Shorter days, colder weather, and changing routines. How can you take care of yourself before or after bariatric surgery as we head into winter?
Well, here we are again!
We've turned our clocks back, gained that extra hour of sleep, and suddenly it's getting dark before we've even finished our day.
And while that extra hour might have sounded pretty good on Sunday morning, the shorter days and colder temperatures aren't always so easy to adjust to.
Have you noticed yourself feeling a little more tired lately?
Maybe you're having a harder time getting motivated to exercise. Perhaps you're craving comfort foods, spending more time on the couch, or noticing that your mood just isn't quite what it was a few weeks ago.
Or maybe you're thinking, "I was doing so well with my routine. Why am I struggling now?"
Sound familiar?
If you're preparing for bariatric surgery or navigating life after surgery, these seasonal changes can add another layer of challenges to a journey that already requires a lot of physical and emotional adjustment.
But here's something I want you to remember.
A change in your routine doesn't have to mean a setback in your progress.
As we head into the colder months, I'd like you to think about three important parts of your bariatric journey: your mind, your body, and your spirit.
Because taking care of yourself involves so much more than what you eat or what the scale says.
Your Mind: Are You Being Harder on Yourself Than You Need to Be?
Let's start with something I talk about quite often in my work as a therapist.
The way we talk to ourselves matters.
Think about the last time you didn't follow through on something you planned to do.
Maybe you skipped your walk because it was cold and dark outside. Maybe you ate something that wasn't part of your usual meal plan. Or perhaps you spent the afternoon on the couch when you had a long list of things you wanted to accomplish.
What did you say to yourself afterward?
"I'm so lazy."
"I have no willpower."
"I should be doing better than this."
"If I can't even stick to my routine, how am I going to be successful after surgery?"
Now, let me ask you something.
Would you say those same things to someone you love who was having a difficult day?
Probably not!
Yet we often speak to ourselves in ways we would never speak to a friend or family member.
And when our energy is already low, that kind of negative self-talk can leave us feeling even more discouraged.
What Does CBT Have to Do With It?
Cognitive Behavioral Therapy (CBT) helps us understand the connection between our thoughts, feelings, and behaviors.
Here's an example.
Imagine you planned to take a walk after work, but by the time you got home, it was already dark and freezing outside.
You decided to stay in.
Now imagine your first thought was:
"I'm so lazy. I'll never be able to stick with anything."
How might that thought make you feel?
Guilty? Frustrated? Defeated?
And when you're feeling defeated, how motivated are you going to be to try again tomorrow?
Probably not very!
But what if you responded to the same situation differently?
"I didn't get my walk in today. The weather and earlier sunset made it harder than usual. Maybe tomorrow I can walk during lunch or find something active to do indoors."
Notice the difference?
You're still acknowledging what happened. You're still taking responsibility for your goals.
But you're not attacking yourself in the process.
That's one of the important skills we practice in CBT: learning to recognize thoughts that aren't helping us and replacing them with something more balanced and realistic.
You can hold yourself accountable without tearing yourself down.
And that's especially important during a bariatric journey, when progress isn't always linear and life doesn't always cooperate with our plans.
Your Body: What Happens When Your Healthy Routine Meets Colder Weather?
Let's face it.
When it's dark at 5:00 PM and the temperature is dropping, getting outside for a walk might not sound nearly as appealing as it did during the summer.
And if you're someone who has worked hard to establish new habits before or after bariatric surgery, that change can feel frustrating.
But here's a question I want you to consider.
Does your healthy routine have to look exactly the same all year long to be successful?
Of course not!
Sometimes maintaining a healthy lifestyle means learning to adapt.
Movement Doesn't Have to Be All or Nothing
One of the thinking traps we often discuss in CBT is all-or-nothing thinking.
It sounds something like this:
"If I can't get my full workout in, there's no point in doing anything."
But is that really true?
What about a short walk around the house? A few minutes of stretching? Walking through a store or doing an indoor activity you enjoy?
For someone preparing for bariatric surgery, the goal might be building a manageable movement routine.
For someone recovering from surgery, activity needs to follow their surgical team's guidance and any current restrictions.
And for someone further along in their journey, it might mean finding new ways to maintain the habits they've already developed.
Something doesn't have to be perfect to be worthwhile.
Are You Still Paying Attention to Your Hydration and Nutrition?
Here's another seasonal challenge people don't always think about.
When it's hot outside, we tend to notice our thirst more easily.
But when the weather gets colder, drinking enough fluids can sometimes slip our minds.
For bariatric patients, staying hydrated is particularly important.
So ask yourself:
Am I keeping track of my fluids throughout the day?
Am I following the protein and nutrition recommendations from my bariatric team?
Am I staying consistent with any prescribed vitamins and supplements?
Have my eating habits changed as the weather has gotten colder?
And what about those comfort food cravings?
Fall and winter often bring foods associated with holidays, family traditions, and cozy evenings at home.
There's nothing unusual about wanting those familiar comforts.
But it can be helpful to pause and ask:
"Am I physically hungry right now, or am I looking for something to help me feel better emotionally?"
Sometimes the answer is hunger.
Sometimes it's boredom, stress, loneliness, or fatigue.
And sometimes it's a combination.
The goal isn't to judge yourself for wanting comfort. It's to become more aware of what you're feeling and what you actually need.
Continue following the individualized eating, hydration, and supplement guidance provided by your bariatric team. If you're struggling with your nutrition or experiencing new symptoms, reach out to them for support.
Don't Forget About Sleep
Did that extra hour of sleep leave you feeling refreshed?
Or has the time change thrown off your routine?
