When the air begins to chill, my thoughts seem to follow. Seasonal depression returns almost on schedule, and even though I know it’s a chemical response to dwindling light, I still end up turning the frustration inward, mistaking a seasonal shift for a personal shortcoming.
1. Sunlight
Real or artifical
Get up and get some sun — Whether that be from the actual sun or rays from a
Get up and get some sun – whether that’s from the actual sun or the rays from a SAD lamp. I just ordered one for the London winter because the sun seldomly makes an appearance.
2. Hydrate
common sense
3. Supplement
honestly when I’m not feeling my best the last thing I want to do is make a healthy meal so supplementing is very important during this season.
VITAMIN D
If you’re going to take anything, let it be this! Activates serotonin, which helps regulate your mood.
fish oil
Omega-3s support brain function & have antidepressant effects.
MAGNESIUM
calms the nervous system by promoting GABA, which reduces anxiety/depression
4. eat
Greens: Potassium, Omega 3, Vitamin B*, Magnesium*
Fatty fish (salmon/tuna): Omega 3
Chocolate: Serotonin*
Nuts: Omega 3, Magnesium
Citrus & Berries: Vitamin D*
5. rest = medicine
The whole point of fall/winter is to slow down; to go against that is to go against your body and the world’s natural rhythm. So get cozy and quiet.
6. phone a friend
I believe we’ve lost touch with the benefits of community — of genuinely leaning on one another.
But confiding in someone breaks those false beliefs. It fosters kinship, softens the edges of isolation, and reminds you that you don’t have to carry everything on your own.
We’ve been conditioned to believe there is valor in the solo struggle:
in self-containment,
self-soothing,
self everything.
But confiding in someone breaks those false beliefs. It fosters kinship, softens the edges of isolation, and reminds you that you don’t have to carry everything on your own.
7. slow movement
Trust me I know this is the last you want to do….but movement does WONDERS for seratonin creation
Know that just like the seasons change
This too will pass
you will bloom again!
Mini Glossary
Neurotransmitter – the brain’s chemical messengers that influenence mood and energy.
GABA – a calming neurotransmitter that helps quiet anxious thoughts.
SAD (Seasonal Affective Disorder) – a seasonal dip in mood triggered by changes in light.
Seratonin– the “feel good” chemical that helps stabilize mood.
Neurotransmitter – the brain’s chemical messengers that influenence mood and energy.
Vitamin B – a group of vitamins that support energy, mood, and nervous system balance
Vitamin D – the sunshine vitamin; helps regulatr serotonin and boost emotional well-being
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