“Blue Monday” might be a marketing myth, but the Winter Blues sure aren’t. Low mood, dwindling motivation, lethargy or lacking energy, and a general feeling of sadness are common ailments amongst us all now that Christmas and New Year celebrations are over. The medical term for this is seasonal affective disorder (SAD), and is said to be linked with daylight deprivation.
If that’s the case, then the best way to beat it would be getting some sunshine! Easier said than done given the weather lately (even when it has been sunny, it’s been very cold!), but there are other ways we can look after ourselves while we await the end of this seasonal slump.
Exercising for 30 minutes, three times a week, is effective against depression
That’s three times a week. Not 10. Not seven. Not even five. Three. That’s all it takes to have a positive impact. Getting yourself to the gym is a fantastic way to improve your mental health, just make sure it’s not your only coping method.
Excessive training without adequate rest and recovery time, or training through injury or illness will put significant strain on your body, which actually has a negative impact on mental health. Yes, consistency is important, but if you think your problems go beyond January Blues, seek outside help. Exercise should not be a replacement for therapy.
Elevating your body temperature is a valuable replacement if you can’t exercise
Rest days give your body time to recover, and if you deprive your body of that time, it can actually lead to dysfunctional adaptations in your metabolism, immune system, and hormone levels. Your rest days might involve gentle movement, stretching, or bingeing Netflix, but saunas, steam baths, and hot yoga are other options, and are all excellent for reducing inflammation.
Not only that, there’s actually some evidence indicating that heat treatment could have a positive influence on metabolism, weight loss, and stress reduction, as well as improved cardiovascular function, pain reduction, anti-aging, and skin rejuvenation. Sounds good, right? And in terms of well-being, anything that directs our attention toward relaxation, breath-focus, or mindfulness has to be a plus.
Use good food to take care of yourself from the inside out
The food with which we choose to fuel our bodies has a huge impact on the way we feel mentally. Yes, the cold, damp, darkness of winter might bring about sugary, carby cravings, but reaching for the right foods means blood sugar and mood both stay more levelled – and that helps us feel a lot better emotionally as well as physically.
It’s worth knowing that a craving isn’t always about food. It can actually be an indicator that you’re dehydrated, stressing out, or need more sleep. And craving certain foods can be linked to nutrient deficiencies. Reaching for a sugary snack might be your body’s way of telling you you’re lacking certain vitamins and minerals, ad that you need to eat more protein-rich foods such as seafood, eggs, poultry, or nuts and legumes. If you’re desperate for something stodgy like pasta or bread, then your body could be calling out for more leafy greens and colourful fruit. As with heat therapy, if you’re struck down with winter lurgy, you don’t have to force yourself into the gym while you’re sick, you can cook up a storm to feel good instead.
Reach out to a friendly face when you feel like you need extra support
The DireWolf Pack is a support network on and off the gym floor! The buddies we make during a workout can be a great source of comfort when we need it – you can bet they feel the same way about you. And just because they yell at you in class to make sure you break parallel in your squat, lock out in your shoulder press, and push yourself on the ergs, doesn’t mean the coaching team at CrossFit DireWolf can’t be sensitive too. If you want to talk about complementary activities on your rest days, helpful and mindful ways to eat, or how to manage your health with the right amount of exercise, reach out.