The Simple Winter Morning Routine To Beat Seasonal Affective Disorder
Don’t underestimate the powerful healing benefits a simple winter morning routine can do for you. This is a step you MUST NOT skip if you suffer from Seasonal Affective Disorder (SAD).
As a lifelong SAD sufferer, I have figured out the best things to include in your morning routine in the winter so that you make it out of the cold months without having a mental breakdown.
Some of the things might feel like an extra burden but TRUST ME they are essential for your wellbeing (e.g. using a SAD Light Lamp, doing yoga, and practicing gratitude).
I have tried and tested my theory over years and I can confidently say if you stick to this routine you will be the most productive version of yourself.
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What is seasonal affective disorder?
So according to the National Institute of Mental Health, Seasonal Affective Disorder (SAD) is a ‘type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4−5 months out of the year’.
It is particularly common during the autumn/winter months due to the darker rainier and colder weather.
It’s also called ‘Winter Depression’ in some circles.
Signs you have SAD
It’s so easy to go through life without realising your lack of energy and motivation not because you are lazy but because you are struggling with a real medical condition.
I didn’t know it was something that affected me for many years until I read an article about it in my late teens. Having knowledge of my symptoms helped me find ways to manage them effectively.
You may be struggling with SAD if you have these symptoms during certain times of the year consistently:
- Feeling sad, hopeless or down most of the day
- Loss of interest in activities you used to enjoy
- Always feeling tired and finding it difficult to get out of bed
- Increased appetite or weight gain
- Difficulty concentrating on tasks
- More irritable or agitated
- Feeling restless or anxious
- Withdrawing socially
Check out the NHS website to see the full list of SAD symptoms.
How to prepare for winter blues?
I’ve struggled with SAD pretty much every year since I was a teenager thanks to the dreary UK weather.
I’ve had to learn how to adapt my routines so that I can still get things done despite lower energy levels and a very strong desire to stay in bed feeling sorry for myself.
In fact, I used to justify my behaviour by calling it ‘hibernation mode’ when I’d randomly drop off the face of the planet with my friends and family. In hindsight, that’s not a cool thing to do to the people you care about but at the time I didn’t have the resources or knowledge to explain what was going on in my internal world.
1. Keep It Simple
Whatever routine you have right now, simplify it for the winter! Take out all of the nice-to-haves and focus on the necessary-for-your-wellbeing-type things.
2. Buy a SAD LIGHT
I cannot stress this point enough! Buying a SAD Light Therapy Lamp changed my life for the better. I honestly wouldn’t be a functioning adult without it. I bought the older version of this SAD lamp 6/7 years ago and it still works like a dream!
3. Get a Sunrise Alam Clock
If you have a bit more cash to splash, I also recommend you buy a sunrise alarm clock to help you wake up in the morning. It basically mimics a natural sunrise by slowly getting brighter so that you wake up naturally.
I got my Philips Sunrise AlarmClock at the same time as my SAD lamp and together they have formed a dynamic duo – still working today! I use my alarm clock all throughout the year and it is genuinely one of the best investments I have made for my mental health EVER.
Note: I did have to replace the cable for my alarm clock earlier this year but that’s the only change I’ve made. I highly recommend the Philips brand if you want durability.
4. Shift your mindset towards the positive
I used to dread the winter months and I would complain in the lead-up to it, during it and after the season had passed. I was just a ball of negative energy that just lived to drag other people down with me (the standard British small talk about the weather didn’t help!).
So, I highly encourage you to NOT do that. In the lead-up to the winter months, try to think of the positives and identify fun activities that you can do so that you don’t get sucked into negativity.
For example, I make an effort to do a random course/class that gets me out of the house. Last year I took an 8-week street dancing class and a 6-week beginner singing class. I also try to arrange more catch-ups with my friends and make sure I visit Winter Wonderland in Hyde Park. This year I have booked a 13-week swimming lesson course!
Simple winter morning routine
1. Wake Up with Light Therapy
Set your sunrise alarm clock to slowly get brighter 30 minutes before your alarm is due to go off so that you gradually wake up naturally instead of being jolted awake by a screaming alarm clock in the middle of darkness.
It genuinely feels like you’re in hell when your alarm clock goes off and the sun hasn’t even begun to rise yet. I hate it which is why I’m constantly preaching about my sunrise alarm.
But anyway…
If you don’t have a sunrise alarm clock, I highly HIGHLY recommend you get a SAD lamp at the bare minimum if you want to get through the winter season relatively unscathed. As soon as you wake up, put your lamp on and spend 15 minutes sitting in front of it while you do the rest of your morning routine.
2. Gratitude and/or prayer
Gratitude is going to get you through the winter since it forces you to inject positivity into your daily life. Try to identify 3 things you are grateful for. They can be things such as your warm bed, family, your favourite mug or the ability to use your legs. Just find something to be grateful for!
