Tag: sadness

‘We all panicked and ran’: Brown University freshman speaks after deadly shooting

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‘We all panicked and ran’: Brown University freshman speaks after deadly shooting

PROVIDENCE TODAY. THAT’S RIGHT. BEN, THAT VIGIL ACTUALLY JUST WRAPPED UP A FEW MOMENTS AGO HERE AT LIPPITT MEMORIAL PARK. AND YOU CAN SEE PEOPLE ARE STILL LINGERING AROUND HERE WANTING TO BE IN COMMUNITY AFTER THIS UNTHINKABLE TRAGEDY HAPPENED AT BROWN UNIVERSITY. IT WAS REALLY A BEAUTIFUL CEREMONY. THERE WAS SINGING, THERE WAS PRAYER, AND OF COURSE, COMMUNITY COMING TOGETHER AFTER THIS UNIMAGINABLE EVENT. I SPOKE TO SEVERAL PEOPLE HERE, BOTH COMMUNITY MEMBERS, FACULTY AT THE UNIVERSITY AND PEOPLE WHO LIVE IN THIS AREA, ALL SAYING THEY THEY COULD NOT BELIEVE SOMETHING LIKE THIS HAPPENED HERE. THERE WAS ACTUALLY A HOLIDAY EVENT ALREADY SCHEDULED TO TAKE PLACE AT THIS PARK. OF COURSE, WITH EVERYTHING HAPPENING AT BROWN UNIVERSITY, THE EVENT RAPIDLY SWITCHED INTO A VIGIL AND A MOMENT FOR THE COMMUNITY TO COME TOGETHER. HERE’S WHAT SOME PEOPLE HAD TO SAY ABOUT HOW TIGHT KNIT THIS PLACE IS. THIS IS A SMALL SCHOOL. EVERYONE KNOWS EVERYONE. IT’S GREAT. STRENGTH IS ITS INTIMACY, AND WE’RE SEEING THAT TONIGHT. AND, YOU KNOW, IT’S TERRIBLE REASON FOR US TO GET TOGETHER. BUT IT IS VERY HEARTWARMING TO SEE HOW MANY PEOPLE ARE HERE AND HOW MUCH LOVE THERE IS. THE RED CROSS WAS ALSO HERE, AS WELL AS OTHER COMMUNITY PARTNERS, MAKING SURE EVERYONE HAD EVERYTHING THEY NEEDED TO BE ABLE TO COME TOGETHER SAFELY. THERE’S ALSO ENHANCED LAW ENFORCEMENT PRESENCE HERE. I CAN TELL YOU THERE HAVE BEEN MULTIPLE PATROLS HAPPENING AROUND THIS PARK, AS WELL AS LAW ENFORCEMENT OFFICERS WALKING THROUGHOUT THE CROWD, MAKING SURE EVERYONE FELT COMFORTABLE. BUT OF COURSE, AFTER SOMETHING LIKE THIS HAPPENS, THE COMMUNITY WANTS TO COME TOGETHER. AND FROM WHAT EVERYONE IS SAYING, PROVIDENCE IS SUCH A TIGHT KNIT COMMUNITY. THEY REALLY WANT IT TO BE TOGETHER IN THIS MOMENT. AND THAT’S EXACTLY WHAT THEY DID. FOR NOW, WE’RE LIVE IN PROVIDENCE, RHODE ISLAND. DANAE BUCCI WCVB NEWSCENTER 5. AND OUR THANKS TO JENNY FOR THAT. AND IF YOU’RE NOT FAMILIAR WITH PROVIDENCE AND BROWN UNIVERSITY, SO HERE ON THAT SIDE OF THE STREET IS THE ENGINEERING BUILDING. BARRAS AND HOLLY ON THIS SIDE OF THE STREET ARE HOMES. THIS UNIVERSITY IS VERY MUCH INTERCONNECTED AND INTERTWINED WITH PROVIDENCE NEIGHBORHOODS HERE. AND SO THIS EVENT, THIS SHOOTING IS CERTAINLY IMPACTING MORE THAN JUST THE BROWN UNIVERSITY COMMUNITY. IT’S IMPACTING THE GREATER PROVIDENCE COMMUNITY AS WELL. OUR CAITLIN GALEHOUSE, WITH THIS PART OF THE STORY, AS A LOT OF BUSINESSES IN THIS CITY STILL REMAIN CLOSED, THE PROVIDENCE COMMUNITY HAS BEEN SHAKEN BY THIS TRAGEDY. WE’RE IN WAYLAND SQUARE. THIS IS ABOUT A MILE OFF CAMPUS, AND IT’S BEEN RELATIVELY QUIET THIS AFTERNOON. IN FACT, SOME STORES ARE ACTUALLY CLOSED BECAUSE OF THE SHOOTING. I DIDN’T KNOW WHAT WAS GOING ON AT ALL. FEAR, ANXIETY. TRAGEDY. STRIKING PROVIDENCE SATURDAY AFTER A MAN OPENED FIRE IN A CLASSROOM AT BROWN UNIVERSITY, KILLING TWO STUDENTS AND INJURING NINE OTHERS. THIS IS DEFINITELY BONDING EVERYONE CLOSER TOGETHER. KIND OF SOUNDS AS HORRIBLE AS IT IS. IT’S KIND OF LIKE TRAUMA BONDING IN A WAY. WE’RE ALL HERE AT THE SAME EXACT UNIVERSITY, YOU KNOW, GOING THROUGH THE SAME THINGS. IT’S BEEN ONE DAY SINCE THE TRAGIC INCIDENT BROKE OUT AT THE UNIVERSITY, AND MANY ARE STILL DIGESTING THE REALITY OF WHAT HAPPENED. I’M JUST SADDENED FOR THE BROWN COMMUNITY AND THE ENTIRE STATE. IT’S JUST TRAGIC, THE THE TRAGEDY BEING SO CLOSE TO CHRISTMAS AND, YOU KNOW, FINISHING OUT THE SCHOOL YEAR AND READY TO CELEBRATE YOUR ACCOMPLISHMENTS AND ALL, TO HAVE THAT TAKEN AWAY JUST BY SOME SENSELESS ACT. THE SHELTER IN PLACE ORDER WAS LIFTED EARLY SUNDAY MORNING, BUT THE STREETS ARE STILL QUIET, PROBABLY LESS PEOPLE OUT OF THE COFFEE SHOPS THERE WAS YESTERDAY. WE WERE GOING TO GO OUT TO DINNER. WE DID, AND OBVIOUSLY WE JUST STAYED INSIDE. IT’S A LOT. IT’S IT’S SAD. IT’S SCARY. WE HAD A LOT OF PEOPLE, COWORKERS, THINGS LIKE THAT, CHECKING IN ON US LAST NIGHT. AND I HAVE A LOT OF FRIENDS THAT ALSO KIND OF LIVE LIKE SURROUNDING EAST SIDE AREA. SO YEAH, EVERYONE JUST TRYING TO FIGURE OUT HOW TO HOW TO PROCESS AND HOW TO MOVE ON. BROWN UNIVERSITY HAS CANCELED CLASSES AND FINAL EXAMS FOR THE REMAINDER OF THE SEMESTER DUE TO THE CIRCUMSTANCES. REPORTING IN P

‘We all panicked and ran’: Brown University freshman speaks after deadly shooting

Updated: 9:11 PM EST Dec 14, 2025

Editorial Standards ⓘ

A shooting Saturday at Brown University in Providence, Rhode Island, that killed two students and injured nine others has left many students, families and city officials struggling to process the tragedy. Members of the Brown community expressed shock and sadness as they mourned the loss of the two students. Video above: Brown University students, community shaken by campus mass shootingAuthorities said the person believed to be responsible fled the scene, prompting a shelter-in-place order that lasted into the early morning hours Sunday. Students were told to stay where they were, silence their cellphones and, at one point, hide. Drew Nelson, a freshman at Brown, described the terrifying moments after the shooting. “We were running out probably a minute or two after the shooting, and there were already, I would guess, between five and 10 cop cars outside. I didn’t see anything that would, I would call a suspect. I didn’t see the shooter. I just kept running until I was nowhere near the building,” he said. Students are now leaving campus and returning home, but for many, that process of healing is only beginning.

A shooting Saturday at Brown University in Providence, Rhode Island, that killed two students and injured nine others has left many students, families and city officials struggling to process the tragedy.

Members of the Brown community expressed shock and sadness as they mourned the loss of the two students.

Video above: Brown University students, community shaken by campus mass shooting

Authorities said the person believed to be responsible fled the scene, prompting a shelter-in-place order that lasted into the early morning hours Sunday.

Students were told to stay where they were, silence their cellphones and, at one point, hide.

Drew Nelson, a freshman at Brown, described the terrifying moments after the shooting.

“We were running out probably a minute or two after the shooting, and there were already, I would guess, between five and 10 cop cars outside. I didn’t see anything that would, I would call a suspect. I didn’t see the shooter. I just kept running until I was nowhere near the building,” he said.

Students are now leaving campus and returning home, but for many, that process of healing is only beginning.

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December 14, 2025
The Worldbuilding of Inside Out 2: New Emotions, Belief System, and a Sense of Self
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“Inside Out 2” introduces new emotions like Anxiety and Envy as Riley navigates the challenges of growing up and forming her sense of self. This heartfelt sequel naturally builds on the inner world of its predecessor, teaching important lessons in mental health for both children and adults.

The original “Inside Out” (2015) was a monumental Pixar film that humorously depicted the chaotic inner world of emotions that we all have to navigate.

In the first one, the young protagonist Riley had to learn that negative emotions like “Sadness” (a blue-colored character) aren’t something that have to be avoided at all costs, but are appropriate emotions to feel sometimes, and even a necessary function of a happy and healthy life. It was a powerful lesson in emotional intelligence that resonated with both children and adults alike.

The sequel “Inside Out 2” (2024) continues to build off of these themes in a fun, organic, and intuitive way. Riley is now thirteen and about to enter high school. She starts to experience a new range of emotions (especially “Anxiety” and “Envy”), which start to influence her newly forming “belief system” and a “sense of self.”

The creators of the Inside Out franchise have a team of psychologists that help them illustrate key concepts in an imaginative way, which makes this film both enjoyable and educational. This article will explore some of the new concepts in the film and how the mental world-building in the franchise continues to expand.

New Emotions

Inside Out 2 introduces a bunch of new emotions into Riley’s inner world. In addition to the original line-up (Joy, Sadness, Fear, Anger, Disgust), they also include:
- Anxiety (orange): The focus of the film. Anxiety is always thinking ahead and wanting what is best for Riley, but also overworks and overworries her. The main narrative of the film shows Riley wanting to become the best hockey player she can possibly be; anxiety tries to help her achieve this by motivating Riley to constantly push herself forward, wake up early to train more, and work harder. However, too much anxiety distracts her from other core values in life, such as kindness and friendship, and also hurts her ability to just have fun and enjoy the game of hockey. At the climax of the film, Anxiety works itself up into such a frenzy that it freezes and has a panic attack (this scene has resonated with a lot of people who have experienced similar attacks, including myself). Riley must learn that while anxiety can be a powerful motivator it also needs to be balanced with feelings of acceptance, relaxation, and joy.
- Envy (cyan): This emotion is always admiring others, looking up to them, and wanting what they have. When Riley first meets her hockey idols, she becomes envious of how “cool” and “successful” they are, so she strives to become just like them by mimicking them and copying their behaviors, including at one point dying her hair the same way to be more like them. Like all emotions, envy and jealousy can be insightful emotions with the right perspective: they can show us what we want or value in life. However when our lives are completely run by these feelings, we end up trying to be something we’re not.
- Embarrassment (pink): A big goofy emotion that looks away and covers his head in a hoodie whenever something shameful or embarrassing happens to Riley. It’s interesting to note that many of the new emotions added have a social component to them. This makes sense as Riley comes of age and begins to balance her self-perception with how she is perceived by others.
  
  All of the emotions in Inside Out 2 (both old and new). One cool thing about each emotion is that it is naturally paired with a specific color. Sadness is blue, Anger is red, Joy is yellow, Disgust is green, and Anxiety is orange.
The original creator Pete Docter conceived of between 5-27 emotions that could be added to the Inside Out world, so it’s likely newer emotions will continue to be introduced if the series keeps going. Check out different classifications of emotions here, the original five in the movie are based on Paul Ekman’s model (excluding “surprise”).

Belief System and Sense of Self

One of the most interesting new features added to the Inside Out world is the idea of a “belief system.”

In the first movie, they introduced the concept of a “core memory” as a highly emotionally charged event that is then stored in Riley’s brain. Now these core memories can be brought to the “belief system” and turned into a belief (or recurring thought pattern). For example, when Riley fails an important exam at school, that core memory may be turned into the belief, “I’m not good enough” or “I’m not smart enough.”

Here’s how the belief system is visually represented, it looks similar to a bunch of neurons in a brain. Each ray of light represents one specific belief:

All of these beliefs come together to create Riley’s “sense of self.” This is depicted in the movie as a type of “electric tree,” with its roots representing each core belief.

