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Kris Carr

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10 Ways to Conquer Seasonal Affective Disorder

Hiya Gorgeous!

I often struggle with depression this time of year.

Though it doesn’t totally knock me out, it’s still a wilting bummer that comes on seasonally. In the summer, I love gardening, swimming and, most of all, cycling. The cascade of endorphins and feel-good hormones clear the mental cobwebs and help me stay happy. Strong thighs and mental highs? A twofer!

But when it gets darker earlier, my ability to go for that end-of-day-ride slips and so does my desire to do anything. In addition, I spend a lot less time in the sun (vitamin D!) and so I need to protect myself from the winter blues. And, perhaps, so do you.

Seasonal Affective Disorder (SAD) is a type of depression that impacts millions of people each year.

It generally kicks in as the hours of daylight get shorter and can last till early spring. Apparently, 60-90% of folks with SAD are women. Guys certainly aren’t immune but us gals seem to struggle with it more.

We experience long winters here in New England so it’s super important to be mindful of what my body needs amidst the snow banks—otherwise, hello cravings! Namely, simple carbs, wine and way too much TV—followed by fatigue and moodiness. Sound familiar?

 

Here are ten tips to help you with Seasonal Affective Disorder.

1. Make sure you’re taking vitamin D

In addition to many cancers, high blood pressure, diabetes and heart disease, a vitamin D deficiency is also linked to depression. So if you’re feeling SAD, now is a good time to get your D levels tested. According to my friend Dr. Mark Hyman, you want to get tested for 25 OH vitamin D. For optimal range, you should be 100 to 160 nmol/L or 40 to 65 ng/ml. For cancer patients, it’s closer to 80.

Most integrative docs recommend at least 1,000 IU’s of vitamin D2 or D3 daily in winter months, and more (up to 5,000 IU’s) if you’re heading into winter already low. There are two types of vitamin D: D2 and D3. D2 is plant-based and D3 is almost always animal-based. Most research has shown that vitamin D3 is more efficiently absorbed compared with vitamin D2. So, you may want to choose vitamin D3 to get the most out of your supplement—this decision is totally up to you. Until recently, there were no vegan forms of D3, although, this has recently changed. Both the Vitashine and the Garden of Life brands now make vegan D3 supplements. Unfortunately, I cannot vouch for their effectiveness so you’ll need to make your own choice.

2. Up your omega-3 intake

Omega-3’s can help maintain healthy levels of the brain chemicals dopamine and serotonin (the feel good neurotransmitters) that increase happiness and reduce symptoms of depression. Vegan sources of omega-3’s include flaxseed, hemp, chia and walnuts. For more info on how to include these essential fats in your day, plus some tasty omega-filled recipe ideas, check out my healthy fats blog here.

3. Get aerobic exercise

Exercise not only improves our mood but it also reduces anxiety and stress, both of which can worsen depression. Take a spin class, do an online workout or groove to your favorite rhythm (Beyonce always cures my blues). Shoot for at least 30 minutes per day, 5 days per week. You will feel so much better if you move consistently.

4. Purchase one of those sun lamps and get a dawn simulator alarm clock

Although I haven’t tried it, I know many people who swear by light therapy. Basically, you regularly sit in front of a special light box that emits full-spectrum light similar in composition to sunlight. It’s been shown to be very effective for helping people with Seasonal Affective Disorder. Dr. Weil goes into great detail about light therapy in this article. Might be worth a shot!

Also, if you use an alarm clock that normally beeps or blares music while it’s still dark out, consider getting a dawn simulator clock which gradually increases the light in your room to wake you up more naturally.

5. Go outside anyway

Exposure to outdoor light is still important so try to get outside daily for at least 10 minutes. Yes, it’s cloudy but light still pokes through and tickles your brain through your glorious peepers. This increases both your serotonin and dopamine levels, which as I mentioned above, both play a starring role in your joy factor.

6. Leave the hermitage (and not just for dinner and drinks)

If you get that cooped up, bored feeling over the winter months, shake it up. Go to local book readings, have tea with friends, go for a drive, window shop in a place that inspires you. Mix up your routine, it will do you a world of good. And don’t forget the power of Zoom. I Zoom with my friend pack weekly. Though I’m not technically leaving the hermitage, it can feel like I am.

7. “Warm” up your green drinks and recipe repertoire

Green juices, smoothies and salads can be less appealing when all you want is a cup of hot cocoa. But, juice can have a “warming” effect if you add a little kick to it. I like to put extra ginger in my green juice when it gets chilly outside. It promotes circulation and healthy digestion. Grab a copy of Crazy Sexy Juice for tons of warming green drink recipes, like the Spicy Sweetie juice. I also love sipping a cup of my Cashew Chai Milk by the fire on chilly evenings.

8. Sleep

Stick to a consistent sleep schedule. Don’t miss your 8 hours of zzz’s and don’t oversleep like a teenager either. Get your cute, fully-rested ass out of bed and carpe diem. There are many ways to set yourself up for sleep success. They include a cool room, covering or removing electronic gadgets that emit light (this messes with your pineal gland and melatonin levels) and staying away from caffeine past 10 a.m. For more info, check out my 10 tips for healthy and restorative sleep here and my top 5 foods for healthy sleep here.

9. Don’t eat shitty food

Improve your diet, improve your mood. Ok, so this isn’t a newsflash, but crap food creates crap thoughts, sleep and health. Yet when we’re blue, we often go crazy with the crap. But, here’s the sitch: Trans fats, sugar (all that Halloween candy you stole from your child), processed carbs, etc. all contribute to the overall malaise that goes hand in hand with SAD. Protect your brain chemistry, your metabolism and your blood sugar by choosing whole foods, healthy fats and lots of fibrous plant-tastic snacks and meals.

10. Try some essential oils

Essential oils can be super effective at easing anxiety, depression and fostering healthy sleep during the winter months. A couple drops of bergamot or lavender in my bath can help my mood tremendously. Check out my essential oils blog here for more details.

Your turn: Do you struggle with depression during the winter months? If so, please share, especially if you have any tips for lifting your mood.

Peace and happy days,

Add a comment
  1. Martha Clements says:

    I am having trouble logging in. I bought the meditation download but, I can’t seem to get in. Could someone please email or text me. Thank you

  2. Kasie Dugan says:

    When I lived in Oregon, I was ready to go crazy by February from the darkness and dreary, rainy days. I wasn’t motivated to do anything but sleep and watch movies. Once I moved to Florida for college and then the Carolinas I saw a huge decrease in symptoms. I think the holidays are difficult for most people mainly because of all of the unrealistic expectations and pressure that we place on ourselves. It’s not surprising to me that since women typically carry the emotional burden and expectation of hosting or providing the perfect experience for everyone that they have SAD. I have to be honest and say that I don’t care for the term Seasonal Affectiveness Disorder. I feel like it’s another way that our culture pathologizes normal human feelings and experiences. Another point, American culture is programmed to always be happy, sunny and cheerful so of course we are confused when the normal seasonal changes don’t align with that. Just as with every other season, self care and self love is a must. You don’t have a disorder because you’re tired, sad and burnt out from dark days and stressful holiday expectations.

