We may want to ignore it, but winter is on the horizon. As temperatures dip and daylight dwindles, you may find yourself feeling under the weather, zapped of energy and just going through the motions to get through each day.

It doesn’t have to be like this – there are things you can add into your routine that can help boost your energy, reconnect with joy and keep the winter blues at bay. Focusing on small changes can make a world of a difference, no matter how dark the days become.

Seize the light

Grab any chance you have to be outside in the fresh air and daylight – be it a quick walk around the block, 10 minutes raking leaves or one minute sunning your face from your front step. It’ll do wonders to keep your energy (and your spirits) up. You can even use a light therapy lamp (many libraries in Nova Scotia lend them out) to help fend off seasonal affective disorder (SAD).

Winterize your movement

If you’ve enjoyed walking, biking or running in the warmer months, don’t abandon your good habits now. Stay on track by making subtle tweaks to boost your safety and comfort on colder, darker days – wear bright colours when you’re on the road and layer clothes so you’re comfy; if walking is your thing, invest in sturdy footwear with good treads and try using Nordic poles for extra stability in icy conditions.

Prioritize sleep and regular meals

Another priority is to make sure you’re well rested. Stick to consistent wake up and bedtime routines, and avoid screens for at least an hour before you hit the hay. Don’t nap during the day, so your body will be tired at bedtime.

On the food front, pick foods with a low glycemic index – such as whole grain breads, high-fibre vegetables, nuts and healthy oils like olive oil. Your body absorbs the sugars in these foods slowly, so you can avoid the dip in energy that happens after eating foods that are high in refined sugars and refined starches, such as candy, sugary drinks, chips, cakes and pastries. To get the most out of your meals, why not try cooking from scratch at home?

Get immunized

Nothing zaps your energy in a hurry like being sick. Fend off the nasty germs and viruses circulating in your community by getting your annual flu shot and COVID-19 vaccine (if you need extra motivation: this year’s flu season looks like it will be a doozy). For more details, read our primer on vaccines to get this season.

Socialize your way

With the holidays just around the corner, the pressure is on to socialize with co-workers, friends and family members. All that face time with others can be exhausting (and can put your own self-care on the backburner). Remember: You don’t have to do everything. Scale back and save your energy for one or two special gatherings you’re excited to attend. Over-extending yourself will just make you feel depleted and grouchy.

As always, if you find you can’t move the dial on feeling better, check in with your family doctor or other primary care provider. Seasonal affective disorder is real and you may need medical advice to help address your symptoms.

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