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,
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!
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.
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.
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.
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
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!
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. 🙂
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.”
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.
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!!!
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!
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!
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.
Thank you, Carolyn. This is delicious and has replaced coffee as my afternoon boost. My teens love it too. They named it rocket fuel 🙂
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.
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.
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
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!
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.
Hey Kris!
Another excellent article with lots of great suggestions. Extremely timely for everyone!
Keep up your awesomeness! 🙂
Thanks Ron. 🙂
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.
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.
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.
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 🙂
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.
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…
I moved to South Florida and that worked for me! No more SAD! ❤️
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!
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.