As a gym owner (Hi, I’m Erin 👱🏼♀️), people often assume I’ve got everything figured out when it comes to health and wellness. The truth is, I’ve battled mental health issues my whole life. Depression doesn’t care how fit you are, how successful your business is, or how “together” you look from the outside. It shows up anyway.
The darker, colder months have always been particularly challenging for me. As soon as the seasons start to change, I feel “the dip”. It has taken me a lifetime of these dips to recognize them, and also a lifetime of some “tricks” that I use to pull myself out. Seasonal depression is real, and if you’re reading this because you’re struggling right now, I want you to know you’re not alone—and there are practical things you can do to help yourself feel better.
These aren’t quick fixes or miracle cures. They’re tools I’ve learned to use over years of fighting this battle, and they’ve made a real difference. Some days will still be hard. That’s okay. But these strategies can help tip the scales back toward light, even when winter feels heavy.
#1 Write a List of Things That Make You Happy and Plan Them Into your daily life
Start by making a list of things that make you happy, boost your mood, or simply feel good. These don’t have to be huge gestures or expensive experiences. Think small and specific:
- Big comfy socks while you watch a movie
- A warm coffee on your way to work
- Diving into a book for 20 minutes a day
- Your favorite playlist on your morning commute
I once knew someone that watched one christmas movie every night for the month of December. SO simple, but so joyful. And of course we immediately became best friends lolol.
When you intentionally plan joy into your day, you feel more joyful. It’s that simple. Write your list, pick one or two things daily, and make them non-negotiable parts of your routine.
#2 Drop the “SeasonALITY” from Your Workout Habits
Let’s be honest: showing up for your health and workouts is rarely easy, regardless of the season. Anyone who has been consistent for a long time (which in the fitness world is anything past 21 days 😂🫶🏼) knows that if you want to stay consistent, you need to choose and act without relying on emotion or motivation.
Know what you want your body to feel and look like. Every day, align with that goal and just show up.
Here’s what we can promise: once you’re done working out, you’ll feel accomplished, less stressed, and happier all around. Movement is medicine for your mental health.
It’s okay to not love exercise but still show up for yourself. Because the longer you do, the more you’ll realize how hard it is to live without it. Your body and mind need the endorphins, the stress relief, and the sense of accomplishment that comes from keeping your commitment to yourself.
#3 Get Outside (Yes, Even When It’s Cold)
It’s easy to want to “hunker down” during the colder months, but doing so deprives you of two things that can reinvigorate your spirit: fresh air and sunshine.
Your body and mind need both. Even if you bundle up and go for a 15-minute walk, you’ll be de-stressing (hopefully leaving your device at home) and getting some sunshine—which means vitamin D, essential for all humans.
Vitamin D plays a significant role in mental health by influencing brain function, mood regulation, and neuroprotection. It’s linked to areas of the brain involved in mood and cognition and may help regulate neurotransmitters like serotonin and dopamine—the chemicals that literally make you feel happy.
Don’t underestimate the power of a short walk outside. It’s free therapy.
#4 Supplement and Eat Foods That Boost Your Happy Hormones
To support your “happy hormones,” focus on a diet rich in:
- Salmon, eggs, nuts, and seeds to increase serotonin
- Dark chocolate, bananas, and berries for mood-enhancing properties
- Whole, nutrient-dense foods that stabilize blood sugar and energy
Another option is to visit a local health food store and speak with a naturopath about vitamins that can improve mood.
Note: We are NOT licensed naturopaths, but some supplements that have personally helped our moods include vitamin D, vitamin B complex, and a good probiotic.
Gut health has been linked to mental health in several studies, so improving your internal health is a great place to start. Your gut and your brain communicate constantly—taking care of one helps take care of the other.
These are also some supplements that have really helped me personally. (Again, this is a simple share – please speak to your doctor or naturopath prior to taking anything new).
Natural calm gummies: These taste great, and I eat a few before bedtime. It helps calm me down and as a bonus magnesium is great for muscle recovery.