At first the character Joy takes complete control over Riley’s “sense of self.” It only feeds positive memories and positive beliefs into her belief system, and tries to protect her from negative memories by throwing them into the “back of the mind” where they can be ignored forever.

When the emotion Anxiety takes over, only negative beliefs are fed into the sense of self, such as “I’m not good enough” or “I need to be better.” The “sense of self” changes color and shape to reflect these changes in how Riley sees herself.

After Riley suffers from a panic attack during a hockey game due to being completely controlled by Anxiety, the character Joy intervenes and gets Anxiety to “let go” of the controls.

In the outside world, Riley practices a grounding technique by making note of her five senses and taking deep breaths to bring herself back to the present moment. She then does the right thing by apologizing to her friends for being so mean and distant toward them.

Finally Riley “calls” Joy back to her and allows herself to have fun playing the rest of the hockey game with her friends.

By the end of the movie, Riley forms a completely new “sense of self” that accepts all of her thoughts and feelings, even when they can be conflicting or contradictory at times. Riley’s emotions come together and realize that she needs all of them.

No single emotion gets to determine who Riley is – they all contribute in helping Riley become the best version of herself.

Conclusion

Overall Inside Out 2 is a worthy sequel that builds off of its predecessor in an organic and intelligent way that is bound to resonate with both children and adults. Make sure to put it on your watchlist this year!

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Steven Handel

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September 6, 2024
Emotions Are Weakness: 5 Maladaptive Beliefs That Lead to Emotional Dysfunction

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Do you see your emotions as a source of strength or weakness? New research shows how maladaptive beliefs about feelings can lead to destructive patterns and poor self-regulation. Learn how to better navigate your emotional world by cultivating the right approach and mindset toward every feeling.

Two people can experience the same exact emotion in radically different ways depending on their mindset and perspective.

Ultimately, the beliefs you have about emotions are going to influence how you respond to them. This includes both helpful and unhelpful strategies you use to self-regulate your mood and feelings on a daily basis, which is one of the main pillars of emotional intelligence.

Psychology research has looked into what types of beliefs about emotions are associated with maladaptive strategies. One new study published in Current Psychology identified two types of beliefs that can lead to emotional distress and the development of mood disorders: “emotional undesirability” (the belief that emotions should be avoided) and “emotional uncontrollability” (the belief that there’s nothing you can do to change your emotions).

Both of these maladaptive beliefs lead to a passive approach to mental health. They amount to the idea, “All emotions should be avoided – and if they do happen there’s nothing I can do about it.” Naturally a person who holds these beliefs isn’t going to make much of an effort to listen to their emotions more closely or channel them in a more constructive way.

For example, if a person is overwhelmed with anger and they hold these beliefs, they will always rely on their “default response” however destructive it may be: yelling at someone, drinking alcohol, punching a wall, or storming out of the room. The person doesn’t believe they have a choice in how they respond to their anger, they only blame others for their feelings, so there are limited options whenever anger arises. They say to themselves, “When I’m angry, I act like this! And that’s that!”

When you remove any choice or responsibility for your mood and feelings (and how you act on them), you automatically limit your power. You end up becoming a slave to your emotions, rather than a master of them. That’s why these maladaptive beliefs can lead to serious emotional dysfunction and disorder over time, especially if we don’t learn the proper tools and skills for managing our emotions more effectively.

Now let’s learn more about specific destructive beliefs about emotions and how they can hurt our mental health and well-being. Do you believe any of them (or used to in the past)?

5 Destructive and Maladaptive Beliefs About Emotions

People hold many misconceptions about their emotions, but these are the most popular myths:

Emotions Are Weakness – One of the most common beliefs about emotions is that they are a weakness that should be avoided. Whether it’s love, sadness, or fear, we are told to keep our emotions to ourselves, and any expression of them makes us imperfect and vulnerable. This is a myth especially common among men who strive to be as stoic as possible. Instead of listening to emotions and seeing them as a source of strength and knowledge, we bottle them up and are told to just “think with your head” and “be rational.” While emotions can be misleading and we should question our feelings instead of following them blindly or impulsively, the truth is emotions can contain a lot of power and wisdom when we can listen and respond to them in the right way.

Emotions Should Always Be Positive – Another popular myth about emotions is that we should always “feel good” and never “feel bad.” However, even the most emotionally intelligent person is going to experience their fair share of positive and negative emotions, because it’s an inseparable part of human existence. Negative emotions are not only inevitable, they provide a necessary function that helps us navigate our world and live better lives. All emotions – including sadness, fear, anger, anxiety, and grief – serve a purpose and guide us. Without the experience of pain we would put ourselves in danger, such as keeping our hands in a fire until it is burnt. In the same way, negative emotions are uncomfortable but necessary signals we need to survive.

