Chasing the Sun: My Playbook for Managing Winter Blues as a Trainer
Every year, as the days in the Northern Hemisphere grow shorter and a familiar grayness settles in, I start to feel it. A creeping lethargy, a dip in my mood that feels as predictable as the falling leaves. It’s Seasonal Affective Disorder, or SAD, and it’s been my unwelcome companion for years. But as an online personal trainer, my greatest tool against it isn't a new workout—it's a plane ticket.
For the past few winters, I’ve made a habit of escaping to South America for a few weeks. Swapping the biting wind for the warm embrace of the equatorial sun has a profound effect on me. That first morning, waking up to bright light streaming through the window, feels like a reset button for my entire being. My energy returns, my outlook brightens, and the mental fog lifts. This annual pilgrimage isn't just a vacation; it's a necessary part of my mental health management.
The Power and Importance of Sunlight
That feeling of renewal isn't just in my head. Our bodies are designed to respond to sunlight. Healthy, moderate sun exposure is crucial for our physical and mental well-being. It helps regulate our circadian rhythm, which governs our sleep-wake cycle, and triggers the brain to release serotonin, a hormone that boosts mood and helps us feel calm and focused.
Of course, this comes with a caution. It's about healthy exposure, not overexposure. We all know the risks of too much sun, so practicing sun safety with protective clothing and sunscreen is non-negotiable. The goal is to get the benefits without the burn.
For many people, especially those with traditional desk jobs, winter means missing out on sunlight almost entirely. They commute in the dark, spend eight hours under fluorescent lights, and commute home in the dark again. This chronic lack of natural light can disrupt sleep, lower energy levels, and contribute significantly to the symptoms of SAD.
A big piece of this puzzle is Vitamin D. Often called the "sunshine vitamin," our bodies produce it when our skin is exposed to sunlight. It plays a vital role in everything from bone health to immune function, and low levels have been linked to depression. While supplements can help, they don't fully replicate the holistic benefits of getting out into the sun.
Finding Your Sun When You Can't Travel
I know that packing up and heading south isn't a realistic option for everyone, every year. I've had winters where I've had to stay put and face the season head-on. In those times, I've had to get creative and build a toolkit of strategies to manage my SAD symptoms.
One of the biggest advantages of my flexible schedule as an online trainer is the ability to control my day. I make midday outdoor time a non-negotiable appointment. Between client check-ins and program designs, I block out at least 30 minutes to go for a walk, a run, or even just sit on a park bench and soak up whatever sunlight I can find. That dose of daylight, especially in the middle of the day when the sun is at its strongest, makes a noticeable difference in my energy and mood.
When the weather is just too brutal to be outside, I look for ways to trick my mind and body. I’ll head to an indoor rock climbing gym. The physical challenge and social atmosphere provide a great mental boost, and the act of climbing feels like a grand outdoor adventure. Other times, I might book a session at an indoor golf simulator. It simulates a walk on a sunny course and helps break the monotony of being cooped up inside. These activities don't replace the real thing, but they offer a mental escape and a welcome dose of physical activity.
These strategies don't eliminate SAD, but they help me chip away at the symptoms. They make the winter manageable and keep me functioning until I can once again chase the sun and find my extended stay in a warmer, brighter climate. It’s a combination of proactive planning, self-awareness, and giving myself the grace to know that it’s okay to need a little extra sunshine.