  3. Stephen says:

    The local community swimming pool (indoors) for Sunday morning lap swimming, just leaves the pool lights on, no arena lighting and even though it is dark outside it feels different and stimulating. The exercise doesn’t hurt either. Do something different, take an art class … forget what season it is … because you are so engaged in something new …

  4. Bara says:

    have anyone tried 5-htp for SAD??? This natural nutrient works magic for low mood & SAD by simply increasing your serotonin levels.. Have a look here:

    http://brain-feed.com/beating-the-winter-blues-sad-and-5-htp/

  5. Dawn says:

    I struggled with SAD for years until my mother-in-law bought me a light box. That was all it took for me!

  6. Catherine says:

    I suffer from a form of SAD. I live in Minnesota and for the last several years we have had a shift in climate – barely any snow. I am in my fifties. I am snow deprived. For the past week the weather people have been forecasting a foot of snow. I was so excited and then today they said it shifted and we will get a “dusting”. I cried. How can the weather people be so wrong? From a foot of snow to a dusting? We have not had a snowstorm yet this season and it’s Minnesota! Has anyone else experienced snow deprived?

  7. Jen says:

    Kris, I love your messages, your style, and you!
    Thank you for all the help and encouragement you give so freely!

  8. Sharon says:

    Love this! I live in Maine, so I am careful about all these things, too. Also, I drink warm smoothies in the winter. Like I literally pour boiling water in them. I have some awesome recipes I’ve tweaked over the years, and I guess they take some getting used to (not for me!), but I drink them every morning now. Kris, I’d love to see some warm smoothie recipes come through here if you’re so inspired. My current fave: a hunk of ginger, a handful of raw cashews, a handful of coconut flakes, 4 clementines (or a big orange), optional nub of banana, 3 leaves of kale, a spoonful of honey, and fill it up with boiling water. SO GOOD.

  9. I struggle with SAD during the long Canadian winters. I use a light therapy light in my office for a few minutes every morning and it seems to help. I’ve also increased my vitamin D intake. After reading your post I’m going to increase my omega 3 intake as well. Thanks for the tips!

  10. Dawn Engler says:

    Lifting my mood with cards and meditations from none other than…Kris Carr. No, I’m not sucking up here people, I truly get a lift from these goodies!

  11. Jen Heilman says:

    I’ve been getting outside more and more…it is such a huge help. Particularly when I combine outside time with a bit of exercise time. I feel refreshed. I also, of course, do a TON of Feng Shui-ing this time of year! Since we are STUCK in our DENS, we might as well invest some time to see if our space is indeed working FOR us (not AGAINST us)…It’s been very insightful. Lot’s of Ah-Ha’s over the past few weeks.
    Going to go get some Vit D today!
    Thanks, as always, for your beautiful insights. xxoo

  12. Natalie says:

    Thanks Kris! Been affected by this more this winter as Vancouver has had a tough go. I bought the dawn simulator alarm clock and it’s one of the best purchases! Also following all of the other recommendations and can’t wait for Spring!
    Xo

  13. VeggieTater says:

    Please distinguish between complex carbs are crap carbs, don’t lump them together because they are enormously different. Our bodies run on glucose that we get from complex carbs, and the demonizing of them dooms people to omit them and suffer the consequences. Sorry to hear Mark is a friend because his T2 diabetes advice is bogus and the same ineffective crap the ADA has been pushing, much to the joy of the meat and dairy industry. Intramyocellular lipids, too much fat in the cells, is the cause of T2, excess glucose is just a symptom. Complex carbs and all plant foods cure T2, and thanks to the esteemed Drs like McDougall, Greger, Barnard, Campbell, Esselstyn, Kempner, Kahn, etc. who aren’t owned by industry, I was able to reverse my diabetes 5 years ago, along with slews of others. I am so sick of the confusionists when the facts are very clear.

    • Kris Carr says:

      Hi Veggietater: Thanks for your comment. We’ve clarified “simple” carbs in the introduction as we feel strongly that a healthy diet should include plenty of complex carbs. During and following the Crazy Sexy You 21-day Total Wellness Program, we’ve seen tremendous improvement in blood sugar control among our folks with type 2 diabetes when they adopted a plant-based diet that’s low in simple carbs and rich in complex carbs. So glad you’ve experienced similar results! xo, Kris

  14. Amanda says:

    This is affecting us big time in Northern California. We are loving all the rain but after so many years of drought, we are not use to so many dark days in a row. SAD was becoming a very real thing for our running team. But when you have an awesome support system it is easier not to miss a workout. And surprisingly, like you mentioned, running in the rain has helped. What little sunlight there is between the storms we are able to soak up. Plus, we have the added mood boosting benefits of the cardio from our run.

  15. Bari koral says:

    Yes this was definitely happening to me in Saugerties this winter, plus it was my first winter here full time. Vitamin D helped, seeing friends, going for walks, excercise and we even did your 3 day clense in the middle of winter from crazy sexy juice and that was great!! I also love warm milks by the fire!! I also discovered flying bird botanicals hot chocolate. 30 calories, and high quality chocolate and great ingredients like rose + chocolate, lavender + mint etc. that is an afternoon treat for sure these days! Thanks Chris. Xo Bari

  16. Yvonne says:

    I’ve dealt with SAD most of my life, but was lucky enough to recognize it in college. By my mid twenties and now my thirties, I’m doing all of the things you suggested. I just wanted to +1 all you recommendations. They also have worked for me.
    Another note is that it was bad enough for me to relocate. While I grew up on the east coast and dealt with long, cold and snowy winters every year, it was excessively bad when I lived in MN for a couple of years. I knew I couldn’t last there long! Now that I live in the Pacific Northwest, it’s much better. Not gone, because we have winter here too, but much better!

  17. Megan says:

    Can you share your cashew chai recipe?

  18. Stephen says:

    Hi Kris
    This is certainly something that can creep up on a person. Thanks for the tips. I often forget to mention the vitamin D to friends talking about their blues. I find meditation like the ones you provide a valuable all season resource for keeping that inner awareness of what is happening, what thoughts are bubbling up and where on the scale feelings are. Did a winter yoga retreat a few years ago and wish I could do one every winter. Sun, surf, morning yoga, healthy food, meditation, evening yoga, massage, power off at 10. I feel better just remembering. Namaste.

  19. Yes sometimes we can be sad, now does that mean we should add more tryptophan, gaba for calm, more dopamine for energy or acetylcholine is the speed & delevery system four all four biochemical levels and its responsible for memory of course again this all comes from food, like beats = glutamine the immediate precursor to gaba. Now if we can bring all this together. like u said Kriss if we can make our intension from the getgo, upon awaking & eat to have a comfortable level of biochemicles, so our actions, our intensions, Faith & as Hippocrates said thy food be thy medicine, pharmas a quick fix as is junk temporary as are synthetic vitamins once immune realizes its junk it doesnt accept it it spits it out as foreign. We can put our effort into being happy or sad, if we notice sadness, do not dwell, put total effort towards all the happy memories to the surface, heal the sadness with love and gradtitude. This is a plan we will conquer Kriss, body, mind & soul I Love u & I will make u pure, clean full of Love, jeremy

  20. jess says:

    Which sun lamp do you recommend? Thank you!

