10 Reasons You Might Be Feeling Down… & What To Do About It!

The winter blues are not just a myth – they’re the real deal! If you're feeling down, then there may well be one or two easy fixes. Here are some of the top reasons you might be feeling down and how to turn that frown around.

1. You’re not eating the right things at the right times

Food has a lot to do with mood! Too many stodgy, sugary foods will inevitably put you in a state of emotional flux, so try eating these things at the right times to keep your body happy and your spirits boosted: 

• Protein and good fats in the morning (think eggs, nuts, fish, meat, greek yoghurt, coconut oil in your shake) to boost focus, motivation and metabolism from the outset.
• High protein snack in the afternoon to get your dopamine (the hormone that creates focus and alertness) firing and avoid the afternoon slump.
• Complex carbs before bed because they release serotonin to help you sleep (try sweet potato, or a little brown rice)
• Coffee pre (not post) workout for a metabolic boost. Drink your caffeine after your workout and all you’ll get is increased fat storage on your stomach and a mind that’s less focused and more stressed throughout the day.
• Veggies with every meal (not just dinner!) for added fibre and to make sure you get all your micronutrients in. This can be as simple as adding asparagus to your eggs at breakfast, frozen spinach to your superfood shake, or munching on celery/carrot/capsicum sticks mid-morning.

2. You’re not getting enough sleep

Make a commitment to get at least 7 hours of sleep every night for a full week and notice the difference in your mood, focus and even your body. You’ll feel happier, more alert and perhaps even lose a little abdominal fat!

If you're having trouble sleeping, make sure you avoid the computer, mobile and TV for at least an hour before you go to bed (see point 6). Something that works wonders for me is a 10 min meditation before I get into bed to slow down my mind (see point 8). Less booze and more exercise will also help you sleep better...

3. You’re not doing the right amount of exercise

Move your body 6 times per week and you’re on the right track BUT make sure not all your sessions are intense. Why? Because too much exercise can actually hinder the results you’re trying to achieve with your program and leave you feeling stressed, exhausted and carrying excess weight. Aim for 3-4 intense sessions at the gym, or doing an interval based workout in the great outdoors each week (depending on your fitness level and goals) and 3-4 remedial sessions (walking, easy jogging, yoga, swimming) and you’re on the right track. 

4. You’re not outdoors enough

Numerous studies have proven that as much as 5 minutes spent walking under a clear blue sky can boost your mood, confidence and focus in a BIG way. Serotonin increases (happy hormone), Vitamin D is boosted (increasing calcium consumption and fat metabolism, among other things) and if you happen to be walking near a body of water (even a small pond will do the trick), the benefits are doubled again! Too much time spent indoors is a proven mood killer in winter, so make the effort to rug up and get outside!

5. You’re drinking too much booze

I know, I know… it’s nice to curl up in front of the fire/tv/etc with a glass of red in winter and we’re not saying you shouldn’t go for it BUT more than a glass or two in one sitting and there’s no avoiding the mental slump coming your way the next day, even if you’ve managed to avoid a hangover! Sure, alcohol relaxes you initially but it also encourages the release of stress hormones, kicking off a nasty mood-swinging cycle and inhibiting the absorption of key nutrients needed to keep your mental state in check. Drink more than a couple of times a week? Then the winter blues are very likely to hit you harder than others. Limit your tipples to just a few glasses a couple of times a week and see if it makes a difference to your mental state.

6. You’re getting too much screen time

Computers, TV, iPhones, iPads, iPods, e-readers, computer games and social networks, SHEESH that’s a lotta screen time people! Recent studies into the effects of computer time on mental health show that as little as 5 hours of screen time per day can increase the risk of depression and insomnia – and most of us would spend at least double that amount of time in front of a screen of some sort these days! Try shutting your various devices down at least one hour before bedtime, or better yet, create a ‘no screen rule’ at least one evening per week and switch your favourite tech-forward device for an old fashioned book, a bath, or tea and a chat. It makes a huge difference and time passes oh-so-slowly… bliss!

7. You’re not spending time with your friends and family

In winter we all tend to rush home to the couch and our favourite blanket ASAP after work but missing out on dinners with friends, evening walks and brunches by the beach can really take its toll on your level of happiness! Various studies have shown that the ‘happiest’ people report between 7-8 hours per day of social interaction – and at least an hour or two of that time should be “fun” social time (i.e. not chatting to your colleague about how to reach sales targets!). So make an effort a few times a week to reach out to your friends and invite them to dinner, meet for tea and a chat, or if the couch really is calling, rent a movie and snuggle up together for a laugh. Best winter mood booster around!

8. You’ve got a mad monkey mind!

Mind moving at a million miles an hour, jumping from one thought to the next? Too many mingled, unclear thoughts can lead to a serious state of unhappiness and it’s all too common an event these days, as we’re taking on more and are becoming more available 24/7. Put aside 5-10 minutes each day to sit quietly, breathe deeply, clear your mind, or meditate. This doesn’t have to be tricky! Even sitting quietly and focusing on your breath as it moves in and out of your body for as little as a minute or two will help to settle your mind and clear your thoughts. Can’t sit still? Try a walking meditation – head out for a lap of the block and focus on feeling the ground under your feet, the breeze on your face and the heat on your skin. Ahhh….

9. You don’t have a plan

Chaos in your life creates chaos in your mind and emotional instability! Whenever you feel out of control in life, it’s a sure sign you need a plan. When we're busy it feels like we don't have time to plan but actually this is the one time we don't have time NOT to plan!

Take ten minutes to sit down and get your priorities straight. Write a list of everything that needs to get done, prioritise your items and pop them into your calendar, with a set time for each item to be completed. Make sure you make the most space for the important items that will reap the biggest returns and help you get the right outcomes, then add in the smaller things (emails cleared etc) in and around these big things. Be realistic about what you can get done, leave space/time for the unexpected. Once you can see everything you need to do and when you're going to get it done you'll feel a million times better because you can stop trying to carry all of those things in your mind (exhausting!). Again, it might not feel like you have the time to sit down and make a plan but remember: failing to plan is planning to fail! 

10. You’re not showing yourself enough love

Watch today’s video from the super talented and inspirational author of the blog becomingjuliet.com for a little reminder on the importance of self-love and acceptance. 

Over-and-Out!