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. 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)

  2. 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.

  3. 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!

  4. 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!

  5. 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

  6. 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.

  7. kim delauter-taylor says:

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

  8. 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

  9. 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

  10. 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.

  11. 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

  12. 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.

  13. 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 !!

  14. 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.

  15. C Brown says:

    10. Don’t hang out with shitty people.

  16. 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.

  17. 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.

  18. 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.

  19. 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!

  20. Diane B says:

    Thank You for your suggestions.

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