  21. shaun baird says:

    I’m the complete opposite when it comes to tips.. I do use a lamp (sunrise srs320) and it really helps but it’s best to restrict it to mornings only otherwise you’re up all night like a bat lol.

    I don’t exercise or take any supplements but your articles opened my eyes to what I should be doing.

    It was only this year I figured out I’ve got an issue. I found info at lumie.com which was helpful as well as a guide at 10 warriors (link below)

  22. Hi Folks. I have been affected with SAD for a number of years. Not officially diagnosed by a Doctor..but being a retired Nurse I had an idea it was SAD. So I bought a bright light lamp. I use it every autumn & can see the difference it makes. But this Autumn it has come on…worse than it was other years, Totally fatigued… need to sleep during the day.. I am retired..so can if I need… also I can feel quite dizzy & wobbly at times too. I have made an appointment to see my GP . Maybe I need a supplement of Serotonin ? Can any of you advise please . Thanks . Veronica.

  23. Thank you, sweet Kris, for this great and informative message. I wanted to let you know that the light lamp REALLY helps with SAD. I get really down in the winter (I grew up in sunny LA -what am I doing in New England??? brrrr) Anyway, the lamp light is my God-send. I feel so much better when I use it. Another thing I do is if it’s a sunny day (meaning the sun is out) I sit as long as I can near a sunny window. There’s nothing like the rays of the sun to give me a boost – sometimes I only have 10 minutes but when it’s a sunny day I take advantage of the real deal. Good luck with your SAD and the rest of the winter, and pls keep your upbeat and happy emails and messages coming. I love you!! Mary from Massachusetts

  24. Meryl says:

    I just wanted to share a video I made about “Beating SADness”. I definitely get Seasonal Affective Disorder with the time change and winter months. I use a supplement (Rhodiola) that really helps me, https://www.youtube.com/watch?v=VpXliSWIN7s .

  25. Steven says:

    I work outdoors every day as I am a builder, and I still feel that I need more outdoor time!!! Been suffering with SAD for at least 15 years. It really does exist, come spring I am a different person…goner give this vitamin D and omega 3 thing a go. I have tried mindfulness techniques which I feel can work if u can stick to the methods!!!

  26. Brenda says:

    Kris,
    Thanks so much for your post! Makes me feel better to know I’m not the only on suffering from SAD. My physician recommended light therapy and since I’ve been using my aura daylight therapy lamp I’m a changed person. I’m upbeat and optimistic no matter the weather. Dr Gonzalez passed on a promo code offered especially to his patient’s by the manufacturer
    and I’m posting it for future readers. Please keep the posts coming!

    Amazon. Promo code V9Y5VH6U 10% discount

    http://www.amazon.com/dp/B00RJ26HPY

  27. Julie Satterfield says:

    What to do when I’ve tried all the above and last winter was the worst winter I have ever experienced? I think I have developed Post Traumatic Stress Disorder as a result. I live in Pittsburgh, PA where we get about 3 days of sun in the winter and it was -22 for weeks on end (making going outside very difficult, as well as dangerous).

    I can’t move because my husband is cemented to the ground in PA.

    Anyone have any insight for me? Or, am I hopeless?

  28. Cat says:

    In spite of all the things one can possibly due for SAD, including all the above suggestions, I have found that the best treatment of all is to live in a sunnier area. I have been suffering terribly try to live or visit cloudier places. I now live in Western North Carolina, which I am finding to be far gloomier than everyone told me it would be. I have learned the hard way that the only way I am going to beat SAD is to live in a place with at least 75% annual sunshine. I lived in Denver, CO for years and though they say there is plenty of sun there, I would suffer every spring when they would get these snow stroms and sometimes into summer. Denver has only 69% sunshine and that was not enough. When I lived in Southern CO for four months during the winter, I could handle a grey day here and there, but I continued to get happier and more energetic the longer I was there. I refuse to live any longer in some area where I have to fight that hard to maintain my mental health. I really suffered again this year and I want to be done with SAD. Moving can accomplish a lot if you can swing it.

  29. Noortje says:

    Hello, I am Noortje and I live in Holland.
    I know I have Sad for many years. I do al the tips you said and I go in the middle of the winter to a Sunny place for two or three weeks. That meens that I never go so deep than in the past (I know that is a expensive solution).
    I go , in the wintertime, to bioresonance therapy. I do that now for 12 years and this is really helping!
    I wish you al the Sunny winters,
    Noortje.

  30. Daxa Panchal says:

    I always have a great bright colour painted toes, so that every morning when I come out the shower I have a bright pretty toes looking up at me!

  31. Jordan says:

    Great article! I was surprised by your tip saying “Sleep.” since personally when I’m down in the dumps, I tend to oversleep. Then I noticed the tip was actually about keeping a CONSISTENT sleep schedule. That’s something I DEFINITELY need to work on myself. Also, ginger in my juice sounds delicious, I definitely need to try that one out too.

  32. Mary says:

    Thank you. Always love your articles. Yes, I fully agree, one needs to get to the great outdoors !!! I just came in from a 45 minute snow hike and shoveling session :). It was cold, it was windy BUT it was sunny and gorgeous. There are not too many days my lab and I don’t get outdoors for at least 45 minutes. I am a firm believer that nature heals in many ways. Just winding down treatments for breast cancer. I got through it with daily walks and daily visits to the outdoors. Mind, body and spirit had much to do with my ability to deal with it all. I also can say that I do experience depression, always have, and since finding a clean eating lifestyle and the outdoors, I do not struggle with it much at all.

  33. The best defense against feeling like the walls are closing in is reaching for the dog leash. If you don’t have your own dog, borrow someone else’s and they will think you are an angel. Agreed that ALWAYS a brisk walk helps with mind and body and more so spirit in the winter months. I also have a light box, and use it from November -. All good, and whatever it takes to boost the spirit I will try. 🙂
    Great article. Thanks for sharing.

  34. Ellen Hurley Clark says:

    The best way to take charge of SAD is to get outside while the sun is shining. I love to take my beautiful dog for snowy walks in the woods as the sun streams through the bare branches. Or winter walks on the beach are invigorating and healing.
    It seems sometimes I go to work before the sun is rising, and get home as the sun is setting. So even a quick walk around the block is better than nothing. And having a dog forces you to get outside. The days are getting longer at this point, and that alone lifts my spirits.

  35. Kiyomi says:

    I know I have a D3 deficiency and I’d like to be out in the sun more, but I don’t want sunspots!! And I agree, it’s harder to be motivated to get out and exercise when it’s so freezing cold. But I went out the other day on a snowy walk with my husband and it was like taking a good mood pill 🙂

  36. Lynn says:

    I have also read that when taking Vitamin D, it is also important to make sure there is Vitamin K in your diet to help with absorption.
    FYI:
    http://www.realfarmacy.com/youre-taking-oral-vitamin-d-supplement-without-essential-nutrient-youre-jeopardizing-health/

  37. Gemma says:

    Dear Kris,

    You are a favorite of mine. Love your shit, follow it, read it, juice it…and that will not stop 🙂
    This blurb is not your finest work. Apart from #4, of which you have no basis and of which I have NEVER in 52 years found (I’ve tried it…felt no benefits) any evidence of anyone personally who has had any relief from these lights, each “tip” is the same tip that DOES and will benefit everyone in every day life.
    Sorry, but “Conquer” might be a bit much…..Moving to a sunnier climate however CLEARLY has benefits.

