One of the first suggestions is to move the body regularly, for some this means exercise but it doesn't always mean hitting the gym or going to run a marathon.

Exercise simply comes down to moving the body in a conscious effort, and this can come in the form of walking on a treadmill or outside, stretching the body, and yes of course, working out.

Doing even simple movements such as jumping jacks for 30 seconds for 5 sets or 10 pushups and 10 air squats to start the day is a great and easy way to keep the body moving and blood flowing.

These movements get the body buzzing and shake up the hormones in the body not to mention an added endorphin rush. 

Although we always suggest ensuring you're getting quality sleep, there's heightening importance when overcoming mental hurdles like SAD.

Sleep is a core pillar to keeping the body in balance known as homeostasis which is responsible for keeping our hormones in proper flow that makes it easier for us to feel good and feel energized.

A few tips for quality sleep:

• Doing your best to sleep and wake at the same time each night

• Avoid eating anything heavy or spicy at least 2 hours before bed

• Disconnect from all technology a minimum 1 hour (2 hours is best) before bed

• Turn off all BRIGHT WHITE lights in your home (I use red lights in all my spaces after sun set)

• Move frequently throughout the day (Even just stretching is good between work blocks)

• Get lots of natural light early in the day (Red Light Therapy does a great job at this if the skies are dark)

• Blackout your bedroom (You shouldn't be able to see your hand in front of your face)

• Use your bed for sleep and sex only (Don't confuse the body as to what it should be doing when you're in bed)

• Use binaural beats or white noise machines to help you fall asleep if needed

• Use weighted blankets to help your body stay in deeper sleep

During months where there is little light absorption, maintaining your vitamin D is critical to your immune system's health.

Mind you most people year round are already significantly deficient to begin with based on the amount of time we spend indoors combined with poor diets. 

The good news is Vitamin D is extremely cheap anywhere you buy it! As a note, buying D3 + K2 has been shown to have better absorption then only D3 alone.

Other nutrients to supplement during the winter months:

• Magnesium

• Vitamin B Complex (these include all of them)

Meditation is gaining popularity in the western world, although it's been around for thousands of years.

I believe a big factor of this is due to the overwhelming noise in the world with the internet and social media.

Meditation is an amazing practice that all of us here at Above Club partake in daily to maintain perspective of our lives and keep ourselves in a state of gratitude.

We love to do 20 minute meditations in front of our Apollo 2 device which makes for a great way to get two things done at once!

Meditation can come in many forms but for the sake of overcoming SAD and even the entire COVID situation, practicing transcendental meditation may be the most effective.

This is semi-guided practice using a mantra to reach a level of presence and calm that in turn brings you an intense feeling of gratitude for your life and a deep sense of joy and love. 

I know one thing many of us had to change initially with COVID-19 was our social interactions and that was a difficult experience and transition for many of us.

However, as humans we are resilient beings - we've since adapted but it's now easier to not interact with others as often as it once was.

Social interaction is such a fundamental part of the human experience and can truly give us great amounts of energy and happiness.

Make it a routine to reach out to friends you haven't talked to in while and have those interactions to better your week... plus, you never know what a re-kindled interaction can lead to. 💫

One thing I've personally adopted into my daily life, especially when I feel stressed or anxiety creeping around is deep breathing.

I was blown away how impactful deep conscious breathing could be for my mood. It's super easy, and brings a level of calmness to my day whenever needed.

For me, all I do is this:

• Sit or stand tall with a good posture

• Inhale for a count of 4

• Exhale for a count of 4

• Repeat

Simple, right? Just remember to be breathing with your stomach and not your chest, known as diaphragmatic breathing.

Alternatively you can also add in a hold of breath at the end of each breath for a count of 4, this is known as box breathing.

If you choose to do this, don't be alarmed you can only do 3-5 repetitions as this is typical of most people.