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For some people, the winter period isn’t just colder weather, fireplaces ablaze and hot cocoa at night. For many people, the cold and fewer periods of light can lead to changes in mood. And, these feelings are more than just feeling “a bit down”. You may find that you are affected by the colder months more so than others.

Some people may feel a little more fatigued, cannot sleep as well and feel a little blue in the colder months. These symptoms are then alleviated once we start to feel the heat again in Spring and Summer.

Do you want to ensure your mood doesn’t get you down in the colder months? If you want to stay on top of mood changes throughout the Autumn and Winter, there are a few things you can do to ensure you stay healthy all year long.

Take a look at your diet

Are you eating the right foods for you? During the colder months, many people opt for “comfort foods” in order to warm up and feel better. Unfortunately, a lot of these types of foods are carbohydrate- and sugar-rich. Foods that are high in sugar and carbohydrates can spike your blood sugar levels making them drop after a while. So, while they may provide comfort and give you a boost of energy in the short-term, the drop in your blood sugar levels can increase moodiness and lethargy.

Instead, opt for plant proteins such as vegetables, fruits, whole grains, nuts and beans. They generally won’t spike your blood sugar levels as much and will likely you help to maintain your weight throughout winter, but you’ll be able to restore your energy levels and keep your mood in check.

Continue with your workouts

We all know how much harder it is to get up out of bed early in the morning to head to the gym when it is freezing cold. We’ve all felt the ice cold air in the bedroom compared to the cosy warmth of the blankets. But, it’s important to keep up with your regular exercise routine as much as possible.

At any time of the year, working out helps to increase serotonin, which helps to regulate your mood, appetite and sleep. Exercise is also linked to the increase of endorphins, which are our natural mood lifters. People who exercise generally feel more energetic, have a brighter mood and feel like they can take on their day a lot better compared to those who don’t exercise. This should all be enough to get you motivated to continue with your workout routine. Still can’t bear the cold of the morning? You may want to move your workout session to the afternoons after work during the colder months.

Practice relaxation techniques

Mild anxiety and stress can occur at any time of the year, but their effects are sometimes felt more in the colder months. A great way to help combat stress and mild anxiety is through the use of relaxation techniques. If you’ve never participated in relaxation techniques before, it may seem a little strange and even like it isn’t working. However, taking time out of your day to take some deep breaths can be enough to reduce your heart rate and help relieve stress.

Some excellent relaxation techniques include yoga, meditation, massage, progressive muscle relaxation and tai chi. There are a number of apps for your smartphone that can guide you through these activities or your local gym or health centre may have some classes that you can join in on.

Get enough sleep

When we don’t get enough sleep, we often feel tired, groggy, irritated, moody and our emotions can also get the better of us. But, not getting enough sleep is sometimes beyond our control. Some medications can cause sleep issues, as well as various illnesses, sleep disorders and poor sleep hygiene. Lack of sleep can lead to sluggish performance such as poor judgement, reduced alertness, poor memory and even, loss of motivation and an increased likelihood of moodiness and bad temper.

Winter and autumn months don’t have to get you down. With a few changes to your diet and lifestyle overall, you’ll be able to keep your mood in check as the temperature goes down. You should see a general improvement in your mood, but also your performance, weight management and stress levels.

If you’re concerned about your mood throughout winter and autumn, have a chat with your doctor to check on any further health issues that may need to be addressed.