    It’s okay, I still love you

    • Hi Gemma

      I’m sorry you never felt relief from the light lamps. Mine has been my life saver for the past two winters. I’m on the coast in Massachusetts and last winter we had something like 102 (or more) inches of snow….housebound for days. It was awful and if I hadn’t had my light lamp I would’ve walked into the freezing ocean down the street.
      I love your idea about moving to a sunnier climate – something I intend to do in the winter months when I retire (2 1/2 years – yea!). I wish the best for you this and every winter. Take care.
      Mary from Massachusetts (born and raised in LA)

  38. Jen says:

    I too have to be mindful of the seasonal impact on my psyche. In addition to all your awesome coping toolbox items. I up my dosage of music, volunteering & physical touch.

  39. Jen says:

    I too have to be especially mindful of the seasonal impact on my psyche. In addition to all your awesome coping toolbox items, I up my dosage of music, volunteering and physical touch!

  40. Jeanne C. says:

    I live in the Hudson Valley, NY and I totally suffer from this I try to take a walk any day the sun is out, I don’t mind if it’s cold as long as the sun is out, too many gray days really get me down. I say bundle up if it’s sunny out and take a long walk you will feel better!

  41. Laura/Valkee says:

    You all should definately try Valkee earlight for SAD! Here is one user experience: “I have suffered from major S.A.D. (and general periodic depression as well, but worse in winter) for the last several years, have hated the holidays, have been miserable even with antidepressants and a light box (though that did help a lot but is a bit inconvenient and hard on the eyes). This little gadget has been a true Godsend, it has “cured what ails me.” It’s so wonderful to get through the dark winter months like a normal person, actually BETTER than normal, very light, joyful, unburdened, energetic, HAPPY! Christmas was wonderful in every way, like it’s “supposed” to be, and I’m doing great. I started it around mid- to end-of-October this year, I believe. I see it’s not currently available at Amazon, but I urge others to try it. My husband, a notorious non-believer in many of my little “out-there” cures, has asked if he can start using it too, as he’s noticed such a profound effect it has had on me. And as it only takes 12 minutes per day, it’s easy to share.
    IN SHORT – FIND ONE AND GET ONE!!!”
    http://www.amazon.com/review/R163UMNKXPVKF9/ref=cm_cr_dp_title?ie=UTF8&ASIN=B006WLGDJ8&nodeID=3760901&store=hpc

    Laura/Valkee

  42. Wendy B. says:

    May have to move south myself. Each winter in Minnesota is harder and harder to get through. SAD started early this year. I use a full spectrum light by my couch and have been dosing up on Vit. D and Omega 3s.

  43. kim delauter-taylor says:

    this is just great! Kris scores again.thank you! 🙂

  44. Kendra says:

    Hi!
    I would love any recommendation for a descent vitamin d. I seem to be having trouble finding any labeled gamma!! 🙁 Now that daylight saving has hit, I think I may need a direct IV…or a long trip to fiji 😉 But, I’ll settle for a good supplement to start!
    Thanks!
    Ksa

  45. Vicky Larson says:

    I love this page, made me laugh with some of the comments made which are so true may I add. I’ve totally changed my diet about a year ago, used to eat a lot of bread and bagels. Put refined sugar !in my coffee and eat a lot of crap period end!

    So I started juicing vegetables and fruit every morning. Drink more water and staying away from breads and refined foods. I feel so much better, juicing has totally changed my life and freed me of most of my symptoms of depression, that is until S.A.D. became an issue for me. My symptoms are mild compared to some, but they are still lurking which I totally hate.

    I do love to go for a brisk walk when I can, usually on my lunch break at work. As the weather turns to crap I am unable to do so, although I do have a tread mill downstairs that I should be using all the time.

    I am interested in this light therapy that you speak of. I’ve heard that it can be very effective and to be honest with you, I’m investing in one, it’s only November and I have a very long way to go and I’ll be damned if I’ll continued to feel like this for the rest of the winter. Also you mentioned vitamin D, I do take vitamin D once a day, although I’m not sure if I’m taking enough of it?

    All in all I enjoyed reading this information. I would appreciate more information on S.A.D. and how to cope with this, please send me more material if you can.

    Vicky

  46. Kat Green says:

    I’m actually reading a book called The Depression Cure: The 6 Step Program to Beat Depression Without Drugs by Dr. Stephen S. Ilardi. It actually goes into detail about the items you mentioned, why they’re so important, and different ways to change our lifestyles to accommodate them.

  47. Thoughtful article

    What helps me is getting away from winter for a few days in a warm environment…working out at least 3 or 4 times a week is essential…positive friends…worship and a time for daily devotional readings,…setting achievable goals! Lester

  48. Anne Kubit says:

    I am suffering and have suffered for years with SAD. I can confirm that the exercising does make difference. I can also say that going to the tanning beds daily also makes a person feel better.

  49. Vivian Baumung says:

    Sorry I’m a beginner at this PC thing so not sure what website URL is..but I came across your web page @ liked what I read so thought I’d join in !!

  50. Rhonda says:

    Thank you Kris for sharing this timely article. I think so many of us struggle from expectations that we do not know how to relax. I have been noticing that the internet, emailing, facebooking are just a few of the ways I spend too much time at. I must be searching for what I must feel I am missing or I would not spend so much time at it. And it can be draining. So just recognizing this fact, I am going to make a new habit of disconnecting from so much internet time. I see people on their i-phones constantly and I don’t want one. I think it is becoming a disease of disconnection, and I am going to make new habits of engaging with my friends, family and neighbors and get outdoors more often.

    I appreciate that you share the SAD syndrome so many people are affected with and be more aware of this electronic age that is zapping more of our energy these days.

  51. C Brown says:

    10. Don’t hang out with shitty people.

  52. Ragnhild says:

    Lots of good advice 🙂 I live in northern Norway, far north of the arctic circle. From now until about Jan 20. the sun will be gone. We call it “darktime”, mørketid. We have winter/snow normally from some time in September through to mid May. This year we even had a few days of snow in mid June. What works for me is to think about Christmas as a celebration that the sun is turning and soon will be back. Also, I try to think of the dark months as a time for slowing down, lowering my shoulders. Christmas and darktime is a good time to just breath 🙂

    It probably helps that most people up here slow down a bit, and everyone understands if you tell them the darktime is hard for you.

  53. Vicky Loree says:

    Thanks for the info. I see I’m not the only one. I hate winter It’s even worse when you have health issues. Having a kidney transplant and now having cataract surgery soon is just makes it worse. I think I’ll invest in the light therapy. Because I feel better in the sun. I live in ohio. We are known for the cloudiest state which doesn’t bring much sunshine.

  54. Melanie says:

    Great advice. I would add to the list supplementing with the amino acid L-tyrosine. Check out Dr Julia Ross’ Mood Cure book. Heard her lecture in my IIN course a few years ago and knew I had to try her recommendations.

    I have had SAD for years-started when I moved from CA to SC. Your recommendations definitely work and I have had much less suffering the last couple of years. Thanks for the reminder to go outside even though it’s cold and dark. I always dread it, but end up feeling so much better after.

