5 Tips for Battling the Blues
Recently my mood has been significantly lighter and more positive than usual. Now that I’m on the “other side”, I realize how bad I’d been feeling over the past few months. From an outsider’s perspective, I show up in the world as a very normal, successful person, but I had been operating with unhealthy habits for so long that I normalized chronic fatigue and mood swings. My hope for this article is to share a few of the simple, accessible, and low-cost tools I’ve implemented for anyone reading who may also find themselves in a funk. The change of seasons and approaching holidays can trigger many of us, so fall is the perfect time to assess our daily habits and prioritize our well-being.
Establish an alarm (and don’t hit snooze).
My mornings used to begin at random times each day. Instead of utilizing a consistent wake time, each night I’d calculate a different alarm hour based on what time I went to sleep that night. The irony is that in my vain attempt to get 8 hours of sleep a night, I was setting myself up for failure the next day. In a post-COVID digital world, people chuckle about employees showing up to work in their pajamas, but the truth is that I felt like a miserable slob rolling out of bed and immediately opening my laptop. Waking at the same time each day (at least during my work week) has helped me maintain a healthy circadian rhythm and improved my sleep hygiene.
2. Start your day with movement and sunlight.
I start most days by walking my dog before walking myself for 45 – 90 minutes. I realize an hour and a half of alone time is a luxury, but even just taking 15 minutes to walk around the block can help set the tone for your day. When I first implemented this habit, I would listen to a new podcast each morning as a little incentive for my activity. Occasionally, I’d walk to a coffee shop. But now that the habit has formed, I find that I don’t need as many treats and that this time alone is well spent organizing my thoughts. I enter my workday with less anxiety and less stiffness after having gotten in some movement. I also know that I’m less motivated to go for a long walk after a stressful workday (especially as sunset comes earlier and earlier) so I like to “eat the frog” first thing in the morning.
3. Prolong caffeine intake.
Espresso used to be my sole priority upon waking, but now I wait until after my morning walk to consume any caffeine. This forces me to drink water upon waking and means I have some food in my stomach before my coffee. Try pushing your “go-go juice” until after you’ve eaten breakfast and see if it helps with anxiety or digestion. For me, both have improved.
4. Fuel appropriately.
Nutrition tends to be an afterthought for many of us. I’m not recommending you restrict calories, eliminate food groups, or consume flavorless meals. Instead, I’m suggesting that you prioritize nourishing your body with whole foods. I started working with a coach in September who provides me with a weekly meal plan based on my performance goals. For the general population, this level of investment isn’t necessary. I recommend people start by simply prepping lunches for their work week. Build meals centered around lean protein, such as chicken breast, lean ground beef, or fish. Tempeh, lentils, or tofu are great plant-based alternatives if you don’t consume animal products. Add in fiber-rich carbs such as sweet potatoes or brown rice, healthy fats like avocado or grass-fed cheese, and a serving each of fruits and vegetables. Having a healthy meal already prepared in the fridge reduces any over-thinking about food, helps me sustain energy, and decreases the likelihood I’ll feel inclined to binge-eat.
5. Take a daily multivitamin.
On the health and wellness pyramid, supplements are at the very tippy top - while diet, exercise, and sleep have far more impact on your progress. Vitamins are a nice-to-have, not a necessity. A quality multivitamin is simply a low-cost solution for covering some minor nutritional gaps. I like using https://labdoor.com/ to review supplements for efficacy before purchasing. For me, taking a multivitamin is just another part of my daily routine that provides evidence that I care for my body.
Some of these tips may seem simple or obvious, but even as an athlete and retired personal trainer, I have neglected them during periods of stress. In order to show up as the healthiest version of ourselves, we don’t need cold-plunges, massages, red-light exposure, or infrared saunas (though all can be very fun if you’re looking to splurge). If you’re in a dark place, I hope you’ll consider implementing at least one of the above-mentioned tricks, even just for ten days. My list is far from exhaustive, but it’s a good place to start. These recommendations are meant to be small wins that stack up over time and reinforce the notion that you care for your well-being.
Bio: Savannah Schepp is an elite powerlifter and strongwoman. She currently works in the software industry, but in a previous life specialized in training women over 50. She is currently training for the 2024 Arnold Amateur Strong(wo)man.
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