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
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.
Typically seasonal affective disorder is associated with the darker evenings and cooler temperatures of the winter; but summer can bring about the same symptoms of depression for some people.
Extreme heat “impacts very basic comfort levels,” especially once temperatures exceed 80 degrees, says Smriti Joshi, licensed clinical psychologist and chief psychologist at Wysa, a mental health app.
It doesn’t help that we’re seeing higher temperatures than normal due to climate change, she adds. “There’s a lot of feeling of helplessness and loss of control because [of] weather changes and climate change that’s been happening globally that can trigger a lot of anxiety,” Joshi tells CNBC Make It.
Here are some symptoms of summertime (SAD)ness that you should be aware of, she says.
“Heat can lead to heat stroke and dehydration which can also have an impact on mental health,” says Joshi. “That can also lead to a lot of stress and anxiety.”
When the weather rises in the summer, “more instances of road rage happen,” she adds. Collectively, people resort to unhealthy coping mechanisms like substance use, drinking more alcohol and either over-eating unhealthy foods, including ice cream, or not eating enough, says Joshi.
Certain groups that are more at-risk of heat stroke in extreme heat, like pregnant people and older individuals, are also more likely to stay inside on really hot days, and this can cause them to feel lonelier, she notes.
These are a few recommendations from Joshi for fighting off the symptoms of SAD that can affect you during the summer:
Stay hydrated
Avoid excessive exposure to heat if you can
Take small breaks if you work outdoors
Use fans or A.C. to cool off
Connect with loved ones virtually
Avoid consuming alarming climate news too often, especially misinformation
Engage in emotionally-relaxing hobbies that aren’t physically draining
Take pauses inside your home. Over exertion even in your air-conditioned home can make you feel hotter.
Eat nutritious meals
Get in touch with a mental health professional if you notice concerning changes in your mental health
“At this point in time, there can be an increase in both physical health and mental health incidences,” says Joshi. “The simple things which people often forget can be really helpful.”
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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?
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!
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The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
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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:
