WEDNESDAY AND THURSDAY OF NEXT WEEK. NICE TO SEE SOME RAIN. WE’RE NOW SEEING SHORTER DAYS, LONGER NIGHTS. SOME PEOPLE MAY EXPERIENCE WHAT THEY CALL SEASONAL AFFECTIVE DISORDER. OUR OWN ALYSSA MUNOZ JOINS US IN THE STUDIO THIS MORNING. AND ALYSSA, YOU SPOKE WITH A HEALTH EXPERT ON SOME WAYS TO HELP WITH THIS. YEAH, I DID ROYALE AND TODD AND SEASONAL AFFECTIVE DISORDER, KNOWN AS SAD OR WINTER DEPRESSION STARTS AROUND LATE FALL OR EARLY WINTER WHEN THERE’S LESS SUNLIGHT. NOW HERE’S SOME SIGNS YOU CAN LOOK OUT FOR. IT’S NORMAL TO HAVE DAYS WHERE YOU JUST FEEL DOWN OR SLEEPY, BUT BE WARY. IF YOU START OVERSLEEPING A LOT. APPETITE CHANGES, SUCH AS CRAVING FOODS WITH HIGHER CARBOHYDRATES LIKE CAKE, CHOCOLATE OR CANDY. AND IF YOU NOTICE ANY WEIGHT GAIN OR LOW ENERGY. NOW, CHRISTINA SAUER, AN ASSOCIATE PROFESSOR AT UNM, SAYS, HERE’S WHAT YOU CAN DO TO HELP YOURSELF. THEY’RE NOTICING CHANGES WITH THE SEASON AND THAT, YOU KNOW, THERE ARE STRATEGIES PEOPLE CAN USE TO PROVIDE SOME ADDITIONAL SUPPORT FOR THEMSELVES, LIKE MAKING SURE THAT YOU DO GET SOME TIME OUTSIDE EVERY DAY, TRYING TO GET LIGHT EXPOSURE EARLY IN THE DAY. YOU KNOW, THERE’S OTHER NUTRITIONAL STRATEGIES, AND IF YOU FEEL DOWN FOR DAYS AT A TIME, AND THESE METHODS AREN’T HELPING, SEE A HEALTH CARE
Signs and strategies to cope with seasonal affective disorder
Doctors say seasonal affective disorder is common in the fall and winter months
As the days become shorter and nights grow longer, some individuals may experience seasonal affective disorder, commonly known as SAD or winter depression.The disorder typically begins in late fall or early winter due to reduced sunlight, but there are some cases in the summer.Kristina Sowar, an associate professor at the University of New Mexico, said there are a few symptoms to look out for with SAD.”If someone is really feeling like, you know, my mood is just really low, and in turn, I have very limited motivation. It’s hard for me to get out of bed. It’s hard for me to socialize with people who I care about. It’s pretty hard for me to go to work or school,” Sowar said. “Like, when there’s enough impairment that it’s impacting your day-to-day life. We definitely recommend that people seek some professional support.”Symptoms to watch for include oversleeping, changes in appetite such as cravings for high-carbohydrate foods like cake, chocolate, and candy, weight gain, and low energy levels. “If they’re noticing changes with the season, there are strategies people can use to provide some additional support for themselves, like making sure that you do get some time outside every day, trying to get light exposure early in the day,” Sowar said. “You know, there’s other nutritional strategies.” If feelings of sadness persist for days at a time and self-help methods are ineffective, Sowar advised consulting a health care provider.
As the days become shorter and nights grow longer, some individuals may experience seasonal affective disorder, commonly known as SAD or winter depression.
The disorder typically begins in late fall or early winter due to reduced sunlight, but there are some cases in the summer.
Kristina Sowar, an associate professor at the University of New Mexico, said there are a few symptoms to look out for with SAD.
“If someone is really feeling like, you know, my mood is just really low, and in turn, I have very limited motivation. It’s hard for me to get out of bed. It’s hard for me to socialize with people who I care about. It’s pretty hard for me to go to work or school,” Sowar said. “Like, when there’s enough impairment that it’s impacting your day-to-day life. We definitely recommend that people seek some professional support.”
Symptoms to watch for include oversleeping, changes in appetite such as cravings for high-carbohydrate foods like cake, chocolate, and candy, weight gain, and low energy levels.
“If they’re noticing changes with the season, there are strategies people can use to provide some additional support for themselves, like making sure that you do get some time outside every day, trying to get light exposure early in the day,” Sowar said. “You know, there’s other nutritional strategies.”
If feelings of sadness persist for days at a time and self-help methods are ineffective, Sowar advised consulting a health care provider.