AOR Ortho Adapt – This is a combo. Not only do I feel better mentally, but it also helps me feel more consistent energetically. With ashwagandha and licorice extract this supplement supports your mental and adrenal health (adrenal health is linked to burnout and high stress so getting help to balance this is great).
#5 Try Box Breathing and Meditation
When anxiety or low mood hits, your breathing often becomes shallow and rapid. Box breathing is a simple technique that can calm your nervous system quickly:
- Inhale through your nose for 4 counts
- Hold your breath for 4 counts
- Exhale through your mouth for 4 counts
- Hold empty for 4 counts
- Repeat for 3-5 minutes
This technique signals to your body that you’re safe, which helps reduce the stress response.
Before bed: Try a guided meditation. Apps like Calm, Headspace, or even free YouTube videos can walk you through calming meditations that help quiet your mind and prepare you for better sleep. Better sleep means better mental health.
#6 Do an End-of-Night Brain Dump
Before bed, take 5-10 minutes to write down everything swirling in your head. Tasks you need to do tomorrow, worries, random thoughts, frustrations—anything taking up mental space.
This practice helps clear your mind so you’re not lying awake ruminating. It also gives you a place to capture thoughts you might otherwise lose, which can reduce anxiety about forgetting important things.
You don’t have to organize it or make it pretty. Just dump it all on paper and let it go for the night.
#7 Get Social and Always Have Something on the Calendar to Look Forward To
And no, we’re not talking about your kid’s next birthday party. Something that is just for you:
- Paint night with friends
- A concert that reminds you of your youth
- A spa day
- A sports game—no kids allowed
- Dinner with friends at that restaurant you’ve been wanting to try
Plan it, put it on the calendar, and let yourself get excited about it.
It’s so easy to get caught up “interacting” with our devices that we forget what true human connection feels like. You’d be surprised how many of your friends feel the exact same way in winter—isolated, disconnected, and craving real conversation.
Reach out. Make plans. Show up for yourself and for the people you care about.
#8 Keep a Daily Gratitude Journal
This might sound simple—maybe even too simple—but writing down three things you’re grateful for each day can genuinely shift your perspective over time.
It doesn’t have to be profound. Some days it might be “my coffee was perfect this morning” or “my dog made me laugh” or “I got a good parking spot.” Other days it might be deeper—a meaningful conversation, progress toward a goal, or a moment of peace.
The practice works because it trains your brain to actively look for the good instead of defaulting to what’s wrong. When you’re battling seasonal depression, your mind naturally gravitates toward the negative. A gratitude journal interrupts that pattern.
How to do it:
- Keep a small notebook by your bed
- Every night before sleep, write down 3 things from your day that you’re grateful for
- Be specific (not just “my family” but “the way my daughter laughed at dinner”)
- Do it even on hard days—especially on hard days
On the darkest days, this practice becomes your reminder that there’s still light somewhere, even if it’s small. And sometimes, that’s enough to keep going.
And Lastly: If Things Get Really Tough, Get the Support You Need
If you’re struggling significantly, please reach out to a therapist or talk to your doctor about whether medication might help. There is zero shame in getting professional support.
Anxiety, depression, and other mood disorders often mean something in your world is imbalanced. Maybe there’s unresolved conflict, stress at work, long hours with no “you time,” or something deeper that needs attention.
Struggling does not mean you are broken or that things can’t change.
Stay curious about your mental health. Be aware of trends and triggers. Notice what makes things worse and what helps.
From someone who has dealt with depression too many times to count: I guarantee it can and will get better. These tips may seem simple in nature, and you will be tempted to just “throw them to the side”, but another part of depression I have found is it is based in INACTION. You feel stuck, numb, unable to take action.
Choose one or a few of these habits and start to stack some daily wins.
And if all else fails, talk to someone. Let go of the shame & get the help you need to get through.
You got this and the sun will shine again. I promise you.
