As I sit here today, the weather forecast is predicting 8 inches of cold, blowing, snow. The ski resorts are certainly happy, and yet many of us are just facing a gloomy, cold, two-day storm. Did you know that up to 10% of households struggle clinically, and countless others struggle privately, with Seasonal Affective Disorder, otherwise known as SAD, or the winter blues. As winter wraps its icy fingers around the world, many of us find ourselves wrestling with subtle but persistent feelings of; sadness, emptiness, anxiety, boredom, loneliness, lack of ambition, etc. But fear not, there are lots of holistic approaches to bring back the happiness you feel through the other times of the year! Let’s explore a list of natural options to help get you out of your winter funk and back to your best self again!
Enjoy Sunlight, it’s Good for the Soul!
Light therapy, also known as phototherapy, is a non-invasive and natural approach to alleviating symptoms associated with Seasonal Affective Disorder (SAD) and other mood-related conditions.
It involves exposure to a bright light that simulates natural sunlight, typically with a light box. The light emitted during therapy mimics the intensity and spectrum of sunlight, which can influence the body's circadian rhythms and regulate the production of serotonin, a neurotransmitter associated with mood.
To best take advantage of light therapy, aim for sessions in the morning, within the first hour of waking, as this helps reset your internal clock. Position the light box so that the light reaches your eyes indirectly, creating a comfortable and effective experience. Consistency is key, so integrate light therapy into your daily routine during the fall and winter months to enhance mood, energy levels, and overall well-being.
Try the Happy Light on Amazon to get started with your Light Box experience!
Additionally, if the sky is clear and sunny, you can take advantage of natural sunlight by going outdoors! The morning is the perfect time of day to take your dog for a walk, or simply enjoy the clean fresh air! Try just 15-20 minutes a day watch your winter blues begin to dissipate.
Eat Mood-Boosting Foods for Mental Wellness
Mood-boosting foods play a vital role in nurturing both our physical and mental well-being. These nutritional powerhouses are rich in substances that influence the production of neurotransmitters like serotonin and dopamine, directly impacting our mood and emotional state.
Foods high in omega-3 fatty acids, such as fatty fish, walnuts, and flaxseeds, have been associated with a lower risk of depression and can contribute to an uplifted mood.
Dark leafy greens, berries, and fruits provide a wealth of antioxidants that combat oxidative stress and inflammation, contributing to a positive mental outlook. Whole grains, rich in complex carbohydrates, aid in the production of serotonin, fostering feelings of calm and happiness. Additionally, incorporating sources of protein, like lean meats, eggs, and legumes, supports the synthesis of neurotransmitters, promoting stable moods.
By consciously incorporating these mood-boosting foods into our diets, we not only nourish our bodies but also cultivate a positive and resilient state of mind.
Utilize a Gratitude Journal Daily
The act of acknowledging and appreciating the positive aspects of life triggers the release of neurotransmitters like dopamine and serotonin, contributing to feelings of happiness and contentment. As we put pen to paper, we embark on a journey of self-discovery, unveiling the beauty in the ordinary and reprogramming our minds to focus on what brings us joy.
Creating a Gratitude Journal can be simple. Start with a small notebook and write down 3-5 things you are grateful for every day. Don’t make it difficult! These can be one word items, short sentences, for those that are gifted with a pen, paragraphs.
You’ll find over time that by practicing gratitude each day, you will automatically feel more joy, happiness, and peace in your life. I find personally that after a couple of weeks utilizing my journal consistently, I automatically look for the good or the blessing in every situation rather than the obstacle.
Getting Active Can Change Your Outlook
Engaging in regular physical exercise stands as a powerful ally in the battle against Seasonal Affective Disorder (SAD). Exercise serves as a natural antidote, releasing endorphins—our body's feel-good neurotransmitters. Whether it's a brisk winter walk, a session of indoor yoga, or a heart-pumping workout routine, physical activity helps alleviate symptoms of SAD by boosting energy levels, improving sleep quality, and promoting overall well-being. Beyond the physiological benefits, the sense of accomplishment and enhanced self-esteem derived from regular exercise can be particularly uplifting for individuals navigating the challenges of SAD. The act of moving one's body becomes not only a physical remedy but also a mental and emotional salve, contributing significantly to a brighter and more resilient outlook.
Make Your House (or Space) a Home
Transform your living space into a haven of warmth and positivity. From soft blankets to uplifting decor, explore your space and think about things that make you feel happy, safe, creative, and energetic. How can you insert things in your space to evoke those feelings? If you are lacking creativity or you are unsure what brings feelings of joy when it comes to your surroundings…check out Pinterest and start pinning things that speak to your soul! You will quickly find that there are very specific things that can be added to your space to help you rid yourself of the winter blues.
Supplementation Can Make All the Difference
Supplements may be considered as part of a comprehensive approach to managing Seasonal Affective Disorder (SAD). I’d recommend visiting a Functional Medicine Doctor and having a full blood / hormone panel done. This is going to give you a better idea where your baseline is and what areas really do need supplementation. Here are some supplements that have been studied for their potential in helping alleviate symptoms of SAD:
1. Vitamin D:
Adequate levels of vitamin D are associated with better mood and cognitive function. Since sunlight exposure, a primary source of vitamin D, is limited during the winter months, supplements can be beneficial.
2. Omega-3 Fatty Acids:
Found in fish oil and certain plant sources, omega-3 fatty acids have been linked to improved mood and mental well-being. Consider incorporating fish oil supplements or increasing your intake of omega-3-rich foods.
3. Sleep Support:
Melatonin is a hormone that regulates sleep-wake cycles. As disruptions in circadian rhythms can contribute to SAD symptoms, supplements that help your body make its own melatonin, like Amare Global’s Sleep+ for adults or Calm for Kids, can help your body build back its ability to create the accurate amount of its own melatonin.
4. B-Vitamins:
B-vitamins, including B6, B12, and folate, play a role in mood regulation. While more research is needed, some studies suggest that B-vitamin supplements may have a positive impact on mood. Again, check your baseline blood panel to get an accurate picture of how much you need. You may also want to consider a methylated version of folate to better help your body process the B Vitamins.
5. St. John's Wort:
St. John's Wort is an herbal supplement that has been studied for its potential in treating feelings of sadness. However, it can interact with other medications, and its use should be discussed with a healthcare provider.
If you struggle like we do in our household with the winter blues - especially after months of reduced sunlight, I sincerely hope that some of these suggestions can help you bounce back to your happy and healthy self! They've definitely made a difference for us!
Let’s kick the winter blues to the curb together!
B.Happy! B.Healthy! B.WELL!
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