Where November's depression and apathy come from, and how to live with it

🥺 where November’s depression and apathy come from, and how to live with it (part 2)

so, November is coming to an end, and I dropped the ball on the follow-up to the previous post and never got around to telling you here what helps make this gloomy time of year more resourceful. but! the long winter is only just picking up speed, so everything below is maximally to the point and will stay relevant for a long time

so, we understood that in November the brain switches on energy-saving mode. that means the task is to help it move gently into a resourceful winter mode, not into hibernation

and here are 5 science-backed things that really work:

☀️ 1. Let there be light if you can pick only one habit, let it be light: it helps start the correct circadian rhythm mode, lowers morning melatonin and raises serotonin => mood + energy + mental clarity go up

what we do:

• in the morning, immediately turn on maximum light at home
• ideally, in the first hour after waking go outside. if that’s not possible — at least 5–10 min by the window or under a light-therapy lamp (10,000 lux or more)
• before 11–12 in the day, again go outside to catch daylight. surprise: even an overcast day in grey Petersburg gives tens of times more lux than electric lighting in an apartment

🚶‍♀️ 2. Movement, but no heroics even for many professional athletes, winter is the off-season. when energy is low, driving yourself with daily intense training is pointless, it only adds stress. gentle movement, on the contrary, will do good: moderate activity increases dopamine sensitivity and improves sleep

what we do:

• 10–15 min of light exercise or a short walk
• stretching, yoga, pilates
• low-heart-rate cardio
• moderate maintenance strength work
• if there’s no energy at all, the 5-minute rule: start and do 5 min, then the brain itself decides whether to continue

🧠 3. Reducing cognitive noise right now the body and brain have fewer resources for complex tasks, because there’s physiologically less energy. so we direct the resource to what’s really important. and to get distracted less, we reduce background noise, remove the load => bring focus back.

what we do:

• minimize the number of switches between tasks and contexts
• write short to-dos for the day: 3 main items, not 33, pick the most important
• turn off junk notifications (and when focusing on tasks, turn off all of them)
• take breaks every 60–90 min to switch off, to move

🍲 4. Balanced food the brain demands sweets because it’s trying to raise dopamine and serotonin levels, and energy levels too. but loading up on chocolate is a so-so strategy in the long run. remember that nutrition affects energy stability and neurotransmitter levels, and help the brain gently, with love and by the science

what we do:

• add complex carbs (buckwheat, brown rice, oatmeal). it’s these that give stable energy
• eat more warm food: warm food helps the nervous system feel safe
• more protein in the morning => less craving for sweets in the afternoon
• omega-3 (fish or a supplement) — a very strong antidepressant effect, and fish also contains tryptophan, which helps improve sleep quality

😴 5. Sleep rituals, but without fanaticism in the evening we need to gently slow down the brain, which has been in shock all day anyway, in order to get quality sleep. sleep is the main regulator of the nervous system, and in the dark season it’s even more critical than usual