Hit the Reset Button: How to Recharge, and Reclaim Your Energy

As one chapter closes and another begins, we’re greeted with new challenges, opportunities, and perspectives. It’s the perfect time to reflect and acknowledge what you’ve achieved while setting your sights on the future. Yet, the transition into a new year can also bring its share of stress, fatigue, and even feelings of regret. Add in the colder months, and it’s no wonder many of us feel the weight of Seasonal Affective Disorder (SAD), a condition that affects millions of people worldwide. On the bright side: you also have an opportunity to refocus and learn how to overcome these obstacles. Let’s uncover the insights you need tackle these hurdles.

Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder, or SAD, is a type of depression that typically occurs during the fall and winter months. The reduced sunlight during this time can trigger a range of symptoms, including:

• Increased sleep and daytime drowsiness
• Loss of interest in activities you once enjoyed
• Social withdrawal and sensitivity to rejection
• Irritability and increased anxiety
• Feelings of guilt, hopelessness, and overeating (particularly craving sweets and carbs)

But Why Does This Happen?

Sunlight plays a key role in regulating serotonin, a neurotransmitter that impacts mood. Less sunlight means lower serotonin levels, which can lead to feelings of depression. Sunlight also helps our bodies produce vitamin D, which is closely tied to serotonin production. With shorter days, our vitamin D levels can drop, further affecting mood. Darker days signal the body to produce more melatonin, a hormone that regulates sleep. This can leave you feeling drowsy and lethargic. Understanding the science behind SAD helps us see that these feelings aren’t just “in our heads.” They’re real, physiological responses to our environment.

Vitamin D is Your Superpower

Everyone is familiar with Vitamin D but there’s more to it than meets the eye. It isn’t your average vitamin—it’s a unique and powerful ally for both your physical and mental health. Here’s why:

• Your Body Produces It Naturally: Vitamin D is the only vitamin that your body can create on its own when exposed to sunlight (specifically UVB rays). This process converts cholesterol in your skin into vitamin D3, a form that your body can use.
• It’s More Than a Vitamin: Often referred to as a "pro-hormone," vitamin D does more than most vitamins. It plays a critical role in calcium absorption, bone health, immune support, and serotonin regulation—a neurotransmitter that directly impacts mood.
• The Winter Deficiency Problem: During the colder months, reduced sunlight limits your body’s ability to produce vitamin D. This deficiency can contribute to the symptoms of SAD, such as fatigue, low energy, and feelings of depression.

In contrast, other essential vitamins—like A, B, C, and E—must come from external sources such as food or supplements. While some, like vitamin K and certain B vitamins, are produced by gut bacteria, the amounts aren’t sufficient to meet your body’s needs. This makes vitamin D uniquely vital, especially during the winter months when sunlight is scarce.

7 Ways to Get Your Energy Back

The colder months don’t have to define your energy or mood. With the right strategies, you can reset and find balance again. Here’s how:

1. Reflect on Your Achievements and Goals

Take time to acknowledge what you’ve accomplished, no matter how big or small. Reflection is about using what you’ve learned to shape your future. Write down:

• What went well last year?
• What challenges did you overcome?
• What do you want to focus on this year?

By celebrating your wins and learning from your setbacks, you create a strong foundation for growth.

2. Prioritize Social Connections

Isolation can amplify feelings of sadness and fatigue. Reaching out to friends, family, or colleagues can help break the cycle of negative thoughts. Even small interactions, like a quick coffee chat or a phone call, can make a big difference. Engaging with others not only boosts your mood but also reminds you that you’re not alone. Lean on your support system—it’s one of the most powerful tools for mental wellness.

3. Embrace Natural Light and Fresh Air

Even in the colder months, sunlight is your friend. Spend time outside during daylight hours, whether it’s a brisk walk or simply sitting by a window. Natural light helps boost serotonin levels and regulates your sleep-wake cycle. If natural light is hard to come by, consider investing in a light therapy box. These devices mimic natural sunlight and can be a game-changer for reducing the effects of SAD.

4. Make Movement a Daily Habit

Exercise is a proven mood booster. It doesn’t have to be intense—even 30 minutes of walking, stretching, or yoga can do wonders for your mental and physical health. Movement releases endorphins, improves circulation, and helps combat the sluggishness that comes with shorter days.

5. Fuel Your Body and Mind

A balanced diet can significantly impact how you feel. Focus on:

• Foods rich in vitamin D (like fatty fish and fortified cereals)
• Complex carbs (like whole grains) for sustained energy
• Fruits and vegetables for essential vitamins and minerals

6. Practice Mindfulness and Gratitude

Taking a few minutes each day to practice mindfulness can help you stay present and grounded. Techniques like meditation, journaling, or even listening to calming music can reduce stress and improve mental clarity.

Gratitude is another powerful tool. Writing down three things you’re grateful for each day shifts your focus from what’s lacking to what’s abundant in your life.

7. Drink Water, Drink Water, and Drink more Water!

This is probably one of the most underrated and overlooked aspects of health, especially during the colder months. Many people don’t realize that dehydration can lead to fatigue and a myriad of other issues, making it harder to stay energized and focused throughout the day. Drinking water is non-negotiable. Some of the benefits include:

1. Increased Energy: Drinking water helps maintain blood flow and oxygen delivery to your brain and muscles, keeping you alert and active.
2. Immune Support: Proper hydration supports your body’s ability to flush out toxins and transport nutrients to cells, which is essential for a strong immune system.
3. Skin Health: Cold weather and indoor heating dry out the skin. Hydration helps keep your skin moisturized from the inside out, reducing dryness, flakiness, and irritation.
4. Temperature Regulation: Even in colder months, your body needs water to regulate its temperature during physical activities or exposure to fluctuating indoor and outdoor climates.
5. Mental Clarity: Dehydration can affect cognitive functions like memory, concentration, and mood. Staying hydrated supports mental sharpness and emotional stability.
6. Digestion: Water aids in digestion and helps prevent constipation, a common issue in winter due to heavier, richer diets.

When to Seek Professional Help

Sometimes, lifestyle changes aren’t enough. If you find that SAD or other mental health challenges are significantly impacting your daily life, it’s important to seek professional help. Effective treatments include:

• Light Therapy: Spending 30–45 minutes a day with a light therapy box can help compensate for reduced natural daylight.
• Psychotherapy: Talking with a mental health professional can help you develop healthy coping mechanisms and work through negative thoughts.
• Vitamin D Supplements: If a deficiency is contributing to your symptoms, supplements may help regulate serotonin levels.
• Medication: Antidepressants can be a helpful option, especially when combined with other treatments.

Remember, mental health is just as important as physical health! You shouldn’t neglect one or the other.

Moving Forward

Improving your mental and physical well-being during the colder months doesn’t require anything drastic. Small, consistent changes can make a big difference. Remember, your energy and well-being are worth investing in. As you reflect on the year ahead, give yourself permission to prioritize your mental health. It’s not just about surviving the winter—it’s about thriving, and setting yourself up for success. Let’s thrive together!