WEDNESDAY AND THURSDAY OF NEXT WEEK. NICE TO SEE SOME RAIN. WE’RE NOW SEEING SHORTER DAYS, LONGER NIGHTS. SOME PEOPLE MAY EXPERIENCE WHAT THEY CALL SEASONAL AFFECTIVE DISORDER. OUR OWN ALYSSA MUNOZ JOINS US IN THE STUDIO THIS MORNING. AND ALYSSA, YOU SPOKE WITH A HEALTH EXPERT ON SOME WAYS TO HELP WITH THIS. YEAH, I DID ROYALE AND TODD AND SEASONAL AFFECTIVE DISORDER, KNOWN AS SAD OR WINTER DEPRESSION STARTS AROUND LATE FALL OR EARLY WINTER WHEN THERE’S LESS SUNLIGHT. NOW HERE’S SOME SIGNS YOU CAN LOOK OUT FOR. IT’S NORMAL TO HAVE DAYS WHERE YOU JUST FEEL DOWN OR SLEEPY, BUT BE WARY. IF YOU START OVERSLEEPING A LOT. APPETITE CHANGES, SUCH AS CRAVING FOODS WITH HIGHER CARBOHYDRATES LIKE CAKE, CHOCOLATE OR CANDY. AND IF YOU NOTICE ANY WEIGHT GAIN OR LOW ENERGY. NOW, CHRISTINA SAUER, AN ASSOCIATE PROFESSOR AT UNM, SAYS, HERE’S WHAT YOU CAN DO TO HELP YOURSELF. THEY’RE NOTICING CHANGES WITH THE SEASON AND THAT, YOU KNOW, THERE ARE STRATEGIES PEOPLE CAN USE TO PROVIDE SOME ADDITIONAL SUPPORT FOR THEMSELVES, LIKE MAKING SURE THAT YOU DO GET SOME TIME OUTSIDE EVERY DAY, TRYING TO GET LIGHT EXPOSURE EARLY IN THE DAY. YOU KNOW, THERE’S OTHER NUTRITIONAL STRATEGIES, AND IF YOU FEEL DOWN FOR DAYS AT A TIME, AND THESE METHODS AREN’T HELPING, SEE A HEALTH CARE
Signs and strategies to cope with seasonal affective disorder
Doctors say seasonal affective disorder is common in the fall and winter months
As the days become shorter and nights grow longer, some individuals may experience seasonal affective disorder, commonly known as SAD or winter depression.The disorder typically begins in late fall or early winter due to reduced sunlight, but there are some cases in the summer.Kristina Sowar, an associate professor at the University of New Mexico, said there are a few symptoms to look out for with SAD.”If someone is really feeling like, you know, my mood is just really low, and in turn, I have very limited motivation. It’s hard for me to get out of bed. It’s hard for me to socialize with people who I care about. It’s pretty hard for me to go to work or school,” Sowar said. “Like, when there’s enough impairment that it’s impacting your day-to-day life. We definitely recommend that people seek some professional support.”Symptoms to watch for include oversleeping, changes in appetite such as cravings for high-carbohydrate foods like cake, chocolate, and candy, weight gain, and low energy levels. “If they’re noticing changes with the season, there are strategies people can use to provide some additional support for themselves, like making sure that you do get some time outside every day, trying to get light exposure early in the day,” Sowar said. “You know, there’s other nutritional strategies.” If feelings of sadness persist for days at a time and self-help methods are ineffective, Sowar advised consulting a health care provider.
As the days become shorter and nights grow longer, some individuals may experience seasonal affective disorder, commonly known as SAD or winter depression.
The disorder typically begins in late fall or early winter due to reduced sunlight, but there are some cases in the summer.
Kristina Sowar, an associate professor at the University of New Mexico, said there are a few symptoms to look out for with SAD.
“If someone is really feeling like, you know, my mood is just really low, and in turn, I have very limited motivation. It’s hard for me to get out of bed. It’s hard for me to socialize with people who I care about. It’s pretty hard for me to go to work or school,” Sowar said. “Like, when there’s enough impairment that it’s impacting your day-to-day life. We definitely recommend that people seek some professional support.”
Symptoms to watch for include oversleeping, changes in appetite such as cravings for high-carbohydrate foods like cake, chocolate, and candy, weight gain, and low energy levels.
“If they’re noticing changes with the season, there are strategies people can use to provide some additional support for themselves, like making sure that you do get some time outside every day, trying to get light exposure early in the day,” Sowar said. “You know, there’s other nutritional strategies.”
If feelings of sadness persist for days at a time and self-help methods are ineffective, Sowar advised consulting a health care provider.
Autumn Is in the air and cuffing season is around the corner – can cannabis help?
As the days get shorter and the weather turns chilly, a familiar cultural phenomenon makes its annual return: cuffing season. From fall through winter, singles often look to pair up for companionship, warmth, and Netflix marathons until spring thaws everything out. But while dating apps and cozy sweaters may be the usual tools of the season, some millennials and Gen Z are turning to an unlikely companion to set the mood. Cannabis might be the secret to winning cuffing season.
Cuffing season isn’t just about romance; it’s about emotional comfort. After all, seasonal affective disorder (SAD) and winter blues can make this time of year feel heavy. Studies show cannabis, when used responsibly, may help manage stress, promote relaxation, and spark creativity—qualities boosting confidence when diving into the dating scene. A calm mindset often leads to more authentic connections, which is exactly what many people crave during cuffing season.
Cannabis can also play a role in creating the right atmosphere. Instead of meeting at a loud bar, many couples are opting for chill nights in—cooking dinner, streaming shows, or experimenting with infused mocktails. A low-dose edible or CBD-forward strain can make the vibe more relaxed, helping break down first-date nerves or spark conversation. Just as wine has long been a social lubricant, cannabis is increasingly becoming part of modern dating culture.
There’s even a playful element at work. Sharing a joint or splitting an edible can feel intimate, a kind of bonding ritual signals comfort and trust. For those already coupled, cannabis may help rekindle connection by enhancing sensory experiences—everything from laughing at silly TikToks to enjoying comfort food together. And yes, some research suggests cannabis may heighten intimacy, which doesn’t hurt during the colder months.
It’s important to approach cannabis and cuffing with balance. Too much THC can cause anxiety or couch-lock, which isn’t exactly date-night friendly. Experts recommend starting with a low dose, especially for people who don’t consume regularly. Strains with calming terpenes like myrcene or linalool, or products blending CBD with THC, may be better for creating a mellow, social vibe.
Ultimately, cannabis won’t guarantee a cuddle buddy by December. But for many millennials and Gen Z daters, it’s becoming part of the seasonal toolkit—alongside cozy playlists, fuzzy socks, and hot chocolate. If used thoughtfully, it may help ease nerves, deepen connection, and make cuffing season less about pressure and more about genuine comfort.Cannabis Might Be the Secret to Winning Cuffing Season
Shorter, chilly days…the work load is increasing and the race to get things done before the holiday season. Looking for a little brightness, here are some marijuana strains to pick you up
Fall is back to school, back to work, and back to a short days and cold nights. Goodby sunny, fun filled summer and winter eve. While everyone seems to be embracing the pumpkin spice latte, sometimes you need a little bit more to perk you up. Microsoding has become a thing as a way to relief anxiety and depression, small doses can help make a dark day a bit brighter.
While the changing leaves and Halloween are fun, the lack of sunlight can cause a problem. The decrease in sunlight may disrupt a body’s internal clock and lead to feelings of depression. Season affective disorder (SAD) can have an impact, but for some, they just occasionally need a little pick me up to refocus on life. About 5% of adults in the US and experience SAD and it typically lasts about 40% of the year. Here are the best marijuana strains for the start of fall weather.
Pumpkin Spice Gummies
While not necessary their own strain, these hemp gummies are uplifting and energizing. And perfect for macrodosing. Talk to your bud tender, but you can start at 5 mg and see if this doesn’t make even the the first few days of rain a bit better. And sense they are hemp, they are legal in most states!
Lamb’s Bread
This Jamaican strain will bring out all the positive vibes with its delicious smell and the calm cerebral buzz you’ll feel.
Golden Ticket
Like Willy Wonka, you will feel you have won a special prize and have a happy smile on your face. This 50/50 balanced hybrid marijuana strain gives access to euphoria’s top floor.
Blue Dream
This strain balances full body relaxation with an active mind and is among the most popular ones on the US. Perfect for running errands on a wet, autumn day.
This type of marijuana has a delicious and woody aroma that’s perfect for battling pain, insomnia and all types of stress. Think a relaxing walk in the forest with leaves changes and your mind unwinding.
With subtle and rich smells, this strain will leave you with a feeling of deep calm that’s perfect for relieving stress, anxiety and leaving you in that perfect state of mind for spirituality.
Granddaddy Purple
This strain will leave your body in a perfect state of serenity and your brain open to all types of experiences. This type of marijuana will also work perfectly for active and still forms of meditation.
Skywalker Alien
Fall is the perfect time to curl up and watch movies. This type of marijuana will focus on your brain and will leave you feeling upbeat, relaxed and stress free.
>Shondo gets very, very drunk on stream >Makes her admit she’s sad and depressed every day because of her mental illness and her family getting sicker, and especially says she’s constantly terrified of losing what she has >She wakes up the morning after and finds she’s banned without even getting an email at first, only gets this email after she demands answers >”We care about you, so we’re removing your income for a month”
Movies can be an excellent social bonding experience in a variety of situations, including first dates, family movie nights, group watches, couples therapy, and professional settings. Learn more about the emotional dynamics behind watching films together.
Beyond being a source of entertainment, films have the power to foster social bonds and create shared experiences among individuals.
Whether it’s getting together at a friend’s house on a weekend night, embarking on a first date at the theaters, or upholding a family tradition of watching the same movie during holidays, watching movies together is one of the most common ways we connect with others.
