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,
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. 🙂
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
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.
Lavender baths help me too. Took one last night! Thanks Susan.
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.
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!
Thanks Matt. 🙂
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.
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.
Love this post Kris! Thank you so much, you’re a star x
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!
I beat it by moving to Ecuador. Don’t EVER get the blues now! Sold my light box and got on a plane!! :))
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!!! 🙂
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!
Thank you sweet Susan. 🙂 xo
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!
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
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
I know exactly what you mean, good for you for letting it in. 🙂
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!!!
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.
Thanks Samantha and glad you’ve got some quality gal time planned. 🙂
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
Adopt a puppy.
Ha! Yes mom, good advice. 🙂
I like this idea. Your mom is one smart woman 🙂
As always, perfect timing! Thank you Kris. xo