Atlas Training Blog

November 11th, 2024

Written by Atlas Team

It's that time of year again… the days are getting shorter, it’s colder outside, and suddenly, getting to the Muay Thai gym feels like a bigger task than it should be.

Trust me, you’re not alone. All I want to do after a long day is go home and sleep, especially when it’s already dark outside at 5pm. 

For me, the ‘winter blues’ hit pretty hard each year. Sure, I’m feeling that lack of motivation creeping in and craving a cozy movie night with some comfort food. But honestly, what really messes with my productivity is all the extra emotions and sadness that come with it – and that can be pretty scary. 

Why do we get sad during the winter? 

On the scientific level, shorter days are exactly what lead to fatigue and lack of motivation characteristic of seasonal depression. It all comes down to light – or the lack of it. 

The presence of light triggers the brain to produce serotonin, the “happy” chemical, along with other neurotransmitters and hormones that keep our bodies awake. In contrast, an absence of light causes the body to produce melatonin as the body transitions to sleep. This rhythmic system (it’s called your circadian rhythm!) is rooted in functionality; we sleep when it’s dark outside, and we are awake when it’s light out. 

One effect of shorter days – and, therefore, less light – is less serotonin in our brains. Studies show that lower levels of serotonin are directly related with decreased mood and other symptoms of depression. 

Similarly, less light leads to more melatonin. I’m sure anyone who’s had trouble falling asleep is familiar with melatonin – it’s a hormone (or a pill!) that makes you sleepy. That’s where the fatigue of seasonal depressions steps in; our bodies think it’s time to sleep, so we feel sluggish and tired. 

TL;DR: don’t freak out! You’re not going crazy, your body is just adjusting to earlier nights and less light. 

Tips to beat seasonal depression

Good news! There are definitely ways to fight back and lift yourself out of the slump. Here are a few tips that help me keep moving and stay motivated, even when it feels harder than usual.

1. Get outside in the sun

Even when it's cold, try to get outside during daylight hours. Natural sunlight, even on cloudy days, can have a huge impact on your mood and energy. Remember – that light produces serotonin. For me, finding the time to take a brisk walk outside or even just eating lunch outside helps clear the brain fog and gives me a little energy boost to take on the day. 

2. Exercise

It’s no secret that exercise is a mood booster. Physical activity releases serotonin, which can help combat the effects of shorter days and less sunlight. 

For me, practicing Muay Thai daily is the perfect fix. I find that the intensity of the workout not only hits the serotonin goal, but also gives me two hours a day away from the stress of life to focus on getting my energy and emotions out constructively. 

Lucky me! The gym where I train, Atlas Muay Thai, is semi-outside and lets a ton of natural sunlight and a nice breeze inside. I never feel like I’m inside while training, which is perfect for this gloomy time of year. 

Intense workouts like Muay Thai are not the only solution: simply moving your body – be it a quick workout, walk, or something else – will help to lift your mood. I definitely recommend taking your exercise outside to hit two birds with one stone! 

3. Limit your screen time

It’s easy to slip into the habit of scrolling endlessly on your phone or binge-watching shows when you feel low. Especially in the evening, too much screen time can mess with your circadian rhythm and disrupt your sleep; the blue light from your phone interrupts the release of melatonin when you’re trying to sleep! If you can’t shake the habit of being on your phone, try turning on Night Shift – it will decrease the blue light your phone emits. 

4. Fuel your body right

You probably know this already, but staying hydrated and eating a nutrient-rich diet can make a huge difference in managing emotions and motivation during the winter! 

In my experience, not drinking enough water leads to brain fog, low energy, and mood swings. In order to stay mentally sharp and balanced, I try to drink a gallon of water every day! 

Eating a bunch of junk food can have similar effects. Studies show that a diet full of omega-3s, vitamins B and D, and magnesium helps support brain health and regulate mood regulation. Personally, I try to focus on cutting out processed food and increasing my protein to provide the energy and stamina needed to fight the fatigue often tied with seasonal depression. 

5. Find joy in the little things 

I’d bet you’ve heard this one a billion times, but it’s cliché for a reason – it works! Finding the joy in the little things makes an incredible difference in mood during the winter. Whether it’s making an effort to notice the nice weather one day or curling up with a warm cup of tea and blanket or spending time with loved ones, building these habits boost mindfulness and gratitude to help us stay grounded in reality. 

Personally, I like to end my evenings with a light-hearted book or podcast and eat lunch outside (weather permitting) with my phone off. I find that disconnecting from the craziness of the Internet and work is important for my mood, especially during the winter. 

So, while it might seem silly, I guarantee that being intentional with your mood will train your brain to find joy in the simple things and will help a ton to ease the seasonal depression. 

Closing thoughts

Photo credits: Baton Rouge General

At the end of the day, winter and its extra emotions can be tough – it’s normal to feel low on energy and motivation. But you’re not alone, and these feelings don’t have to control you. 

Life is like a heartbeat measured by an EKG machine: it’s at its lowest just before it goes up again, and without those ups and downs, we’d be dead. So, when you’re feeling down in these darker months, remember that they won’t last forever – you’ll be a more motivated, resilient, and strong version of yourself soon. Pushing through challenges like seasonal depression is what life is all about!

Try out some of these tips and let me know if they work for you – you can reach me via email or Instagram.