  55. Katie says:

    I have recently begun taking an OTC supplement called SAM-e. It must be taken on an empty stomach, but I can tell that it is helping to boost my mood & energy.

    Thank you for these suggestions & just a place to be reminded that nobody is “alone” in this, as much as we might desire to be left alone. I find great comfort in knowing I’m not the only one.
    Have a blessed day everyone!

  56. Diane B says:

    Thank You for your suggestions.

  57. Sarah Zitin says:

    I love your articles and blogs, Kris. I am an Author/Holistic Practitioner/Chinese Herbalist, and I refer your articles to my clients all the time, and my own, of course.
    Thanks for all of your strength, wisdom, tenacity and beauty; you are a stunning inspiration to the holistic community, and I am truly grateful:)

    Love and more love,
    Sarah

  58. Morgan says:

    I gotta say, I love this article. I suffer from year round depression, anxiety, and Ptsd, along with weather affected asthma and SAD. Honestly, one of the best things i’ve done for myself for many years is going to the rio grande valley to visit my grandpa for a week during the coldest time of the year. I’m 24. my mom and I are both big crafters, and going to quilt shows and other crafty events is a huge happy booster.

  59. Sarah Zitin says:

    Hello, Kris,

    I have followed your journey for many years, and find you remarkable.
    You are certainly an inspiration to many, and I so appreciate the work you do to
    inform and educate people about how to care for themselves.

    I am a Holistic Practitioner/Author/Chinese Herbalist practicing in Los Angeles.
    My Web site is being renovated now, and I published my book, “A Simple Guide to Immunity” in June.
    I am now building my platform to do speaking engagements on health, immunity and wellness
    all over the country.

    I find, however, the Catch 22 syndrome of not being a known person, at this point, but feeling compelled to get my message of healing out where it is needed. That is my passion- to help change the health paradigm in this country to more alternative/functional/integrative medicine.

    Can you offer any suggestions as to what things I need to do in order to gain more visibility to have a platform so that I can be heard, be a voice for the voiceless and get my message out?

    It is a challenge to create and reinvent myself on this level, and I need all of the help and advise I can get..

    Thank you for you time, and love and joy to you.

    Sarah Zitin

  60. Maria says:

    Thank you for this article. I’m suffering terribly despite yoga, meditation and exercise. Does anyone have a recommendation for inexpensive, safe SAD lighting. Thanks!

  61. Ginny Abate says:

    Hi Kris! This article has perfect timing for me! I am already starting to feel SAD…don’t want to exercise, don’t want to leave the house, feel like crying. I feel like a different person when I see the sunshine! So much to deal with in my life…had a bilateral mastectomy 5 years ago, my then husband left us soon after my diagnosis, I am a single mom to my amazing 19 year old special needs son, lost our home to foreclosure, lost our car..we are both on SSI and SI only. One year ago I lost my only brother suddenly, and my daddy passed on in June. I also lost a friend to breast cancer. She fought for so long with strength and courage. Lots to get through day by day. I found you and your books right after my breast cancer surgery, and you have been my best friend since! You inspire me and give me hope and courage. My oncologist told me to get a full spectrum lamp and I never seem to have the money, but I really do want to get one this year! I live in Northern Michigan, where the winter lasts from late October to May, and it is snowing outside this morning! As soon as I looked outside, I groaned!! Thanks for the article! I will get that lamp!! Oh..things I am grateful for: being ALIVE, my son, my two granddaughters, and my granddaughter/grandson due in April!!! One day at a time, one step at a time!! Love you Kris!

  62. Ann says:

    Hi Kris,
    I have depression (major depression) and when I read your crazy, sexy books, I substitute depression for cancer, and it works. Because you are about wellness, it definitely works, Maybe you could write a book called crazy, sexy depression? This week, I just re-read crazy, sexy cancer survivor, and it was just what i needed!
    Love,
    Ann

  63. Karakrista says:

    Hi Kris,
    Fabulous article on SAD. Yes I used to get it in Melbourne … not so much now that I live on the beautiful Sunshine Coast Queensland, but I find I still like to do a lot of what you suggest to help keep me more bright and buoyant through winter.
    So thanks for your, as always, ‘crazy’ and sexy fettered wisdom. Love Karakrista XX

  64. Glynis Downey says:

    Thank you Kris for the butt up I so desperately need, I never suffered any type of depression until joining our soul destroying club, I struggle at the best of times mostly because of the pain I’m in due to heavy chemo and rad, the strong meds make me so sleepy and having been on them so long now my body just doesn’t work or function without them. I have been REALY down the last few weeks, I’m still taking my juices & wheatgrass but exercise has been nil,nout,zero. Thank you for giving me the inspiration to get my butt outa bed tomorrow morning & investing in some supplements. x Alarm is not set for 8am. It’s 12.30 now in Ireland so nite all you kind sexy team in NYC.

  65. Tina says:

    If anyone is interested, Im at sams club & they have the verilux happy light for $40. I saw it online at target for 99.

  66. My wonderful husband gave me as a Christmas present two years ago a set of “Happy Lights” by Verilux. The first day the time shifts in the Fall I plug these lamps in and it has changed my life! If I go a day or so without the lamps I can feel myself “slipping” as I call it. I would suggest for anyone with SAD to purchase lamps like these and use them. You only need 15 to 20 minutes a day of their light for you to feel the difference!

  67. kelli says:

    yes let me just call up my friends and ask them to meet me in the bahamas lol! (#whatrichgirlsdo) like the other tips though 🙂

  68. Kelly Buchanan says:

    Great info as usual Kris! Just curious if you (or any of the readers) have tried Sam e supplements? I don’t like taking anything as a general rule but my intuition tells me I need to try something.

  69. Jeff Cohn says:

    For years I dealt with SAD and the effects of winter depression,, and over the years I tried most of your nine tips. Then my doctor recommended a heavy dose of Vitamin D. I started taking 5,000 IU a day, and most of the symptoms disappeared.

  70. Michaela says:

    Great article, thank you! R

    I just read a book about the benefits of going bare feet, and try to get in a couple of minutes of going outside sans shoes a day. The author says there are so many nerves in the feet, it affects you whole body.
    It does really have a huge impact on the system – I feel more awake and revived!
    I haven’t tried it in winter yet, but the weather is quite chilly already and wearing warm clothes it’s still absolutely doable. And it’s free, so always worth a try! 🙂

  71. Mieke says:

    Hi Kris,
    Thank you for being honest about sitting in front of the TV too long in winter! It’s comforting to read that also you, as health advocate have struggles with SAD too.
    I’ve struggled with winter blues for years but the last three years it became very grey in my world.
    I started using a daylight lamp last year and definitely helps. As does going outside. My partner and I are committing to walking after work. Also great to leave the say behind and start a cosy evening together.
    Watching feel good movies and having a good cry once a while can be a relief too.
    And when it gets really awful I take a tablet of tryptophan, which is the amino acid that helps making serotonin and melatonin. That is from the book The Mood Cure from Julia Ross. Can recommend it to everyone struggling with mood problems/anxiety.