But what’s the psychology behind these cinematic connections? Let’s dive into the many social benefits behind movie watching and how they can improve our relationships in a number of different social settings.
Shared Experiences
Every time you press “Play” on a new movie, you are starting a collective journey with whoever you are watching with. No one knows what will happen, so you are both entering the unknown together and experiencing it for the first time.
Every film is a rollercoaster of different emotions – joy, laughter, surprise, fear, suspense, disgust, sadness, anger – and everyone is experiencing those emotions together as a “hive mind.” Research shows emotions are contagious, and when multiple people are experiencing the same emotion in unison, feelings are often amplified more than if you were just experiencing it by yourself.
Movies create new shared experiences that mark new chapters throughout our relationship. “Remember that one time we saw Wolf on Wall Street? That was fun!” A memorable movie can become a distinct event in our relationship’s storyline, especially if it symbolizes a special day like a first date, birthday, or anniversary, giving us a positive memory to look back on and reminisce about.
Watching movies together doesn’t require much work, it effortlessly creates a sense of unity among the people watching. Even if everyone hates the movie, it still creates a shared bond, “Wow, that movie was really stupid!” and then you can all laugh about it.
Icebreaker and Conversation Starter
Watching films together serves as an excellent icebreaker, especially in situations where individuals may be meeting for the first time or trying to strengthen new connections.
The movie theater, often considered a classic venue for a first date, provides a natural conversation starter. After the credits roll, initiating a conversation becomes as easy as asking, “Did you like the movie? Why or why not?” Ask about favorite scenes or whether they’ve seen other movies featuring the same actor or actress.
Use the film as a springboard into other topics to talk about. If you’re skilled at conversation threading, you should be able to take one thing from the film and branch off into more important subjects. If it’s a film about music, inquire about their musical preferences or whether they play an instrument. For sports-themed movies, explore their favorite sports or childhood sports experiences.
Icebreakers aren’t exclusive to first dates; they’re equally helpful in building connections in various scenarios, whether it’s getting to know a coworker outside the office or deepening a friendship.
One fair criticism of movies as a bonding experience is that you don’t get to do much talking during them. It’s a passive experience, not an active one. But there are also benefits to this: it’s a shared experience with little effort (no pressure, just sit and watch), and it gives you a convenient starting point for more meaningful conversation later on.
Nostalgia and Tradition
For many, watching films together is not just an occasional activity but a cherished tradition that spans multiple generations.
Family movie nights play a pivotal role in strengthening the bonds between parents and children. Holiday film marathons, especially during festive seasons, elevate our collective spirit and enhance the joyous atmosphere. Revisiting favorite childhood movies creates a profound sense of nostalgia, keeping us connected to our past.
One popular family tradition may be during Christmas, such as having A Christmas Story playing in the background as you decorate the tree or watching It’s A Wonderful Life every Christmas eve.
These traditions are about more than just the movie; they’re about creating a whole family experience. Infuse your own unique twist by turning it into a game, baking homemade cookies before watching, or simply enjoying jokes and good company. The film itself is just one aspect of a complete family ritual and bonding experience.
When families embrace these shared traditions, they contribute to a profound sense of belonging and unity. These rituals become the threads weaving together the fabric of family ties and friendships over long periods of time.
Team Building and Group Bonding
Beyond personal connections, watching films together can be an effective team-building activity in professional settings.
Organizational unity can be difficult to achieve for many companies, especially when workers have radically different jobs and skillsets, often being assigned to work within one department of a company but being siloed off from the organization as a whole.
Movie nights and film screenings can be an effective way to provide employees with a stronger sense of unity and camaraderie. Different departments that normally don’t see each other get to cross-pollinate and make connections with faces they don’t often get to see. Scheduled events like this can foster a team of teams mindset, helping to interconnect different departments into a cohesive whole.
Perhaps certain movies depict an idea, philosophy, or mindset that an organization wants to embrace more of. Requiring every employee to watch a movie together is more than just making friends at work, it can also tap into a deeper meaning behind the organization’s mission and purpose.
Couples Therapy
Movies can serve as bouncing points to important conversations that need to be had between spouses and loved ones.
It’s not always easy to bring up certain topics of conversation, but through film you can organically dive into subjects that otherwise wouldn’t get brought up in everyday discourse, like mental health, sex and intimacy, or experiencing grief after a tragedy or loss.
It’s common for a couples therapist to recommend a specific movie to their clients. You may already know of a movie that you’d like to share with someone. You can also ask friends or seek recommendations online. Ask yourself, “What’s something I really want to talk about with my partner?” then “What’s a good movie that can introduce this topic?”
A powerful film can help couples process their relationship more clearly. It shows the universality of humanity – you’re not alone with whatever you are going through – and brings ideas out in the open that need to be expressed or talked about.