Changes in daylight can affect our sleep-wake cycles, and some people notice differences in energy or sleep patterns after the clocks change.
Try to keep a consistent bedtime and wake-up time, even as the days get shorter.
And remember, getting enough rest isn't a reward you have to earn.
It's part of taking care of your health.
Your Spirit: When Was the Last Time You Did Something Just Because It Made You Feel Good?
Now let's talk about something that sometimes gets overlooked during the bariatric journey.
Your emotional well-being and sense of connection.
When we're working toward a major health goal, it's easy to become focused on appointments, food choices, exercise, weight, and progress.
And while those things are important, they're not the whole picture.
What about the things that bring you joy?
What about your relationships?
What about simply enjoying your life?
When the weather gets colder and the sun starts setting earlier, many people naturally spend more time indoors.
But for some, that can also mean feeling a little more isolated.
Maybe you're turning down invitations because you don't feel like going out.
Maybe you're spending less time with friends.
Or perhaps you're so focused on your bariatric goals that you've forgotten to make time for the things you genuinely enjoy.
Let me ask you something.
When was the last time you did something that made you feel good and had absolutely nothing to do with your weight?
Not because it burned calories.
Not because it helped you reach a goal.
But simply because you enjoyed it.
Maybe it's listening to your favorite music, reading a good book, spending time with a friend, volunteering, practicing mindfulness, or taking a few minutes to enjoy the sunshine.
These things matter, too!
And if you're preparing for surgery or adjusting to life afterward, staying connected with supportive people can be especially valuable.
Your bariatric journey may involve changing habits, routines, and even relationships.
You deserve opportunities to talk about those experiences, feel understood, and enjoy life along the way.
Taking care of your spirit isn't something extra. It's part of taking care of yourself.
Could It Be More Than Just the Winter Blues?
Now, there's one more thing I want to talk about.
Have you ever noticed that your mood seems to change around the same time every year?
Maybe you feel more tired, less interested in activities you usually enjoy, or find yourself wanting to sleep more as fall turns into winter.
For some people, these changes may be related to Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern.
SAD is more than simply disliking cold weather or wishing the sun would stay out longer.
Symptoms can include persistent low mood, changes in sleep or appetite, low energy, difficulty concentrating, and losing interest in activities you normally enjoy.
And while not everyone who experiences the winter blues has SAD, it's important to pay attention when changes in mood begin affecting your daily life.
How Can CBT Help?
One approach used to treat seasonal depression is CBT adapted specifically for SAD, sometimes called CBT-SAD.
It focuses on identifying unhelpful thinking patterns and making manageable changes in behavior.
For example, someone experiencing low energy might think:
"I'm never going to feel better until spring."
That thought can make the next several months feel pretty overwhelming, can't it?
But what if we challenged it?
"Winter is difficult for me, but there are things I can do to support my mood, and I can ask for help when I need it."
We can also work on behavioral activation, which means intentionally scheduling manageable activities that support our mood rather than waiting until we feel motivated.
That might mean connecting with a friend, taking a short walk during daylight hours, or returning to a hobby we've been neglecting.
CBT is one evidence-based treatment option for SAD. Depending on individual needs, treatment may also include light therapy, medication, or other professional support.
And if you're experiencing ongoing depression, significant changes in appetite or sleep, or difficulty managing daily activities, please talk with a qualified healthcare professional.
You don't have to wait until things feel unbearable to ask for help.
A Mind, Body & Spirit Challenge for This Week
Before you move on with your day, I want to give you a little homework.
Don't worry! It's nothing complicated.
I'd simply like you to ask yourself three questions.
🧠 MIND
What's one negative thought I've been telling myself lately that I could challenge?
Maybe it's a thought about your weight, your progress, or your ability to maintain healthy habits.
Ask yourself: Is this thought completely accurate? Is there a more balanced way to look at the situation?
💪 BODY
What's one healthy habit I can make a little easier to maintain this week?
Maybe it's preparing your water bottle the night before, finding an indoor walking option, or setting a reminder for your prescribed supplements.
Choose something realistic for your stage of the bariatric journey.
❤️ SPIRIT
What's one thing I can do this week that brings me peace, connection, or joy?
Call someone you haven't spoken to in a while.
Spend a little time outdoors.
Do something creative.
Or simply allow yourself a quiet moment without feeling guilty about it.
And here's the important part.
You don't have to do all three perfectly.
Choose one small step and start there.
Remember, Your Bariatric Journey Is About More Than the Scale
As the days get shorter and the weather gets colder, I hope you'll remember something.
Your bariatric journey isn't just about losing weight.
It's about learning to care for yourself in ways that support your physical health, emotional well-being, and quality of life.
Some days that might mean getting your movement in, preparing nutritious meals, or staying on top of your hydration.
Other days, it might mean challenging a harsh thought, reaching out for support, or giving yourself permission to rest.
And sometimes, it means recognizing that you need a little extra help.
Progress isn't about doing everything perfectly. It's about continuing to care for yourself, even when life and the seasons change.
So now that we've turned our clocks back, I'd love for you to check in with yourself.
How are you really feeling?
And what's one thing you can do today to take care of your mind, body, or spirit?
Stay warm, be kind to yourself, and remember:
You deserve care and compassion at every stage of your bariatric journey.
Warmly,
Dawn A. O'Meally, MSW, LCSW-C, P.A.
TEAM-CBT Level 3 Therapist
The Counseling Center for Change
This article is for educational purposes and is not a substitute for individualized medical, nutritional, or mental health treatment. Always follow the recommendations of your bariatric surgery and healthcare teams.