Motivation During the Winter Months

Recovering from our post-holiday festivities and the colder months can be a struggle for many people. For some, this slump comes with the changing of the seasons. Do you experience mood changes, lack of energy, low motivation to socialize, no desire to exercise, or less motivation at work? If so, you may experience the “winter blues.” The winter blues are very common, with many of us experiencing mood shifts during the colder, darker days of winter. You may find yourself feeling more lethargic. Below are some suggestions that could assist with your motivation.

FRESH AIR

One of the most effective ways to boost your happiness is to simply go outside. Fresh air helps to send plenty of oxygen through your blood and allows your lungs to work at full capacity. Oxygen to your brain also means more brain power.

With less daylight in the winter, it’s important to make sure you get enough vitamin D. Vitamin D is connected to your mood, and low levels may affect your mood. (Please talk to your doctor if you think you have low vitamin D levels.)

If you need to be indoors for most of the day, make time to take short breaks to pop outside for a breath of fresh air every so often. Your body and mind will thank you for it.

EXERCISE

Exercise can boost your level of endorphins, also known as the body’s feel-good chemicals. Any form of exercise can elevate your mood. For some people, exercise can be hard to stick to — that’s why it’s so important to find an activity you like. You may try out going to a gym, swimming, doing yoga, hiking, taking group fitness classes, biking, dancing or doing something else you enjoy! If you need help keeping yourself accountable, find an exercise buddy. You and your buddy are less likely to let each other down than you are to let yourselves down. Make a commitment and stick to it.

DIET

Believe it or not, there are mood-boosting foods! Excellent options include nuts and lean proteins, which are rich in omega-3 fatty acids, and berries, which are packed with antioxidants. Make sure your meals include foods with vitamin D, like milk, as well as eggs, mushrooms and fish. Even though fresh fruit and vegetables are not in-season, try frozen options. Limit how many sugary treats you eat. Candy, cookies or cakes can typically bring a quick happiness boost, but the feeling isn’t a long-term fix.

TRAVEL

Take a break and head to a tropical location, visit family and friends or find an adventure. Time away from work can help recharge your energy, decrease stress, and increase productivity when you return. Book that trip to help crush those winter blues.

SPEND TIME WITH PETS

According to the CDC, there are many health benefits of having a pet. A pet can bring you opportunities to exercise, get outside and socialize. Regular walking or playing with pets can even decrease your blood pressure, cholesterol levels and triglyceride levels. Pets can help manage loneliness, stress and depression by giving us companionship. If you don’t have a pet and can’t keep one at home, volunteer to walk or care for animals at your local shelters or animal rescue organizations.

Winter doesn’t last forever, and neither do the winter blues. Schedule or prepare for an activity you can enjoy as the weather warms up, like planting a garden or training for a 5K. Find songs or quotations that motivate you. I’ll close with a favorite from Winston Churchill: “Success is not final, failure isn’t fatal. It is the courage to continue that counts.”

By Jenny L. Workman, Community Health Manager

For more information regarding Community Health programs and resources, contact Jenny L. Workman, Community Health Manager at jenny.workman@boone.health or call 573.815.3263. Although you may feel less happy than usual, the winter blues typically do not affect your ability to enjoy life.

However, if this feeling affects all aspects of your life, including daily activities, sleep, and appetite, or you have feelings of hopelessness, sadness, or anxiety, you may be experiencing seasonal affective disorder, or SAD.

SAD is a type of depression that usually occurs during late fall or early winter. If your winter blues are overwhelming and you think you may have SAD, talk to your primary care provider.

Depression is a common condition, and you deserve to feel your best.