One exercise you can try together is to each take notes or fill out a movie analysis worksheet while watching.
Communal Bonding and Bridging Social Divides
On a larger scale, film watching can help bridge cultural and social divides, as well as be used as a tool for communal bonding.
Social events such as public screenings, outdoor showings, movie festivals, or drive-thru theaters are great settings to watch a movie among a large and diverse group of people within your community.
These days with easy access to streaming services at home, most people watch movies all by themselves, but there used to be a time when movie-watching was an intrinsically social activity done in public spaces.
As we continue to see a decline in community feeling, movies may be one avenue to start bringing people together again as a cohesive group.
One idea is for local organizations to throw more public events with film features to celebrate holidays or special events – or you can set up a projector on your garage door and invite some neighbors for a weekend movie watch.
Conclusion
Watching films together is more than just a passive form of entertainment; it is a dynamic social activity that brings people together, creating lasting bonds and shared memories.
Films are universal connectors. Whether it’s with family, friends, or colleagues, the act of watching a movie together creates an automatic bond and sense of unity.
Are you a big movie watcher? In what situations can use film watching to improve your relationships with family, friends, loved ones, or coworkers?
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My dog was put to sleep last night. She was my first dog and I had her for almost 10 years. She was the moodiest bitch on the planet but was always super sweet to me. I’ll miss hearing her close the laundry room door to hide from my kids and catch a break. This is a toast to a real one. Fry up some bacon just for your puppies once in a while. They deserve it.
Seasonal Affective Disorder is in full bloom with short days and long dark evenings and nights…here is what you need to know.
Season Affective Disorder (SAD) is a common winter ailment. Roughly 5% of adults in the U.S. experience SAD and it typically lasts about 40 percent of the year. More women than men are hit with this issue. SAD has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. How do you know know if you have it, what to do and does where you live make a difference? Here are the states must likely to have SAD and can weed help?
Those who are suffering from any of these symptoms should refrain from self-diagnosis and seek professional assistance.
Photo by Andrew Neel via Unsplash
There are a number of ways to offset some of the sadness that comes with the changing of the seasons. or example. While there is more clinical research needed, is data suggesting that CBD could help to alleviate anxiety and support healthy sleep patterns. CBD has also been seen as instrumental in boosting dopamine levels.
Cannabis contains cannabinoids which can have a positive impact on mood, while potentially increasing serotonin levels. Marijuana is also a proven sleep aide. Sleep can help your body rebalance and directly help moods.
Once you have been diagnosed, make a plan and you will see gradually improvement. Travel to bright places can help.
For many people, gazing out of a window is a pleasant thing. The birds, trees, and sky can all bring a smile. But for Melissa Lewis, 47, of Prescott, AZ, it had a different effect.
“When I lived in Minnesota, I remember looking outside and saying to myself, ‘Oh no. No sun today? No sun tomorrow?’ ” Each year, around the beginning of fall and through early March, she dealt with severe fatigue. All she wanted to do was sleep until spring rolled around. “I felt trapped,” she says.
Lewis was later diagnosed with seasonal affective disorder (SAD), a type of depression that affects 10 million people in the U.S. It’s most common in the fall and winter months when the days are shorter and there’s less sun on our skin. It can be mistaken for other issues. You can have it in the spring or summer, too. “In a paradoxical way, people with spring and summer seasonal affective disorder may get too much light,” says Rebecca Brendel, MD, JD, president of the American Psychiatric Association.
Not the Same as the ‘Winter Blues’
You can feel down in the winter and not have SAD. But if heavy fatigue lasts for days and comes with other symptoms, you may want to check with your doctor to see what the cause is, whether it’s SAD or something else.
Lewis knows this well. Each year, when the days got shorter, she would notice that she didn’t want to do her normal activities. She also felt sluggish and had strong food cravings. “I couldn’t get enough starchy carbs,” she says. These symptoms would last for days to months and only ease up when the sun began to hang around longer.
Many years and several doctors later, a naturopath doctor suggested Lewis get checked for seasonal affective disorder. Before that, she had gone to doctor after doctor, trying treatments that didn’t work. She tried to do her own research but kept coming up short. “I only remember reading one book about seasonal affective disorder,” she says. “I knew this wasn’t normal. But I was a busy mom, recent divorcee, and like a lot of moms… my kids and others came first.”
Lewis says her general practitioner did tests to rule out other conditions, and the process led to her SAD diagnosis. “I got lots of testing. I was low in vitamin D,” she says. “I’ve had an autoimmune disease since I was younger and learned later that I had ADHD, but nothing explained my seasonal depression.”
Even if you don’t have SAD, it’s best to get help for winter symptoms, Brendel says. If you’re a caregiver, family, or friend, be watchful of loved ones. “If someone skips holiday gatherings or just isn’t themselves, it’s best to ask how they’re doing,” she says. “If symptoms are causing issues day after day, contact your doctor. Reaching out for help doesn’t mean it’s going to be a diagnosis of seasonal affective disorder, but having consistent issues with sleep or depression should still be addressed.”
