We’re not even in December yet, but the nights are drawing in earlier.

Mornings are getting colder, damper and gloomier. For many of us this is something to simply shrug off. But for an increasing multitude, the coming of winter also signals the onset of a long, deep period of depression. Some call it the winter blues, others call it by its true name Seasonal Affective Disorder.

This form of seasonal depression (more common in women) hits hard and can rob us of our energy, our joie de vivre and the fundamental pleasures we get out of even our favorite things. It can make us far less motivated at work, it can detract from the fundamental pleasure of the holiday season and it can even negatively affect our relationship with our loved ones. And no amount of red cups from your favorite franchised coffee outlet can change that.

Change has to come from within, and beating SAD can be challenging, especially when it saps you of your get-up-and-go spirit. Here are some ways in which any of us can shake of seasonal sadness and inject some spring in our step in time for the fast approaching holiday season.

Tip #1: Get up earlier

This might seem all but impossible on the cold, dark and damp winter mornings, but getting up earlier is the biggest and boldest step you can take on the path towards mental wellness. The morning sets the pace for the rest of the day, and can seriously influence your psychological and emotional mindset for the rest of the day.

Commonly, we feel the tendency to sleep in for as long as possible. We jab the snooze button over and over again until the prospect of being late for work starts to loom over us. We scramble to the bathroom for to hastily refurbish ourselves, hurriedly get dressed and dart through the door to join the throning masses on the road who had the exact same morning. By the time we get to work, we’re stressed, bedraggled and frazzled from sitting in rush hour traffic.

Instead, go to bed an hour earlier and get up an hour earlier. While the act of getting out of bed may seem like a herculean effort, it will afford you a much more pleasant morning. Enjoy a leisurely shower or bath, listen to your favorite music, take the time to savor your breakfast and set off for work a little earlier for a more pleasant and less chaotic drive. This will get your day off to a much more pleasant start.

Starting your day off stressed and frantic floods your body with stress hormones like cortisol. When we follow the same pattern morning after morning this can lead to reduced production of neurotransmitters like serotonin which exacerbates depression.

Tip #2: Hit the gym

Another perfect way to start your morning is with a workout. While the idea of dragging yourself out of bed and braving the cold morning weather may not seem like the most idyllic start to your day, beginning your day with a trip to the gym or simply just a jog down the street can have a range of benefits not just for your fitness but your state of mind.

They say that summer bodies are made in winter and you’ll have the peace of mind that comes with knowing that you’re laying the foundations for a bikini ready body by the time summer rolls around but that’s just the tip of the iceberg. Starting your day off with even gentle exercise can give you an energy boost to get the day off to a positive start as well as giving you increased mental clarity which can lead to increased productivity at work or around the home.

It will also boost your brain’s production of feel good chemicals like endorphins and dopamine to help you start the day feeling more positive and optimistic. It will boost your metabolism making you burn more calories and feel more energized as well as helping you to sleep soundly at night and wake up feeling more refreshed the next morning.

Tip #3: Dance like nobody’s watching (even if they are)

Don’t go in for the gym or jogging? No problem! How about joining a dance class. Dancing is a a great cardiovascular workout not to mention being a whole lot of fun, too. Check out Golden Dance & Cheer Academy for a wide range of classes. The act of dancing is a great way to relieve stress, anxiety and depression. Plus joining a dance class can help you to make new friends, keep loneliness at bay and stay more active and social instead of spending your evenings in front of a screen. Indeed, too much time spent in front of screens is a known barrier to good mental health.

Tip #4: Eat yourself happy

When the weather grows cold, dark and wet it has a strange effect on our eating habits. It makes us crave starchy carbohydrates and sugary, fatty and salty convenience foods. This craving can cause us to make some very unhealthy eating choices and make us opt for foods which may be comforting initially but eventually drag us into a spiral of self-blame and regret.

In winter, it’s especially important to muscle our way past our instincts and ensure that every plate of food we enjoy is rich in  nutritious, mood-boosting ingredients. Never underestimate the effect that the food on your plate can have on your mental health. Opt for foods which will elevate your mood naturally while helping you to feel energized.

Avoid starchy carbs and sugars for breakfast as these will cause your blood sugar to spike at the start of the day… And what goes up must come down. And when your blood sugar starts to crash, all those fatty, sugary salty junk foods in your work vending machine will be so much more appealing. Instead, pack your plates with mood boosting foods like:

• Almonds
• Strawberries
• Tomatoes
• Blueberries
• Leafy greens
• Greek Yogurt

As you can see, a lot of the foods that will boost your mood will also help to keep you lean and healthy.

Seasonal depression can hit hard. But by doing the above you can hit back harder!