  72. Kandis says:

    Dear Kris,
    Thank you for writing this article. I’ve been beating myself up over why I feel so down and out since the time change. I feel so damn out of sorts. I coupled it with my upcoming cancerverary {I’ve been turning a traumatic experience into a positive healing opportunity) and still the question “why me?” (I have no family history of cancer yet I was diagnosed at stage 3). After reading your article I realized I have been completely starving myself of necessary nutrition working through these thoughts and experiences. I spent the day in the sun today and blurted out “this is real medicine” to my roommate,
    Thanks for the reminders!
    Kandis

  73. Lynn Root says:

    You nailed it Kris, you really did. I have seen dramatic results from increasing my Vitamin D levels. I went from abject despair to normal in just a couple of days. Now I keep a watch on my mood and when I start to feel seriously “woe is me” I know it’s time to boost Vitamin D supply. I think I will spring for a light box this year. Just have to find the right one that doesn’t break the bank!

    • Ariana says:

      You’re such an inspiration to me Kris – thanks for your honesty and for opening up this forum to share our struggles and tools for dealing with SAD. Here in Manitoba winter never seems to end. i’ve used all of the strategies mentioned here, as well as music – listening to it as well as singing. And finding reasons to laugh – like my grand-children who are SO goofy.

  74. Karen O says:

    I also take St. John’s Wort for depression and found I needed to increase the amount in the winter. I take it before bed since it can make me sleepy. Thanks for all your help and suggestions Kris. You’ve been an inspiration for me in my journey for 3 years now. I too have to try the light box this year.

  75. Becky says:

    I’ve been in this “funk” for a week now! I’ve been trying to figure it out! Not sure why I didn’t put 2 and 2 together! You ROCK!

  76. These are all great ideas Kris. I have done sunrise walks for a year now. And during the shortest days, walking at sunrise has done so much for my mood, well-being and sense of community.
    Lots of love,
    Liza

  77. Lauren says:

    Thanks for this article Kris! I’ve been dealing with SAD for years and normally resort to doing all the bad things you mentioned in this post. I love that you dish out the necessary details while taking away the boring clinical approach and adding in a little crazy sexy sassyness. You’re good peeps Kris! Keep up the great work. 🙂

  78. Jennifer says:

    Put up the Christmas tree early. Yes, I know we haven’t celebrated thanksgiving yet but who cares? All the stores are doing it anyway so if u can’t beat them join them.Make your own rules. The beautiful lights bring a sense of warmth and childlike memories for me. Plus, I get to keep them up a little longer so it doesn’t feel like I put them up just to have to take them right back down- Jennifer

  79. Susan says:

    Thank you Kris for this great post. I am very sensitive to fall and the winter season. I am taking Vit D but I will get the Omega pills. I do take good care of myself during these months. I call it radical self care. I have tea lights burning, my favorite escentuals oil, lots of light in my home. Lavender baths really help me. Some of your tips I am doing.

  80. Sarah says:

    This is some great information! So gad to be reminded it’s “normal” (ha ha) to feel this way and there are ways to thrive through it.

  81. Matt Jager says:

    Timely article with lots of great tips Kris. When I lived in Oregon, I would get down as soon as the leaves began to change, because I knew the dark depressing winter was soon on its way. So I know the SAD well.

    A combination of all the things you listed helped. Getting out of doors and out of my routine is particularly helpful for me.

    Thanks again for another great article!

  82. Denise says:

    I agree, I suffer from Sad and as soon as it starts getting dark early you can feel it… we need the sun to help keep our spirits up.

  83. Becky says:

    I also suffer from SAD. A couple things I do to combat this is put a fire in the fireplace or light candles. For some reason the firelight is very soothing.

    Another thing I do is have a project at the ready – like knitting or hand quilting or a good book – for those days I can’t seem to get much accomplished. That way I feel I’ve at least done SOMEthing all day.

  84. Linda Caines says:

    Love this post Kris! Thank you so much, you’re a star x

  85. Hi Kris! I live in LA but as a former East Coaster (MA and NYC) can totally sympathize with that feeling of “when will this winter endddd!” Thanks for these tips and I’d like to add a #10 – Essential Oils either diffused or applied topically. Essential oils and maintaining (not straying at all) from my gluten-free diet have been crucial to keeping the blues at bay. Best wishes Kris…thanks for all that you offer us!

  86. Lollie says:

    I beat it by moving to Ecuador. Don’t EVER get the blues now! Sold my light box and got on a plane!! :))

  87. Charlene M, Ontario, Canada says:

    Such a great article! I too have SAD and usually end up in sunny Florida no later than the end of February because I CAN’T STAND IT ANY LONGER!!! I get the blues really really bad by that time of year here in Ontario Canada. I have done a couple of things that have improved my overall health and mood that I would like to share. 1) If I do not get outside or sit in front of a sunlamp, I actually try to sit in front of a window – preferably when the sun is actually shining through it and spend at least 10 mins there. 2) I have been taking Vitamin D drops for a number of years now. My Vitamin D was still quite low. So did some research and upped my dose from 2 drops to 8 drops per day of vitamin D3 (8000 IU/day). I can attest that since upping my Vitamin D3 dose and taking a Vitamin B injection monthly, I have noticed not only my Vitamin D levels in my blood have increased but my Iron levels have doubled two years in a row (normal is 80-120 and I started with depleted stores at 18, last year up to 35 and this year now 70!!!)! In addition to the Vitamin B injection, I add 2 tsp of local Bee Pollen to my 2 shakes each day and had no cold/sinus/flu symptoms for a couple of years while everyone around me was suffering with them. However, at the end of the day – none of this has helped my fibromyalgia or severe arthritis … but at least it’s something!!! Thanks Kris for your candor and humour! Love it!!! 🙂

  88. Susan says:

    Hi Kris,

    Thank you so much for your words of wisdom & “keeping it real”. You are such an inspiration, as you relate to me and I’m sure, a lot of your readers, in reality based perspectives. Someone we can relate to and relates to us as an equal and offers ideas that are “do-able”. When I read your e-mails and blog, I always feel supported by your words, knowing that you too are “human” and feel what we feel and know that we are not perfect, and that it’s ok to stumble along the way 🙂 You are always so informative and positive!

    Thank you for being you!

  89. Cassie says:

    Lovely advice! I do struggle with the seasonal blues, but I deal with like you’ve suggested. There’s also a lot for me to look forward to- my anniversary, my birthday, Christmas, my sis’s birthday,etc!. Plus I’m a teacher always hoping for a snow day reward!

    I do have a question for you. Do you have a recommended about of omega 3s? I try to get flax whenever I can and walnuts, but after major dry skin issues I added supplement which HELPED SO much. I was wondering if it’s safe to take 2??? If you can just let me know the dosage recommendations, I can match up to my supplement to see if I can increase it.

    As always, thanks!