Ruling Out Other Causes
SAD’s symptoms can vary from person to person. They also show up with other conditions. So doctors will rule out other issues before landing on a SAD diagnosis, as Lewis’s general practitioner did.
“The first thing we want to do is make sure there’s not an underlying medical condition,” Brendel says. “We do a [thyroid] function test or look for things like anemia, which can make you really tired. We suggest a basic medical workup and check to see if there are other mood disorders such as bipolar depression. Whatever we find, we take it seriously.”
Treating SAD
Treatments are fairly standard for those with seasonal affective disorder. “I recommend people with SAD spend more time outside and in the sun when they can,” says Atlanta psychiatrist Valdesha DeJean, MD. “Phototherapy lights can help by re-creating a sunlight environment, but it should be used at the right dosage and time frame. We will also prescribe antidepressants in some cases.”
Lewis found the biggest relief in several alternative therapies. “I’ve had success with acupuncture, supplements (5-HTP), and red-light therapy.” Although research is needed to see if it works for SAD, Lewis says red-light therapy helped her pretty quickly. She’s also found, like many others, that getting out in the sun is still some of the best medicine – and it was one of the things her general practitioner and many doctors highly recommend for people with SAD.
“I make sure I get outdoor time,” Lewis says. “I take a walk or just sit outside. It really helps.” It’s become a family affair. “My kids know I have seasonal affective disorder and that sleep and physical activity are family priorities. They’ve also learned a greater level of empathy and compassion.”
If you’re in a climate where there’s not a lot of sun? “I encourage people to travel to warmer climates during the winter months if they can,” DeJean says. “It’s a good time to use those vacation days.”
Lewis says she’s seen a huge improvement after moving from Minnesota to Arizona, where there’s a lot more sunshine. But no matter where you live, she says that paying attention to her health is how she’s gotten through some of her toughest days. “The biggest thing is looking at your life in a different way,” she says. “Your body speaks to you. It’s talking to you all of the time.”
Sunnier Days Ahead
Lewis also made some other changes that helped her.
Nutrition was at the top of her list. “I started eating gluten-free, I cut out processed foods, alcohol, and most added sugars,” she says. “I wouldn’t suggest trying those changes in the middle of the season or adding all that you cut out when the sun rolls around.” Although Lewis found those changes helpful for herself, gluten-free diets or any other nutritional interventions have so far not been shown to be effective treatments for SAD.
Another help for Lewis? Yoga. She practices it regularly, teaches classes, and wrote a book called The Angel Wears Prana. (Prana is a term used in yoga to describe breath and life.)She also practices a movement called grounding that involves some time outside and meditation, and she works as a massage therapist and holistic adviser after having worked for years as a corporate wellness adviser.
Looking back, Lewis found that having put herself last was partly why it took so long to get diagnosed with seasonal affective disorder. “We all give so much to our kids, our partners, that sometimes we forget to make sure we’re OK,” she says. Taking a firm interest in her own health and learning the art of saying no freed her up to address SAD and feel better.
“Just because something might be common, doesn’t mean we have to live that way,” as Brendel says.
MONDAY, Nov. 7, 2022 (HealthDay News) — As the daylight hours shrink, people’s moods can wind up in the tank.
Rest assured, you’re not alone. It’s the SAD season for those affected by seasonal affective disorder. That’s the depression, fatigue and withdrawal that shorter days and longer nights often bring.
“The seasonal mood change can come in different shapes and forms,” said Dr. Dorothy Sit, associate professor of psychiatry and behavioral sciences at Northwestern University Feinberg School of Medicine, in Chicago.
“It can be a clinical diagnosis of depression, which we call SAD, but some people experience a milder form,” Sit said. “The clinical diagnosis means it is quite intense; it affects people all day for many weeks and can impact their functioning. In milder cases, people can feel a bit blah, but can push through. Still, functioning will feel a bit harder.”
Besides feeling sluggish, people may be hungrier, crave carbohydrates, eat more and gain weight. They may also feel less motivated and find less enjoyment in activities.
“This is a form of depression that cycles naturally; it starts every fall and winter and remits every spring and summer,” Sit said in a Northwestern Medicine news release.
A major remedy for SAD is starting the day with bright light therapy. Sit recommends a unit that produces 10,000 LUX of white light to be used in the 30 minutes after waking up.
“The treatment provides an uplift in the mood, improves a person’s functioning and may completely resolve their symptoms,” she noted. “It’s even effective for non-seasonal depression, depression in pregnancy and in certain people with bipolar depression.”
Sit stressed that it’s important to use the bright light under the direction of a physician or clinician. He or she can help detect any side effects or problems that arise, and discuss alternatives if needed.
