Hello friends, and welcome to another issue of The Athlete Spot™ Weekly.
In this issue, we’ll talk about tools and strategies to manage and fight against seasonal depression through the winter
As the beautiful month of October has greeted many of us with early nights, November greets us with chilly temperatures and for some (up north) a nice coating of white fluff.
The sun isn’t out past 7 p.m. anymore. The temperature is no longer as inviting to be outside without a fresh fire burning. Friends and family are starting to hunker down, only to come out during special occasions.
It’s a time when loneliness and sadness can overwhelm many of us — even if we are not alone.
Seasonal Depression, or as scientists call it, Seasonal Affective Disorder can hit you like a sack of bricks.
I know because about 30% of my athletes suffer from this.
Your mood changes and your motivation overall diminishes. It takes you a few days/weeks to find a new “seasonal” normal.
Over the years we have tried a few different things, and finally, two years ago we found a few things that helped my athletes manage and diminish these feelings.
All of a sudden you wake up one day and you’re sad or frustrated for no apparent reason. Everything your family or friends say or do irritates you.
Getting out of bed becomes the most challenging task.
Interacting with people becomes dreadful.
You sit there wondering “What the hell is wrong with me?!” and then you think, “Where the hell is the sun?”
To help combat S.A.D or Seasonal Depression:
Prioritize time outside… even in the cold (bundle up)
Walking or just hanging outside can help boost your mood.
Getting some fresh air, and letting the sun hit your face can help alleviate the negative feelings from within.
Create To-Do lists
To-do Lists have been proven to help clinically depressed patients feel accomplished and release small hits of dopamine.
Creating daily and weekly To-Do lists for Work and Personal Life can keep you aligned and motivated to check them off and progress accordingly. - I have started doing these throughout the year, and have helped tremendously
Stay Physically Active
Exercise/Physical activity has been shown to help positively rewire the brain. Even when you don't want to and that voice is telling you to stay on the couch, get up and start moving. Endorphins and other hormones will be released throughout your body, changing your low energy and gloomy perspective positively.
Eat within your calories
The brain and gut are connected- Feed it shit, Feel like Shit; Feed it well, Feel Well.
But, it’s the holiday season! Who cares! Eating well 80% of the time will help you feel less bloated, and avoid developing negative feelings about your body because of the food you just ate.
Balance in your diet creates peace of mind. - Have a slice of cheesecake, don’t have 10 of them.
Dip in the Cold (if you want)
11 total minutes a week of deliberate cold exposure- Cold Showers, Ice Baths, Plunges- even laying on the cold ground shirtless works
This can release up to 2.5x more dopamine.
Remain calm and control your breathing my friend
Journal/Read
Journalling helps get the mind out of a negative spiral. Instead of having all those thoughts running in your head, give them an exit. Write them down, and let them out.
Journalling may help expose causes and create solutions to the problems you can’t see.
Read self-development books. Almost every self-development book will have some strategies/tools you can try to continue building a positive perspective throughout these months.
Don’t want to read? Listen to an audiobook and take notes.
Supplement your diet (if needed)
Vitamin D3 + K2:
Since the Sun is not out as long, supplementing vitamin D is crucial - especially if you are stuck indoors all day at work.
Vit D can help boost mood and immune function
Getting a D3 w/ K2 helps the absorption process in the body 5-10,000iu/day.
Magnesium (Mg):
Supplementing with Mg helps in conjunction with Vit D3
Magnesium Glycinate is my favorite type to take
Mg is involved in over 300+ reactions in the body and can help promote relaxation and decrease stress 400-800mg+/day
Omega-3's:
Omega-3s are shown to benefit brain function of clinically depressed patients
Foods high in Omega-3's such as Salmon, Cod, Mackeral, Flax seed, and Chia Seed can help with depressive episodes
If you are eating Fish 2x/a week, there is no real need to supplement it.
If you prefer Supplements… I recommend the oil vs the capsules. It goes down easier.
Managing Seasonal Depression looks different for everyone, but these tools and strategies have been shown to help athletes and individuals with depression symptoms.
You do not have to do them all. Start by adding 1 or 2 of these strategies to your daily routine. Find the ones you feel benefit you the most, and stick to them - sometimes the harder they seem the more benefit you’ll get from them.
That is all for this issue!
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