6 Tips To Beat The Winter Blues At Work

It’s early February, the New Year’s high has well worn off and many of us are struggling. I’m hoping these tips to beat the winter blues will help. December 21st marked the winter solstice, meaning that was the darkest day of the year and it’s all been brighter from here right? Well if you can easily imagine your own reality, that might be a comforting thought. But if you’re someone who needs to see it to believe it, the winter solstice might not have made you feel as optimistic as others. It’s still dark, it’s still cold, we’re lacking outdoor time and sunshine, fresh produce can be hard to find, and the list of negatives goes on. So what light is there at the end of this chilly dark tunnel?

My name is Nia, I’m a Holistic Nutritionist, Autoimmune Thyroid Coach, and Contributor here at Jesse Lane Wellness. I am passionate about sharing mental health resources as I know first-hand how challenging it can be. Together I want to unpack those gloomy feelings you might be having, and share ways that you can work to beat the winter blues, while you work!

So what exactly are we talking about here? Well, these kinds of seasonal feelings go by many names. Seasonal Affective Disorder (SAD), Seasonal Depressive Disorder, Seasonal Depression, The Winter Blues, Winter Depression – maybe one of those rings a bell for you. Whatever you call it, it has the potential to disrupt both our personal and professional lives by making us, well, sad.

What Causes SAD?

SAD is a bit of a mystery in the medical community. There isn’t really one specific cause. What they do know is that it recurs yearly around the same time, either fall/winter or spring/summer. It affects women more predominantly and more so in locations where sunlight becomes sparse (like in Canada).

When our sunlight patterns change, our hormones melatonin and serotonin can become imbalanced. These hormones regulate our sleep cycle and our mood. During periods of reduced sunlight, we end up with more melatonin and less serotonin, which means less of our happy hormones to keep us feeling good.

Symptoms of SAD can include:

• Low mood
• Poor self-esteem
• Increased anxiety
• Changes in sleep habits (too much or too little)
• Fatigue
• Changes in eating habits (over or under-eating)

The bad news is, these symptoms can seriously disrupt our lives and are definitely not fun to deal with. But the good news? There are things we can do to help ourselves feel better! You can even do them while you work! Let’s dive in, shall we?

1. Invest In A Sunlamp

Studies have shown that light therapy has been a highly effective treatment for SAD. Since our hormones can’t differentiate between bright artificial light and the sun, using a sunlamp will help to reregulate some of those imbalanced hormones. Exposure to a 2500-lux intensity light for at least two hours per day in the morning has shown to be very effective in reducing symptoms. 

Now you might be wondering what the heck lux is, and how you find a light with the right specifications. Lux is the measurement of illuminance. Most specially designed sunlamps will indicate lux, so you can easily see whether that lamp will be bright enough. 

Place your sunlamp on your desk and run it early in the morning to feel the benefits of those balanced hormones while you work!

2. Incorporate More Vitamin D

Vitamin D is key for serotonin synthesis. Without direct sun exposure, we can easily become deficient. Supplementing Vitamin D (with K2) can help us replenish our stores of this fat-soluble vitamin. If you’d rather get your Vitamin D from foods, try to incorporate Vitamin D-rich foods into your meals. These foods can include cod liver oil, salmon, swordfish, tuna, sardines, beef liver, egg yolks, and fortified foods like juices and cereals.

However, consuming Vitamin D late in the day can interfere with healthy night-time melatonin production. So focus on incorporating this vitamin at breakfast or lunch to keep those hormones happy and balanced!

3. Eat Energizing Foods

Since SAD can make you feel tired and low, it’s important to incorporate energizing foods during the day to keep things feeling happy!

Aim for whole foods versus processed foods. Processed foods are often filled with extra sugar and fat, but lack protein and other nutrients. Opting for a whole food snack like a yoghurt parfait with seeds and fresh fruit will help to keep you feeling hydrated, satisfied, and balanced. Below I’ve included some whole foods inspiration for you. This recipe roundup includes some homemade mood-boosting dishes that you can easily bring to work!

Drinking the right fluids throughout the day can also help you beat the winter blues! Opt for low or non-caffeine drinks where possible. Caffeine can trick our bodies into thinking we have tons of extra energy when we actually don’t. Overcompensating for low energy with caffeine can feel ok at the moment, but can lead to burnout pretty quickly. Try to make your cozy beverages nutritional too! Going for an adaptogenic alternative is great because it will actually help you to combat stress and anxiety, leaving you feeling happier! Try Jesse’s Sunshine Chaga Golden Latte for a megadose of happiness! Also, don’t forget to drink your water!