“Light from the sun (sunlight) is the primary regulator that provides the signal for our bodies’ circadian rhythms,” Sit said. “Not having significant exposure to light can affect that. Bright light therapy is used in a way to amplify our circadian rhythms, which appears to boost our mood. Timing the light so the exposure is first thing in the morning may produce more of an impact to regulate our rhythms. We are still trying to fully understand how this mechanism works.”
People can also battle winter blues by staying active. This could include taking hikes with the family or exploring nature. It may be exercising, learning a new skill or visiting a museum.
It’s also important to maintain a regular sleep-wake schedule. Naps should only be 20 to 30 minutes long, so don’t oversleep, Sit advised.
More information
The U.S. National Institute of Mental Health has more on seasonal affective disorder.
No, I don’t mean the emotion (although that’s part of it).
I’m talking about Seasonal Affective Disorder.
Luckily, we have some tips and tricks for treating SAD that our Online Coaching Clients use. Today, we’ll share them with you too.
Here’s what we’ll cover:
Disclaimer: We’re going to be discussing some issues that may be difficult for some going through a tough time. If you (or someone you know) aren’t coping so well, PLEASE see the links at the bottom of this article with some resources from all around the world. Obviously, we recommend discussing this information with your health professional – none of this is a diagnosis, but rather a starting point for discussion.
BUT, armed with the right weapons, we can ward off the winter monster, or even keep it in full hibernation.
From here, mental health wizard and resident NF Family Rebel Correspondent, Dan Schmidt, will take it away:
Most of us feel a little glum in winter…it’s natural to feel a little down.
Cold mornings, less time outside, and often it’s not as easy to get out and do our favorite things:
So for a lot of us, winter just sucks a little.
We’ve known something was up since the 6th century, but SAD remained a mythical creature until the 1980s in the West when it became officially recognized as a mood disorder. While we’re still not 100% sure of how it works; it’s pretty clear to see that SAD especially thrives in cooler, darker climates.
For example, studies show[1] SAD’s prevalence in the U.S. ranges from around 1% in Florida to 9% in Alaska. Looking around the world, in Oslo, Norway, around 14% of the population will be impacted by SAD,[2] while us lucky buggers Down Under are barely impacted at all, with estimates that only around 1 in 300 Aussies (0.33%)[3] will experience SAD during the “winter.”
Yes, SAD can occur for some people during summer and other seasons, but this is particularly rare compared to winter prevalence.
Common SAD symptoms include:
low mood for most of the day.
loss of interest in your usual activities.
drowsiness and low energy (lethargy).
fatigue, irritability, and severe mood swings.
Irregular sleep patterns (too much and/or too little)
eating more than usual, especially craving sugar and carbohydrates, leading to weight gain.
loss of interest in things you normally enjoy doing.
intrusive or disturbing thoughts.
Depression is not just a fancy word for feeling “bummed out”, and SAD is just as serious as any other depression and needs to be dealt with promptly and effectively. (See the end of the article for a list of mental health services links.)
“But how do I know the difference between general winter glumness, or if I’m being mauled by the SAD beast like Leo in the Revenant?”
Ask yourself these questions:
“Do you feel like you can’t get yourself out of this rut?”
“Have you lost an interest in things that you usually enjoy?”
“Have you felt this way for more than two weeks?”
If so, then it could be time to have a chat with a professional and perhaps seek treatment. Once again, SAD is just as real and can be just as devastating as Major Depressive Disorder; the only difference is the yearly regular onset.
This bitter beast can take over someone’s entire well-being, and if left untreated, the consequences can be devastating.
So let’s learn how we can slay the SAD, or even better, keep it in hibernation this year, so we nerds can continue to conquer all year round.
As with any injury or illness boss battle, you need to use the right medicine weapon to save the day. And there are many weapons you can equip yourself with to slay SAD.
Here is how to treat Seasonal Affective Disorder:
#1) GET SOME LIGHT
Light helps the body produce serotonin (hormone that affects mood) and reduces the production of melatonin (hormone that makes you sleepy).[4]
Starting with natural light is best, even though it’s not always easy.If the sun happens to be peeking out from the clouds, try and get outside for a nice walk. Even on cold or cloudy days, outdoor light can help, particularly in the morning. Just make sure you bundle up properly. The Norwegians have a saying “There is no bad weather, only bad clothing!”
Also, making your work and home environments as light and airy as possible and sitting near windows can help too.
If you feel you’re just simply not able to get enough natural light, ‘Light Therapy’is generally one of the first weapons picked up to slay SAD.[5] It can start alleviating symptoms in just a few days. It’s incredibly simple, and sitting under bright fluorescent globes or in front of a therapy lamp (again, particularly in the morning) has shown to be effective against SAD[6] (Anecdotal, but I once met a young woman who started to feel better just by increasing the wattage of her bedroom light globes).
