resilience in the face of seasonal changes.

6. Go Outside 

When you’re feeling down in the dumps, staying cooped up indoors for prolonged periods probably isn’t helping. Step outside now and then for a short walk or simply to sit in a natural setting.

Incorporating outdoor activities into your routine can uplift your spirits, helping you deal with the mental and physical energy drain of seasonal transitions. Research has shown engaging with nature promises loads of benefits for your well-being. According to a study, spending at least five hours outside dramatically lowers your chances of becoming depressed.

7. Be Selective With Your Crowd 

When dealing with the seasonal slump, getting your energies off balance can often take just a little push. Surround yourself with people with whom you can share joy during the good times and grief during the bad. Everyone else is fair game regarding whether you want to be in their company.

Isolating yourself is not a sustainable solution, either. Socializing has been known to help mental health and feelings of loneliness. It doesn’t have to be a large group or a big event — just having moments of shared laughter with your favorite people can brighten your day.

8. Spruce Up Your Living Space 

Revamping your living environment with green design is a rejuvenating and effective habit for managing SAD. Bring natural, eco-friendly elements like lighting, bright colors and living plants into your home to help improve your outlook on the world.

These components can also help you maintain a connection with nature during the colder months. Lastly, green design can improve air quality — a critical mental health driver. 

Beat the Seasonal Slumps Like a Pro

For many people, there’s simply no avoiding the doom and gloom of SAD. Knowing how to prioritize your self-care is key to navigating these challenging times. Incorporate these best practices into your everyday life to boost your mental and physical health ahead of the colder, darker months.