Kris Carr

Kris Carr

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10 Ways to Conquer Seasonal Affective Disorder

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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. 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

  2. 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.

  3. 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

  4. 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!

  5. 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!

  6. 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

  7. 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

  8. 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.

  9. 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.

  10. 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!

  11. 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 🙂

  12. 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.

  13. 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.

  14. 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! 🙂

  15. 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.

  16. 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

  17. 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.

  18. 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.

  19. 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!

  20. 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

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