Surviving the Seasonal Shift: Keep Your Energy, Mood, and Immunity on Track
- genesis ali
- Oct 7
- 5 min read
I was reminded this week that summer is truly gone, can you believe I even turned the heating on? Yep, winter is officially coming. We’ve all noticed the grey days; it’s dark earlier and later, and that crisp, bright energy of summer seems like a distant memory.
I’ve also noticed the term “it’s flu season” being thrown around a lot lately. News flash: there is no such thing as flu season. What we’re really facing is a perfect storm of shorter days, colder weather, less sunshine, heavier diets, and reduced activity and our bodies definitely notice.
Over the past few weeks, I’ve been chatting with clients, friends, and family, and the common theme is clear: energy dips, moods fluctuate, and immunity feels a bit fragile. One client admitted they found themselves reaching for chocolate at 3 pm every day, another said their dog was getting more walks than they were. Ill be honest even I have been eyeing the sofa like it’s a permanent office. Sound familiar?
Don’t worry that seasonal slump is normal. But it doesn’t have to take control. Here’s how we can ride the seasonal wave instead of being dragged under by it.
1. The Seasonal Transition Story
Think of the seasonal shift like a journey:
Early autumn: mild, sunny days. Motivation is still up, routines are manageable. You might notice a little fatigue creeping in, but it’s easy to push through.
Late autumn: grey skies, earlier nights, colder mornings. The “meh” factor starts to creep in. Comfort foods suddenly seem essential. Social energy dips.
Early winter: short, dark days, biting winds, and the sofa looks like it wants a permanent commitment. Motivation drops, activity declines, and energy slumps can become noticeable.
Understanding this progression is key. If you notice yourself sliding into the late-autumn slump, it’s not laziness, it’s your body responding to environmental changes. Recognising this is step one to staying on track.
2. Light & Circadian Rhythm
Less daylight isn’t just depressing, it actively affects your circadian rhythm, which controls sleep, mood, and hormone balance. Clients have noticed that just getting outside for 10–15 minutes at lunchtime improves focus and energy in the afternoon.
If stepping out isn’t possible, a light therapy lamp can mimic sunlight. Think of it as bribing your brain with happiness. Bonus: it makes the cold mornings slightly more tolerable if you have one bedside.
3. Move a Little, Often
Exercise doesn’t need to be a marathon or a fancy gym session. In fact, I’ve noticed clients (and my family) find success in “micro workouts”:
A brisk 10-minute walk after lunch
Desk stretches every hour
Dancing in the kitchen while cooking (yes, I do this too, my partner pretends not to notice)
Short mobility sessions while watching TV
These micro bursts release endorphins, improve circulation, and boost energy levels. Even small doses of movement can reduce the sense of sluggishness that the darker months often bring.
4. Hydration & Winter Drinks
Cold weather tricks us into drinking less water. Coffee, tea, and hot chocolate are comforting but they don’t replace hydration. I’ve noticed clients often forget water for hours until a headache reminds them. Simple solution: keep a water bottle nearby and sip throughout the day. Herbal teas count too, especially if you’re avoiding cold drinks. Staying hydrated keeps digestion smooth, energy levels steady, and supports immune function.
5. Comfort Foods - Smarter Choices
Yes, winter makes us crave carbs and sweets. But comfort food can be both satisfying and nourishing. Here’s what I often suggest:
Swap refined carbs for seasonal vegetables and whole grains. Roasted root vegetables, lentil stews, and hearty soups are perfect.
Add protein to balance energy. Eggs, beans, or lean meats keep you fuller for longer.
Use spices to add warmth and immunity support. Ginger, garlic, turmeric—they taste amazing and boost wellness.
One client told me they replaced their daily pastry with a warming lentil soup, they actually looked forward to lunch more and had fewer afternoon crashes. Small changes, big wins.
6. Vitamins, Minerals & Immune Support
Many clients ask me what supplements they should take for the “flu season.” My advice: focus on whole foods first. Supplements can help, but food should be your base.
Vitamin C: oranges, kiwi, bell peppers
Vitamin D: eggs, fortified milk, mushrooms, or a short daily supplement if sunlight is scarce
Zinc: seeds, nuts, lean meats
Probiotics: yogurt, kefir, fermented foods
A simple daily routine of nutrient-rich meals supports energy, immunity, and overall health. Supplements are there to fill gaps, not replace good habits.
7. Routine Consistency & Sleep
It’s tempting to let routines slide as the nights get longer. But consistent sleep, meals, and activity help the body adapt to seasonal changes. I’ve noticed clients who stick to even minor routines like going to bed 15 minutes earlier, prepping lunch, or setting a daily micro workout report better energy and mood.
Even small tweaks like adding a morning stretch or scheduling a short outdoor walk help signal to your body that it’s business as usual, even when the world feels colder and darker.
8. Mood Management & Mental Wellbeing
The seasonal slump isn’t just physical it affects mental health too. Journaling, meditation, or even a five-minute breathing session can help. And talking to someone like a friend, family member, or professional really can make a real difference.
I’ve noticed clients who maintain social connections report feeling lighter and more energised. Invite a friend for a walk, coffee, or even a quick chat on Zoom. Little social interactions can help offset that “meh” feeling the season brings.
9. Mini Seasonal Challenge
To make this actionable, here’s a week-long challenge I often give clients:
Day 1–2: Take a 10–15 minute outdoor walk daily.
Day 3–4: Replace one comfort food snack with a nutrient-rich alternative (e.g., lentil soup, roasted vegetables).
Day 5: Add a micro workout—dance, stretch, or mobility exercises for 10 minutes.
Day 6: Try a mindful moment: journal, meditate, or just focus on your breath for five minutes.
Day 7: Hydration check—aim for 6–8 glasses of water or herbal tea.
Track how you feel at the end of the week. I guarantee a noticeable lift in mood, energy, and general wellbeing. And if you slip up? No problem. Small, consistent wins beat perfection every time.
Quick Seasonal Survival Tips
Sunlight: 10–15 minutes outdoors or use a light therapy lamp.
Move often: Short walks, stretches, or dancing.
Hydrate: Water or herbal teas throughout the day.
Smart comfort foods: Seasonal vegetables, soups, whole grains.
Immune support: Vitamin C, D, zinc, probiotics from foods first.
Routine: Sleep, meals, and activity consistently.
Mind your mood: Journal, meditate, or check in with someone.
The seasonal shift doesn’t have to drag you down. With a few intentional habits, you can keep your energy steady, mood brighter, and immunity stronger. Treat the season like a co-worker acknowledge it, plan for it, but don’t let it take control.
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