Getting Out of the Slump
Ok guys, here we are in the last few weeks of winter - I can feel spring coming. It’s taking everything in me to not wish away the days and completely shift to summer mode. I love warm weather and its so much more motivating for me - I feel better, I have more energy, there’s more sunlight, going outside is fun, and I actually enjoy working and being creative more. As amazing as the warmth is for my motivation - we’re just not there yet.
Weather really has the power to determine my mood sometimes but I think I’ve actually done a really good job of taking care of myself this winter and preventing the winter blues or the slumps (**not to be confused with depression**)!
I’m really trying to stay on my game by continuing to do the things that helped me thrive this winter to get through the rest of the cold and even to keep me feeling good after I've adjusted to the sunlight. I find that most of the work that I’ve had to do here really goes back to discipline. Discipline can seem harsh but the kind I’m talking about actually decreases my anxiety and helps me feel more fulfilled each day because of the structure I’m creating for myself. Hopefully some of these can help you feel like you’re going into spring and summer with some solid strategies to find the good in each day.
1.GO. TO. BED.
Some people are the kind of people that are in bed at 8pm without a problem. I am not some people. I GET it if you, like me, are super tired in the evening, can’t wait to go to bed, and you *still* procrastinate on your night routine. I know I’m not alone in this.
I’ve been trying to be mindful of going to bed for at least 6 months and it is hard but I also really feel the benefits when I commit. I truly feel so much better when I have a solid night routine because a night routine feeds into your morning routine which feeds into your day. To have a solid night routine, I have to be mindful of how I’m using my time in the evening - planning simple meals, walking Millie before I feel the afternoon/afterwork slump coming, getting up and moving when I just want to take a nap, reducing time scrolling, limiting TV, not getting too cozy on the couch, and just being disciplined to start.
2. Make time for a routine & make the routine rejuvenating
If the night routine requires discipline, you know the morning routine does. I’ve definitely learned the hard way. My work schedule completely changed last year and I’m still figuring it out. I’ve done everything from sleeping late to working out first thing in the morning. Ultimately, what makes a morning routine most rejuvenating for me is being mindful of how I’m spending my time, limiting time on my phone, and doing things that fill my cup. For me, filling my cup comes from quiet, reading, devotions, meditation, and if I have time movement feels amazing! The perfect morning for me is a combination of first giving time to myself to do what I need to do to feel better all day + productivity. It has also been important for me to have a short-on-time morning routine with just the essentials and a ideal-bells-and-whistles morning routine because flexibility is key!
3. Fresh air
When I feel the slump - I need to get outside. Even if it’s cold, getting outside for a few minutes does wonders for my mood and energy.
4. Take time for meals
Even being a dietitian, making time for meals can slip my mind. As I’m writing this it’s 12:30 pm and I need to stop and go eat lunch so I’m going to do that now. You can do all of the routine-ing you want but if you aren’t appropriately feeding yourself throughout the day, your energy and your mood are going to be ~undesirable.~ Schedule in meals if you have to but you have to make time for it.
5. Quality time with people
Being in community and having connection with others, who are positive influences in your life, is vital for health. Everyone needs a friend and everyone needs love. If you’re feeling isolated, reach out to a friend to go on a walk or grab coffee. If you’re having a hard time making friends or going through a transition, go where other people go that you want to hang out with. Try bumble friends, volunteering, the dog park, a group fitness class, your neighborhood courtyard, rec sports, book clubs, place of worship, interest groups, etc.
6. Boundaries with coffee/caffeine
OO this was hard for me. My morning routine since high school to about 6-10 months ago was wake up, coffee, everything else. Turns out, that actually made me feel terrible. I was getting headaches, had trouble focusing, feeling fatigued all day, dehydrated, and running on increased stress and anxiety every day. I took a step back to connect the dots and realize I was already waking up dehydrated from sleeping then piling a substance that’s going to further dehydrate me on top of that. Most of the symptoms I was experiencing before resolved once I started hydrating with at least 8 oz water before coffee. On top of that, I also had to enforce some boundaries with coffee throughout the day so that I could remain hydrated, feeling good, and sleeping peacefully.
7. Vitamin D
It’s old news that vitamin D is the sunshine vitamin - aka our skin synthesizes vitamin D from the sun’s rays. Well, the sun just doesn’t do it for me in the winter and drastically affects my mood. I’ve been trying to get ahead of it by staying on my vitamin D + supplement game this winter. Starting my Care/Of subscription has been so helpful because I just don’t want to have a ton of bottles of supplements laying around everywhere - it’s too much. This is in no way sponsored - buy your vitamin D and other supplements wherever you see fit. However, I do love that the Care/Of website gives personalized recommendations and prioritizes customer education. The prices are also great for the quality of the product! You can use my refer-a-friend link to get 50% off of your fist order (and I’ll get some points added to my account to use for more vitamins!!)
8. Use time intentionally
How many times do we have to hear social media negatively impacts mood and mental health before we create boundaries with it. Obviously I maintain an instagram so I don’t hate social BUT I also don’t hate it because I’ve done a ton of work to make all of my algorithms positive and uplifting - never sparking comparison, fitspo, lifestyles that make me feel insecure and dissatisfied with my life, etc. AND too much time on social is still devastating to my mood, my real life and my productivity. I’ve really been trying to replace social with books and I feel the evidence that that has made a huge difference in my mood and energy all winter.
9. Stretch and breathe
Do not underestimate the power of mindful movement - connecting with your body, stretching and breathing! Basically, yoga. I’ve started doing quick yoga videos most days and all I can say is my whole body feels oxygenated and less crunchy after. Highly recommend setting aside a few minutes each day to take some deep breaths and work out some kinks.