  90. Lisa says:

    Dear Kris, I love these suggestions! I have lived in sunny CA for the past 15 years, yet this time of year and the time change has been a huge transition for me this time ’round. In the past few weeks I dipped really low emotionally and this week I have upped my game in the self-care and self-love department! I’m drinking more green juice, eating lighter and exercising every day. I feel so much better already and encourage all of us to commit more time and energy to cultivating more inner joy, peace and lightness of being – even through the darkest days. Thanks for all of the great tips. <3

  91. Ana says:

    Thank You Kris, this article actually made me admit and face up to what was going on inside. You know that feeling when you can’t really put your finger on it until something as obvious as this article mirrors it! Feeling better already xxx

  92. Emma says:

    Kris,

    I too used to suffer from this but I’ve been so conscious of thoroughly embracing it this year. In all fairness I left NYC for California a year and a half ago so the sun definitely helps but I still got it last year too…. This year I’m trying to work with it, not against it – so I wake up a 6 (instead of 7) and I meditate (currently doing the free Oprah/deepak 21 day but also love my Headspace app amongst others). Getting this time to myself before the school / work rush begins has been amazing. Granted only 4 days in but suddenly everything seems so much more fluid, easy and less rushed and I’ve tricked everyone into going to bed earlier too as it’s so freaking dark out so I get a little more me/husband time before calling it a night too. Use that extra hour to its fullest!!!

  93. Samantha says:

    I’m so happy that you’re so open about this, Kris. As a social worker and somebody with cancer, I believe in being open about things in the hopes of lessening the stigma around issues like depression. I find that I just want to hibernate in the winter, watch lots of TV, etc. This year though I’m getting into a different kind of routine– I have taken up yoga, which gets me out of the house and into a studio (I usually work out at home), and have planned a girl’s weekend w/ my Mom and cousins in NYC in January, which can be one of the toughest months in Massachusetts where I live (it’s usually pretty gray, cold, and snowy then). Thanks for all of your wonderful suggestions! xoxo.

  94. Marilyn says:

    The SAD lights work!!!! And nowadays they are so compact so more discreet for public use, just so much easier so you’ll have no excuse not to use ’em (translation: you wont be wasting a single dollar of its purchase price). I take antidepressants so I know of what I speak. And check, check, check to the rest or the list as well. Everything to feel great and positive. Luv ya

  95. Aura Carr says:

    Adopt a puppy.

  96. Kari says:

    As always, perfect timing! Thank you Kris. xo

  97. Patty Mac says:

    Yes! Timely indeed! It has already hit me, and I’m trying to push through it, while respecting my body. I’ve been following the sun around in my house (kinda like a cat I guess! )… when it’s coming through the kitchen window, that’s when I do dishes. .. when it’s in my bedroom window (esp. Between the hours of 9am & noon, when the wavelengths are optimal for vitamin D production), I will sit and meditate, or read, or write, or work…with the sun beaming in on me. It’s Glorious to Breathe Deeply with the warmth of the Sun on me!

  98. Melissa Zaayenga says:

    So awesome is your honesty!!!! Sorry for your struggles, but it is so reassuring to read about someone as far along in their journey as you are still discovering things about herself. That is as important to put out there as the helpful tips.

  99. lexie malone says:

    I would also like to thank my dog. Although I don’t recommend everyone go out and adopt (never shop!) a cute little pooch- it is the reason why I stay so happy in the winter. My dog also does not care if it’s rain or shine outside, the walk is a bonding experience that we share for at least an hour every morning and an hour every night. That’s two hours outside! Dress warm enough and bring some hot tea with you and the cozy chill that truly will liven you up is more than worth it. I do also make breakfast a major impact in my routine- more so in winter than in summer. I’ll spend the morning cooking a huge breakfast so that I start the morning right.

  100. Michelle says:

    I have known I have SAD since college. Had to transfer from SUNY Albany to a more southern school because of depression. I currently have an integrative medicine primary doctor. She suggested a supplement called Vital Adapt along with vitamin D and omega 3. Vital Adapt is also great for anxiety. My mother saw such an improvement with me that when she began a phase where she was crying at the drop of a hat she began taking it too. It worked.

  101. kathy says:

    Sweet Chris…sharing the fact that you suffer from depression helped me to admit that, I too, have depression. It seems to show it’s head when it starts to get dark earlier in the fall months. Duh? I am fine in the Spring/summer sunshine months here in Montana, You have opened my eyes.
    Hugs,
    Kathy

  102. Alexa says:

    I’ve lived in Northern Illinois most of my life and felt affected by SAD as early on as High School when I did a research project on the topic. I think for me, moving my body AND spending a good amount of time outdoors EVERY day are HUGE. I can really easily slip into “I just want to be warm with hot tea, sweatpants, no bra and a blanket here on this couch while zoning out to entire season of shows on Netflix” mode. In the moment it feels SO good! But then there’s the post-zone out phase where my body starts to agitate all over, and a voice inside is crabby and yelling “MOVE! MOVE ME NOW! GET UP AND BREATHE IN FRESH CRISP OUTDOOR AIR!” If I don’t take action, I am letting my self down and setting up for failure and a sour mood.
    It’s certainly ok to give your body some R&R, when it needs it. But when you know it’s time to circulate fresh oxygen into every cell and ride that endorphin high induced by aerobic movement, honor the call. When you’re body has received what it needed, you may not want to sit on the couch anymore- but if you do, you’ll feel a whole lot better about it knowing you got the blood flowing and fresh air into your system already. No guilt feeling for R&R anymore.
    Cheers!

    • Fran says:

      I read this lying on the couch in my pajamas, under a blanket, bra-less, and thinking of opening the Netflix window so had to laugh. All I want to do is drink tea and snooze. Getting up and exercising is so key! I have been dealing with SAD since I was old enough to know what it was, but had kind of forgotten about it living in warmer climates for 5 years. Will definitely be dusting off my light therapy box. I keep telling myself I can eat soup every day as long as it’s healthy and I make it at home. 🙂

    • Helen K. says:

      Your comment is great and describes my weekend TO A TEE. It’s great to know that this isn’t something I’m experiencing alone. Kris–reading this post and all the great comments has made the light go on about what’s been happening with me! I’m definitely going to try some of these suggestion and stop thinking about it as just “a funk I’m in.”

  103. Kathy says:

    Great article Kris.
    I like to advance book spa appointments, massages, etc… so I have nice things to look forward too.
    Also, like to make a list of fun things to do whether it be indoors or out, so again I have something to look forward too.

  104. Rebecca says:

    Hi Kris,

    I love your blogs and thank you so much for touching on this issue. I realized a few years back that SAD is a problem for me. I live on Cape Cod which is a seaside resort mecca in the summer, but pretty depressing in the winter. By February – March my SAD kicks in big time. I have found that when I get to my lowest point a change of scenery is absolutely necessary. Last year I took my dog and went to Northern Vermont and stayed at a pet-friendly inn. Although my husband was unable to take the time off to come with us, I knew that this was absolutely necessary for my mental health. I stopped at Whole Foods and stocked up on healthy food to cook for the week. Every morning regardless of the weather I went for long walks/hikes on the hilly roads and soaked in the beautiful mountain views. I also had an antique claw foot soaking tub in my room which I used every day. I read a lot, drank some nice wine and got plenty of rest. I came home a new woman. I highly recommend a change of scenery for those winter blues, even if it isn’t so a warmer area.
    As always, thank you so much for being you and sharing your experiences with us!!!

  105. Barbara says:

    I live in the south of Chile and I always felt like crap from may to july (our winter). Thank God now we are in spring, but I’ll follow your advice next winter! 🙂 thanks!

  106. Ricki says:

    Love these tips–especially the “warming up” of my juices! One of my favorite things to lift my mood–and I think this applies to you and many of us–is to spend time with my dogs. There’s nothing like watching them wrestle, throwing a ball for one to retrieve, seeing the unbridled joy on my dog’s face when she leaps to catch a flying frisbee, or just sitting still and patting them to perk up my spirits!