Be forewarned that Light Therapy is not appropriate for everyone, including people with bipolar disorder – talk to a professional if this is a route you want to take.
#2) EXERCISE AND DIET
Surprise, surprise, our old friends come to the rescue once again. It’s clear[7] that exercise is key in keeping the blues at bay, so rug up and take a long walk, and be sure to work out when possible.
Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase SAD symptoms.
If you’re really keen to take on winter, try the Winter Is Coming Workout, and start building that summer body early. For those who don’t like the freezing weather, that’s cool (get it?), you can always do Steve’s 20-minute hotel room workout (pro tip: you don’t actually need to be staying in a hotel room to do the workout… that was $250 I’ll never get back).
As for nutrition – while there is no well-established link between healthy nutritional practices and a reduction in SAD symptoms. BUT, studies HAVE shown links between healthy eating – like the Mediterranean diet – and a decrease in general depression.[8]
So anything we can do to eat healthy this time of year may certainly help.
Plus, Steve has already highlighted that if you’re going to eat unhealthy foods during winter, let’s at least be smart about it and negate the impact the holidays have on our waistlines. Try your best to provide a counterbalance to those comfort foods, and keep your diet as close as you can to what it is the rest of the year.
#3) GET SOME VITAMIN D
When exposure to sunlight is low, your body makes less Vitamin D.[9] According to this study,[10] Vitamin D deficiency affects nearly HALF of the world population. It is important for overall health. Our friends over at Examine say that if your diet is decent and there’s only one supplement you’re taking, it should probably be Vitamin D during these upcoming months.
The research is a little mixed when it comes to Vitamin D’s effectiveness in battling SAD,[11] but some studies[12] do show an improvement to everyone’s depression scale scores (those with or without SAD). Overall, if you aren’t getting enough sunlight in the winter, consider picking up some Vitamin D!
Recommendations differ for the amount of Vitamin D needed – or if you even need it – so further blood work and a talk with your doctor is a good choice here.
Meditation has been shown to help alleviate symptoms of depression.[13] Now, you don’t have to shed all your worldly possessions and go live in the mountains:
But if you’re suffering from the winter blues, a simple mindfulness practice may help. Even just a few minutes a day can go a long way.
If you want, Nerd Fitness Journey has a meditation adventure to help you build up the habit.
It’s free to try, right here:
#5) EMBRACE THE SEASON
Going back to foreign sayings – there’s a Danish concept of “hygge.”
While there’s no direct English translation, it essentially means coziness and comfort
Things like:
Wrapping yourself up in a blanket.
Enjoying a good book.
Or sitting by a warm fire.
So instead of lamenting the change of seasons – EMBRACE these other experiences that we get to enjoy.
#6) THERAPY
Talk Therapy (Psychotherapy) and cognitive behavioral therapy sound scary but really aren’t.
Psychotherapy focuses on helping you to build skills to deal with the stresses in your life, along with identifying and changing negative thinking patterns.
Therapies such as these assist with relearning some of the patterns and thoughts in your life that aren’t doing you any good.
It can feel daunting and really weird ‘opening up’ to a stranger at first.
But having a coach to talk through your negative thoughts and feelings, someone who can teach you to manage those better, is generally quite effective.
Most people will notice an improvement in as little as two weeks. Really, the “weird” stigma is usually the biggest barrier to even doing the thing in the first place!
#7) MEDICATION
Finally, some people with SAD benefit from antidepressant treatment, especially if symptoms are severe. We’re not here to offer any medical advice, so please see your doctor if you think medication may assist you.
It’s normal to have some days when you feel down, and the holiday season can be especially hard for some.
When short days and miserable weather are piled on top of this, it’s easy to see why ‘winter blues’ is so common. But if you feel down for days at a time and you can’t get motivated to do activities you normally enjoy, please speak to someone and see your doctor. This is especially important if your sleep patterns and appetite have changed, you feel a sense of hopelessness, you have intrusive thoughts, or you turn to alcohol/substances for comfort or relaxation.
Above all, take care of yourself this winter:
Be sure to get enough rest, and take the time to relax.
Reach out to a trusted friend, family member, or health professional if you feel you’re having a tough time.
And if someone reaches out to you, remember: We are Rebels, we fight conventional wisdom and smash stigmas. Never leave a fellow nerd behind.
If you feel the bitter, arctic beast starting to rise from its summer slumber, remember that you are not alone, and there are ways to slay the frosty fiend. You are strong enough to beat this, and the entire Rebellion has your back.
Want a little more from us?
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Alright, that does it for me. Rebels, take care of yourself and each other.
Do you have your own secret weapon to slay the SAD? We’d love to hear from all you Rebels about how you keep your mind healthy during winter; the more ideas we all have, the better! Let us know in the comments!
– Dan
PS – If you, or someone you know, would like further support, here are some excellent links and services that will get you started in the right direction:
