Boosting Mood and Motivation: Overcoming Winter Slump with Movement and Walks

Winter can feel like a long, heavy season, especially when managing Hashimoto's. The drop in daylight and colder weather often deepen feelings of low mood and sap energy. For those living with Hashimoto's, this seasonal slump can hit harder, making it tough to find motivation for even simple activities. I’ve found that incorporating movement, particularly walks, can make a meaningful difference in mood and overall well-being. Living in Las Vegas, I rarely experience drops in daylight and colder weather; however, with the heavy rain this week, I am really feeling the drag. Here’s how you can use gentle activity to lift your spirits and boost your energy during the winter months.

A peaceful winter walk path covered in snow

How Hashimoto's Affects Energy and Mood in Winter

Hashimoto's often causes fatigue and mood swings due to fluctuating thyroid hormone levels. During winter, these symptoms can worsen because reduced sunlight affects serotonin and melatonin production, hormones that regulate mood and sleep. This combination leaves me feeling sluggish and unmotivated. Recognizing this pattern is the first step to managing it.

Simple Ideas to Get Out of the Winter Slump

When energy feels low, the idea of exercise might seem overwhelming. Instead of pushing for intense workouts, start small:

• Set a daily goal to move for 10 minutes. This could be stretching, light yoga, or walking around your home.

• Use natural light when possible. Open curtains or sit near windows to soak in daylight.

• Create a cozy routine. Warm clothes, a favorite podcast, or a hot drink can make stepping outside more inviting.

• Break tasks into smaller steps. Celebrate small wins to build momentum.

  
  

These small changes can help ease you into more consistent movement without feeling like a burden. I also heavily encourage celebrating small wins - it really motivates me to keep going and we all deserve to celebrate ourselves!

Creating Motivation for Movement

Motivation often comes after action, not before. I remind myself that even a short walk can shift my mood and energy. Here are some ways to build motivation:

• Schedule walks like appointments. Treat them as non-negotiable parts of your day.

• Find a walking buddy. Having someone (or something - my dog would be upset if I didn't include her as my walking buddy) to share the experience makes it more enjoyable.

• Track your progress. Use a journal or app to note how you feel before and after walks. Set a step goal! Start small and increase steps as you start regularly hitting the goal.

• Focus on how movement feels. Notice the fresh air, the rhythm of your steps, or the sounds around you. Listen to your favorite podcast or your favorite album!

  
  

By focusing on the positive feelings movement brings, motivation grows naturally.

The Difference a Walk Can Make on Health and Mood

Walking is a low-impact activity that supports both physical and mental health. For people with Hashimoto's, it can:

• Increase energy levels by improving circulation and oxygen flow.

• Boost mood through the release of endorphins and serotonin.

• Reduce stress and anxiety by providing a break from daily worries.

• Support better sleep by regulating circadian rhythms.

• Encourage mindfulness by connecting you with your surroundings.

  
  

Even a 15-minute walk outdoors can brighten your day and help counteract the winter slump. So what are you waiting for?! Get out there and start moving!