Got the Winter Blues

Manifesting a sunny, tropical escape for all of us.

The excitement of the holidays are over and we’ve entered that lull before Spring.

If you find yourself with a low mood, low energy and fatigue this time of year, you’re certainly not alone. The reduced exposure to sunlight in the winter causes to our melatonin and serotonin production to fluctuate and vitamin D levels to drop.

So, there is a scientific explanation for why you might be feeling a little extra down or low energy this time of year.

This is my first London winter, and to be completely honest, the winter blues are hitting me hard here. I’ve compiled the list of tips below that has been helping me and will hopefully help you too!

• Go outside for a walk everyday (preferably first thing in the morning), even if you have to bundle up. Set a destination (grab a coffee or tea, meet a friend, pick something you need up from the store) and go. Exposing your eyes to natural light is one of the best ways to regulate your circadian rhythm and regulate those serotonin and melatonin levels.

• Exercise in the morning. I find that completing your workout as one of the first things you do in the morning instantly leaves you with a sense of accomplishment, and helps set the tone for the rest of the day. You’ll also benefit from some mood-boosting endorphins.

• Hydrate. Extra time spent indoors with the heat on can leave us extra susceptible to dehydration. There is some interesting research around dehydration and increased risk for anxiety and depression. I recommend drinking at least half your body weight in ounces daily. Adding minerals can help, too!

• Proper nutrition. You didn’t think I’d leave nutrition out of this conversation, did you?!

  • Blood sugar balance. When our blood sugar is out of whack, it can lead to mood instability and energy crashes. Prioritize protein, fat and fiber at every meal and snack.

  • Supplement with vitamin D. Aside from a few dietary sources, sunlight is the body’s primary source for making vitamin D, and if you live in an area that has limited sun this time of year, you’d likely benefit from supplementing. Low vitamin D levels are associated with anxiety and depression and it plays a key role in mood regulation.

  • Gut health. The vagus nerve acts as a direct line of communication between our gut and brain, and new research continues to emerge, emphasizing its widespread impact and importance. Eating plenty of fermented foods and fiber (fill that plate with diverse veggies) can support a healthy gut.

• See a friend. Don’t underestimate the power of a little social connection. This time of year, it’s so easy to spend extra time alone (and that’s okay sometimes). You know the drill, when all you want to do is shut down and stay inside as soon as the sun starts to set (I’m looking at you, 3:45pm sunset, London), but sometimes pushing past this and going out with a friend can help immensely.

• Find a way to sweat. I love infrared sauna for so many reasons; one of them being the immediate mood boost they offer.

  • NYC: Clean Market, Remedy Place, Othership, Bathhouse

  • London: Repose Space, 1Rebel reset sessions (I would advise booking with a partner or some friends as this isn’t private), have been meaning to try out the sauna at Oh My Cream

  • Bonus points for doing a meditation while you’re in the sauna

• Light therapy. This can also offer an immediate mood boost. You can buy a Happy Lamp or red light therapy device at home. If you’re in London, I love Replace London for red light therapy.

• Buy yourself some flowers. There’s something to be said for adding a little color to your environment when things are looking extra grey.

• Acupuncture. I am a massive acupuncture fan and have been going for the last five years. No matter what reason you go for, you’ll leave your session feeling blissed out and restored.

• Lean into a proper wind-down routine at night. Embrace the Scandinavian way of life with ‘hygge’. We recently visited Copenhagen and let me just say, they do gloomy winter so well. Hygge is about taking time away from the daily rush to be together with people you care about - or even by yourself - to relax and enjoy life's quieter pleasures and moments.

  • Use only candle light (cozy!)

  • Blue light blockers: my prescription glasses have a blue-light filter on them which is one of my favorite things about them. Affordable (non-prescription) blue light blocking glasses can be found on Amazon, like these cute ones

  • Make some herbal tea: I’ve been loving this one that’s got valerian root and lavender

  • Dive into a good novel

    • My husband and I have gotten into the habit of ditching our phones in favor of reading before bed and it makes such a difference in our ability to fall asleep easily

  • Wind-down meditation

    • We have the Hatch alarm clock which offers some amazing guided meditations to calm a busy mind. I also love that in encourages us to leave our phones in the other room! If you don’t have a Hatch, Insight Timer app is great and has got a bunch of free ones.

I like to reframe this season in my mind as the ideal time to slow down and take care of yourself (mentally and physically) as we often have fewer social obligations and demands. If you have any other tips please leave them in the comments!

If you’re looking for some extra support this winter season, you can learn more about 1:1 coaching here. Sending you all warm and sunny thoughts! Spring is just around the corner.

xx Phoebe