Emotions Are Fixed and Permanent – Emotions come and go naturally, but in the moment they can feel solid and permanent. If you watch your emotions closely, you’ll notice they are always changing in various dimensions (time, intensity, frequency, shape), and if you wait long enough one emotion usually takes the place of another. This is the lesson of impermanence – it’s best encapsulated by the mantra this too shall pass, and it describes how every experience (sensations, thoughts, feelings, memories, imaginations) will eventually dissipate over time. Once you learn this, you realize that you don’t always have to act on every emotion to move past it, sometimes you can just sit and wait. There’s a mindful gap between every “feeling” and “action,” and we can experience an emotion fully without needing to directly respond to it.

Emotions Are Uncontrollable – In the heat of the moment, emotions can seem uncontrollable. Once an emotion becomes too intense, it can often hijack our brains and cause us to act in ways we later regret. One key aspect of self-regulation is creating a plan for negative emotions before they happen. First identify one emotion you’re stuck in a negative pattern with. Then when you are in a calm and peaceful state of mind, write and brainstorm new ways to respond to that negative emotion in that situation. Put it in the form of an “if, then” statement: “If I feel angry, then I will take ten deep breaths” or “If I feel sad, then I will write for 10 minutes in my journal.” You can change your natural response to intense negative emotions, but like all habits it takes time, practice, and patience.

Emotions Are Irrational – The last common error people make is believing that emotions are the opposite of thinking and that the two are completely separate. We falsely believe we need to choose between “thinking” and “emotions” in a given situation when often they are interconnected and work in tandem. Beliefs ↔ emotions is a two-way street. Thoughts can influence our emotions (such as an idea in your head that makes you feel good/bad), and emotions can influence our thoughts (such as a bad mood making you more pessimistic or cynical). Emotions are just another way of processing information from our environment. In fact our intuition and gut feelings are often described as super fast pattern recognition that happens below the surface of consciousness. In some situations, gut feelings can be a more intelligent guide for making decisions than our conscious logic and reasoning.

What’s your perspective on your emotions? How have your beliefs about emotions changed over time?

Personally, I once viewed emotions as mere background noise, something to be ignored or suppressed in pursuit of pure rationality and self-control. My journey into psychology and self-improvement changed my perspective. I began to discover that “emotions are powerful,” “emotions are a resource,” and “emotions are worth paying attention to.”

This paradigm shift was foundational in shaping my approach to life and one of my core motivations for starting this website.

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Steven Handel

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April 1, 2024
What’s Seasonal Affective Disorder? (Defeating SAD!) | Nerd Fitness

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Winter is approaching and with it comes SAD.

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:

What is Seasonal Affective Disorder?

As Coach Jim mentions in the video above, Seasonal Affective Disorder (SAD) is a mood disorder that, spoiler alert, has a seasonal pattern.

(Plus, it’s a really clever acronym.)

It’s also known as:

Winter depression

Winter blues

Seasonal depression.

In a nutshell, SAD makes people with ‘normal’ mental health experience depressive symptoms at a specific time each year – most often winter.

SAD can be a cruel, powerful, and damaging arctic foe.

But armed with the right weapons, we can ward off the winter monster, or even keep it in full hibernation.

How Do I Know if I have SAD?

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.

What is the best treatment for Seasonal Affective Disorder? (Slaying the SAD Beast)

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.

#4) MEDITATE

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.

(You can read the Nerd Fitness Guide to Mental Health for more info.)

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.

Moving forward with SAD (This too shall pass)

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.

Participate in an exercise program or engage in another form of regular physical activity.

Get outside when you can.

Make healthy choices for meals and snacks when possible.

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?

If you want to continue your journey with Nerd Fitness, we have three great ways for you to do so:

#1) Our Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the button below for more details:

#2) If you want an exact roadmap for getting fit, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Plus, we have Missions specifically designed to help you stay active, no matter what the weather is like outside.

Try your free trial right here:

#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!

Get your Nerd Fitness Starter Kit

The 15 mistakes you don’t want to make.

Full guide to the most effective diet and why it works.

Complete and track your first workout today, no gym required.

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:

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Photo source: lilu330 © 123RF.com

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Dan Schmidt

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November 2, 2022

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