We are approaching peak winter and it’s getting colder than ever. SAD (seasonal affective disorder) is a medical condition that people are victim to during specific seasons, more common during the winter time. Has the weather ever been your reason to not get out of bed, not get off the couch, or not leave the house? I can definitely relate to that. Being warm on a cold winter day is pure bliss. It’s similar to being in a room with the AC on during the summertime. For people that experience SAD, it is a form of depression due to the days being shorter from sunlight and colder weather.

But there comes a time to think that winter actually goes on for 3 months. What are the repercussions of being stuck in the winter blues? Do we have to wait until it gets warm for us to live a life of exercise, eating smart, and doing things that we love to do?

Here are 4 steps to beat these winter blues:

1. Set both small goals and big goals 

Setting goals sounds so cliche to get yourself out of a place of misdirection. But in reality, it really helps you move in a direction. The best way to draw out your path to success is to set a big goal within a large time frame.

Example of a big goal – I want to be able to do 5 x bodyweight pullups in 3 months.

This is where the small goal comes into play. A bigger goal is great for providing that destination, the small goal is a checkpoint. Achieving small goals is a way for you to recognize that you’re actually getting closer to that bigger picture.

Example of a smaller goal – I want to be able to do 1 body weight pullup in 4 weeks.

Big or small, goals are worth celebrating. Celebrate all wins and it will allow you to keep moving forward and appreciate your progress.

2.  Train regularly 

Setting up a regular training schedule can help map out what your weeks can look like and you can pan out your day over a routine rather than a feeling. Going to the gym cause you feel like it will be hard to adhere to if you are always going to feel like staying in with the heater on at home.

Training regularly can actually help with these blues physically as well. The feeling of training will give you the physiological feeling of warmth. Getting the body moving around can raise the temperature of your body allowing you to break a sweat. Training is also a great way to reduce the impact of SAD. Tee up a walk in the park with a friend or hit up a session with them at your gym!

3. Eat Smart

It is very tempting to eat whatever you want when you’re at home. But, similar to organising a training regime for the week organising a meal plan or prepping meals for the week will allow you to eat smart. Eating smart consists of eating meals that will have macronutrients to keep your energy and nutrition high. Keeping your energy levels high will allow you to think more on your feet and stay on top of the goals that you set. Love me some hot soup!

4. Spend some time in the sun.

Spending time in the sun is the best when you are experiencing the winter blues.  Absorbing up all of the vitamin D is great for your bones and allows your muscle to feel stronger. Try and give yourself a total amount of time to spend in the sun every day. Spending 30 minutes per day in the sun during your lunch break is a great way to get your vitamin D intake.

Now, these steps are not just for people experiencing SAD. All of us can experience some form of demotivation due to the weather change and it can get quite demoralising. These 4 steps can help beat these winter blues and help you strive towards success for your health even during these cold cold times.

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