4. Try Restorative Exercise

Exercise can really help us boost our mood too! Physical activity has been shown to effectively reduce symptoms of both depression and anxiety. You can really experiment and get creative with how you choose to exercise. Whether that’s walking to and from work, going for a run, hitting the gym on your days off, or doing some yoga before bed – the sky’s the limit!

However, it’s best to listen to your body, especially if you’re feeling really burnt out or tired. Adding a 45-minute HITT session to your already busy day might actually make you feel more stressed and low. My recommendation is to always start off slow with low-intensity exercises like yoga, stretching, or walking to see how your body responds. If you feel drained afterwards, it’s a good idea to slow down, but if you feel energized afterwards, keep building on that momentum!

The point is for you to feel nourished, restored, and happy after exercising. Follow those feelings and you can’t go wrong!

5. Bring Joyful & Functional Desk Decorations

This is something that I talked about in my article 6 Tips To Create A Healthier Workspace, but having decorations that function (and make you happy) can actually boost your spirits and reduce SAD symptoms! Having a brightly coloured stress ball to squeeze during a casual meeting, framed photos of your loved ones to glance at when you feel down, a plant to purify the air and help you feel grounded – the list goes on!

Make sure that when you choose your items that they don’t create excess clutter (that can cause anxiety), that they do have a function, and that they bring you lots of joy!

6. Ask For Help

If you’re really feeling down and having trouble with your day-to-day, it’s highly recommended that you speak with your team leads, your HR team, or a healthcare professional. Burnout, stress, anxiety, depression, any mental health condition – corporate culture is beginning to evolve to help those who are struggling. More and more we’re seeing companies become more consciously aware of employees’ mental health, and how supporting mental health actually benefits these companies in the long run.

Many companies are also implementing wellness resources like access to guided meditations, or engaging presentations like Jesse’s virtual Lunch & Learns and cooking classes. Make sure to ask your leader what kinds of initiatives are available to you. You might be surprised!

And remember that no matter how difficult things get, you can always, always ask for help. 

Ok on a lighter note, I promised some delicious recipes that you can bring to work to help you beat the winter blues, and here they are!

Work-Friendly Recipes To Beat The Winter Blues

Energizing Granola Parfait

This parfait is the perfect take-to-work snack! You can layer the ingredients in a mason jar and enjoy it out of your work fridge whenever you need a boost! This recipe gives us a double dose of protein, healthy satisfying fats, antioxidant-rich berries, and a yummy comforting crunch! Try Jesse’s homemade granola in this parfait, or grab a whole foods store-bought version for convenience! This recipe only takes 5 minutes so it’s perfect to toss together even on a busy morning!

Pretty in Pink Roasted Beet Hummus

It’s a lot harder to feel gloomy with hot pink hummus in your lunchbox! Beets are great for the blood and liver to help you clear out any debris that might be bumming your body out. Chickpeas contain tons of protein, and tahini and olive oil make it satisfying with some fat! This recipe is so great, you can make a big batch and grab small portions for work when needed! The bonus is you get to use up any leftover veggies or crackers hanging around in your kitchen!

Creamy Salmon Salad

This salmon salad is the perfect lunch to bring with you to work! It’s light yet filling, and it has tons of benefits to help you beat the winter blues! Salmon is filled with omega-3 fatty acids which can improve memory, reduce inflammation, and boost our happy hormones! The spinach in this recipe is rich in magnesium which helps to regulate our brain function, helping us feel happier and more balanced!

Meet Nia

Nia is a Holistic Nutritionist and the Founder of Good Vibrations Rock Shop in Stratford, Ontario Canada. Nia is an expert in the healing powers of crystals, rocks, and gems. She sources the highest quality pieces from across the globe and specializes in finding rare and one-of-a-kind gems and fossils.

She is an advocate for low-stress holistic living, allergies, autoimmunity, and the mind-body connection.
Nia is all about spreading her vibrant, sunny energy everywhere she goes! She and the shop are pillars in the community, carrying local artisan goods, and creating deep connections and nourishing experiences through high-vibe events and 1:1 services with skilled practitioners.

Nia is also the creator of an online crystal course catalogue to help empower you on your wellness journey! If you’re curious about crystals or want to learn how to get the most value and connection from your stones, you definitely want this! The best part? You can learn right from the comfort of your home and watch again and again!

Visit Good Vibrations Rock Shop where the vibes are immaculate, the stones are stunning, and everyone is welcomed with open arms and open hearts. You can also connect with Nia online via Instagram, Facebook, her website, or email!