  107. Carolyn says:

    Wow, I really NEEDED this article. Thank you so much for your positive energy and these tips. It describes me to a tee (sadly)! I didn’t think I had a tip, but I do. I make a lemon ginger tea, squeezing the lemon juice and ginger juice (from grated ginger) into hot water and add a dash of cayenne pepper.

    • Carol says:

      Thank you, Carolyn. This is delicious and has replaced coffee as my afternoon boost. My teens love it too. They named it rocket fuel 🙂

  108. Jenn says:

    Hi Kris,

    I recently began taking St. John’s Wort which has helped me to feel more balanced, calm and happy. Note to the gals though- it may impact the efficacy of birth control so be sure to discuss with your doc and be cautious.

  109. Marj says:

    Just want to say that I love, love, love how you infuse serious subjects with upbeat, non-heavy duty wording like “tickling your brain through your glorious peepers” and “a star role in your joy factor.” You make good health a fun read.

  110. Jenny says:

    Kris,

    Spot on! My thoughts exactly regarding SAD. Glad to know I am not alone. I’m going to start with one of your suggestions, and go from there.

    Jenny

  111. Thanks for being so honest about your struggle Kris. That’s how we help each other and put to practice what we preach 🙂 I can relate as I’ve noticed a shift since the days have started to shorten and the weather is getting dreary here in western PA. I appreciate your tips and the work you do very much!

  112. Cait Byrnes says:

    Yes! Thank you so much for posting this. This is about that time I start feeling SAD symptoms creeping in, so it’s really helpful to be reminded that I’m not the only one. Last winter I started seeing a Reiki master, and that seemed to really help me process some of the mental junk that surfaced during the darker months. Also yoga is huge for me, but I definitely have a hard time dragging my ass down the street to the studio during the polar vortex.

  113. Ron Olson says:

    Hey Kris!

    Another excellent article with lots of great suggestions. Extremely timely for everyone!
    Keep up your awesomeness! 🙂

  114. Judy says:

    It is nice to see your article posted. I have been dealing with SAD now for many years. Now in my mid 60’s I most likely have dealt with SAD for some 30-40 years. For years I had no name or understanding of why I hated the thoughts of Christmas, the shopping, parking, the crowds, the financial stress, the preparation and what others expected of me. I just wanted ( and I stilli do ) to hybernate. I do use a full spectrum light, it helps some. Some years I fair better then others. Others are long and very depressing. Some years it lasts up until mid to late April here in Columbus, Ohio. I do know it controls me for 7 months out of 12. That in itself is very depressing. Thank you for making people aware of this disorder.

    • dawn says:

      I have felt exactly the same when I feel the holidays coming. Though I know a big part of it is SAD, I think the rest is the whole holiday push for consumerism that I have never been able to believe in. So, as I near my retirement at 62 next year, I’m going to try and see if leaving the holidays behind and going out of the country during Dec takes care of it. Is it the SAD or is it the commercialism. As for the SAD, I keep on a very tight exercise routine, every other day, which gives me a lift that nothing else does. Even when I get home from work and don’t want to exercise, I just start the warm up and within a few minutes I’m glad I started. Thanks for your reply. It makes me feel like I’m not the only person around who can’t stand the holidays.

      • Carolyn says:

        Hi Dawn,I have recently begun to practice minimalism, and it is such an amazing freedom.There are many blogs out there that you can read about the subject.Christmas used to stress me out, until I had a talk with my family about the consumerism trap.I told them that I didn’t want to be part of it anymore, and that there would be no more gifts-either given, or received.I don’t even want a Christmas card, because they are just something I have to throw out.I like a clutter-free life, and am downsizing to a smaller home, so there isn’t much room for sentimental objects. While leaving the country for the holidays might be helpful, I think if you just talk to your family about wanting to get out of the rat race for your physical and mental health,, they will understand.

    • Tina says:

      Hi from Cleveland, Judy! I suffer as well for many months. I’m 42 with 3 kids (one at osu). Usually Christmas bums me out, but this year we’re planning on renting a cabin in Hocking Hills with my sister & her husband & all of our dogs. I’m really looking forward to it & plan on doing lots of fun outdoor stuff. It’s given me something to look forward to this year instead of the dread of the commercialism & forced events. I’ve become world weary on top of it, so I’ve been watching the Hallmark channel, trying to embrace the happiness in the movies. I plan on getting a light lamp, I think it will help. Anyway, maybe you can plan something to look forward to as well, it’s certainly helped me! Good luck 🙂

    • Rhonda says:

      Hi Judy,

      The way you describe the dread of the holidays, I think many people relate as the commercialism of this consumerism holiday has changed over the years. If we allow it, we lose the meaning of what Christmas is all about by buying into the marketing that is a billion/trillion dollar business to sell stuff that most people do not need. So be okay with not participating in it and find ways to bring back the memories of getting together with family, friends and neighbors and just give a simple homemade gift like cookies and tea or a cranberry bread or muffins. And take the time to just visit with your loved ones instead of making the season a stressful shopping event. Once I acknowledged why I was no longer enjoying this precious holiday, I let go of the expectations I felt about it and have been creating a simplier and more enjoyable celebration of the Christmas. Best to you and all the woman who feel stressed from this holiday.

      • Lisa Jones says:

        Hi Kris,
        Great read as usual. For all of you posting about how the holidays lead up to this for you…my suggestions are not only everything Kris mentioned but also to use a mental rehearsal exercise/meditation. About 30 days before begin to take yourself exactly to where you want to be and who you want to be and what YOU want to see during the holiday season. Commercialism and consumerism don’t have to win and don’t have to get the best of you during December. Read the first chapter of Luke in the bible and remember it’s simplicity…a girl said “yes” to an Angel and our lives have been transformed ever since. No toys, no ribbons…there was however, singing and incense and joy and animals and they were all OUTDOORS. People traveled for miles on foot…travel for miles on foot…go hiking and think of all the things you are grateful for. That will change your metabolism on the spot! Personally as the mom of 3…3 gifts were given and that’s about all we should focus on. I believe traditions are a big part of who we are and who we want the next generation to be. We are relationship people…that is what truly feeds our spirit…so make it nothing to do with “stuff” and everything to do with “one another”. Sending love to all your subscribers…

  115. Deb Anzalone says:

    I moved to South Florida and that worked for me! No more SAD! ❤️

    • Kristin says:

      I did the same thing! I live in Cape Coral and have felt SO much better since I moved from northern Michigan. Up there, I felt like a prisoner in my own home. I wouldn’t even leave my house on the weekends. I have Reynaud’s syndrome, so going outside in the winter was extremely uncomfortable and most of the time, painful. Eliminating the stress from the bitter cold winters was life changing for me. I can finally enjoy life!

  116. Heather says:

    Forcing yourself outdoors is a must for me in the winter, not to mention I have a very active golden retriever that could care less if it is rainy and bitterly cold out! Natural sunshine is really important, but I am amazed that you have not tried a full spectrum lamp. I am actually sitting in front of mine right now! From October through April this thing sits on the island in my kitchen. It really makes a huge difference and so easy to use.

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