3. Warm Up with a Cup of Tea
Okay, so it doesn’t have to be a cup of tea but I’m British so it’s the default option. Grab your favourite hot drink and put it in your favourite mug. Romantise your tea-drinking experience. Not only will it help you physically warm up but it also creates a soothing moment.
I recommend you avoid coffee since, fun fact, it makes you feel more tired in the long run. I haven’t drunk coffee in nearly 2 years and my energy levels have increased over time.
3. Mindfulness and Affirmations
It’s important to take a few moments to practice mindfulness and repeat positive affirmations. This will ground you and set a calm, positive tone for the day.
You can say affirmations such as ‘I am capable’ or ‘I am in control of my day’.
Check out these amazing affirmations if you need help:
- 123 Affirmations For Growth Mindset and Success
- 87 Affirmations For Perfectionists Who Are Tired and Burned Out
4. Journal and Plan Your Day
Now that your mind is clear and in a positive space, it’s time to journal and plan for the rest of the day. I personally like to use my minimalist bullet journal but you can use whatever planner system you normally use.
Write down your intentions, prioritise your tasks and arrange your schedule for the day so that you know exactly what you need to do and when you need to do it to avoid overwhelm.
5. Energising Yoga
Get your body moving with some gentle but focused yoga flows.
I recommend you check out Arianna Elizabeth’s YouTube channel if you want some energising yoga to start the day. She is such a chill person and she has all kinds of yoga and pilates routines for you to choose from.
Try to do at least 15 minutes of yoga if you can. You can sort through Arianna’s playlists based on category (e.g. morning yoga, restorative yoga etc…) or time (10 mins, 20-30mins, 30-45mins etc…)
Obviously there are other yoga teachers you can use, she’s just my favourite at the moment!
6. Get Ready – No PJ Days or Frumpy Clothes
In the winter, it’s more important than ever to make an effort to get ready and have no PJ days (even when you’re working from home) and I say that as a person who LOVES to spend the day in my dressing gown.
I’m naturally a hermit so trust me, I’m telling you this for a reason.
If you struggle with SAD, you need to trick your brain into feeling good about yourself and staying in your PJs is just not going to cut it, sadly. Take time to get ready and put on an outfit that makes you feel confident and put together.
Start your day the stylish way!
7. Healthy Breakfast plus Vitamins
Your body needs GOOD fuel if you want to survive the winter months. Throw away those sugary cereals that just give you a massive sugar crash by 11am and start eating healthy nourishing breakfasts that sustain your energy. Check out BBC Food’s selection of healthy breakfasts
Also, don’t forget to take vitamin D supplements! Please speak to your doctor first.
8. Get Some Fresh Air (Optional if you travel to work already)
I know it’s hard and I know this is the last thing you want to do but I strongly recommend you do it if you work from home. Even just a walk down the end of your road and back would suffice. Just try to get SOME fresh air to give you a burst of energy and keep you connected to the natural world.
Additional habits for the winter season
- Puzzles and games to engage your mind
- Social media detox
- Read inspiring books
- Spend time in nature
- Take vitamin D supplements
- 30-day self-love challenge
- Create a cosy environment
Things to remember
- The perfect routine doesn’t exist
- Use trial and error to find the activities that benefit you the most
- Get as much light as possible – artificial and natural
- Speak kindly to yourself and actively reframe negative thoughts into positive ones
- Manage your energy by offloading your to-do list to your backlog
- Don’t enter hibernation mode – ignore the voice that tells you to socially isolate
- Seek professional help if you are struggling with your mental health – don’t suffer alone.
Difference between a winter and summer routine
There is one major difference between your winter and summer morning routines – the purpose.
In the summer, your routine is light, happy and flexible so that you can enjoy the good weather and have fun. Whereas, your winter morning routine is all about survival. The goal is to survive so that you can enjoy the summer 6 months later.
That is it.
Your winter routine is designed to help you get as much light as possible, increase your energy and stay warm so that you don’t lose your mind to depressive thoughts.
Well, at least that is MY intention behind my morning routine and if you clicked on this article that is probably yours too.
Winter:
- Survival mode
- Getting as much light as possible
- Staying warm
- Managing mood and emotions
- Creating cosy environments
- Increasing energy levels
- Fighting the urge to hibernate
Summer:
- Holiday mode
- Light and flexible
- Can be outdoor-focused
- Fun and carefree
- Less planning, more spontaneous
- Depending on energy levels can have more activities
What things are you going to add to your morning routine?
I hope you found this article helpful when it comes to preparing for your winter morning routine mentally and physically.
Honestly, winter is the most important season to dedicate to having a consistent morning routine ESPECIALLY if you live somewhere where winter is depressing (cough cough, UK!).
All of the things mentioned in this blog post are things that I have personally done and still do during the winter season.
I don’t mess around in the winter season because I know how quickly my mental health declines if I don’t take it seriously. SAD is no joke.
Let me know if you’ve used a SAD Lamp or Sunrise Alarm clock before and tell me your opinions!
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