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Winter blues, also known as SAD (Seasonal Affective Disorder), affects many people in cooler climates. Naturally, we feel less happy, and are more prone to depression during the winter months due to lack of sunlight and the ability to be outside. Seasonal depression makes it harder to function in life, and if you're a mom with energetic little kids, the dip in energy and excitement levels can really take a toll on you!
My SAD got so bad this year I had to go all out with every natural remedy I have known and learned about. Dealing with my seasonal depression is not as hard when I combine the use of all of these techniques. These remedies will not cure your depression, but they can ease some of the symptoms noticeably. I wanted to share what I have discovered here, hoping I can help others that are battling extra hard during these months!
Note: I am not a professional and you should talk with your doctor, therapist, or psychiatrist before trying any of the things recommended in this article. My knowledge is based on experience and my own personal research but it is recommended you reach out to professionals to help you determine which supplements and remedies are best for you.
1) Get your sweat on!
Winter is such a good time to sign up for a new class or get a gym membership if you don’t have one. Signing up for something you've never done is exciting and can also give you a sense of community in which you can make friends. If you need extra motivation, classes are a good way to go because an instructor can encourage you to step out of your comfort zone and go beyond the boundaries you might have given yourself.
Exercise is a natural and powerful form of anti-depressant. Sweating releases endorphins and supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression. I go for a run or get out and do something active every chance I get during the winter months because I know it’s my strongest depression-fighting tool.
The hardest part is setting the time to actually GO and do it, and coming from someone who is a pro at making excuses, trust me I get that! It might help to tell your partner that you need a little extra motivation. Sometimes, just having someone remind you of how good it will make you feel is all you need! Otherwise, just getting in the mindset of prioritizing it like you would prioritize a doctor's appointment. Mark it on your calendar even!
Need Suggestions? Here are some fun things to try;
ZUMBA- It’s basically a dance party! and even if you don’t have great rhythm (this gal, right here) everyone is having way too much fun to care.
Boxing/Boxygen- Many boxing gyms have classes in which you learn how to hit the bag while also training off the bag. It's a great work out that is guaranteed to make you sweat and release some pent up stress and anger you may have kept inside that week. You can even bring your kids (if they are a bit older) to some of these classes!
Swimming- Swimming is an amazing form of exercise and being in the water can really help you reconnect with your body and mind. Many gyms have pools so all you would need is a membership. Ask about times in which the pool is reserved just for adults doing laps (if you need the time away from children, including your own!) Treat yourself to a nice new swimsuit you feel good in and a pair of goggles and you will be good to go!
Rock Climbing- Calling all of you who DO NOT have a fear of heights. If you are kind of a daredevil and like to test your body in unique ways, try this out! most areas around the country have rock climbing gyms and a lot of them have basic gym equipment as well as a children’s area for when you want to bring your little ones.
Spinning- If you like a real challenge, sign up for a spinning class! Warning, your muscles will ache the first few times, but after a few classes, you might become addicted to it! Check your local gyms for classes.
2) Get the Right Vitamins
This one I knew nothing about until recently. It turns out vitamins help your cells function better and therefore strongly affect the way your body feels. Here is a list of vitamins that can improve your mood, along with other great benefits.
Vitamin B (3, 9, 6 and 12 in particular)- Vitamin B is well known for helping your energy levels and metabolism but did you know it can also improve your symptoms of depression? Some foods that contain Vitamin B are Meat, Fish, Mushrooms, Avocado, Cheese, Milk, Legumes, Grains, and Nuts.
Vitamin D- The "Sunshine Vitamin" that we are deprived of during the winter months. People with depression tend to have low levels of vitamin D and therefore a supplement can really help! Besides sunlight, foods such as cod liver oil, milk, sardines, and eggs have vitamin D.
Vitamin C- This one surprised me, I thought vitamin C was just for your immunity. Turns out it has also been linked to fighting depression! Recent studies have shown that it improves mood and lowers anxiety levels. You can get this vitamin from eating foods like oranges, tomatoes, and red peppers.
SAMe- SAMe has been available as a dietary supplement in the US since 1999, but it has been used as a prescription drug in Italy since 1979, in Spain since 1985, and in Germany since 1989. Our body naturally makes this compound, but studies have shown that it fights depression and anxiety in people who use it in pill form.
5-hydroxytryptophan (5-HTP)- This nutritional supplement can help increase the brain’s production of serotonin, alleviating general symptoms of depression. It can be found naturally in foods such as Turkey, Chicken, Milk, Seaweed, Sunflower Seeds, Pumpkin and Potatoes.
Light Therapy Lamp
Me with my beloved Therapy Lamp. I even have stickers of cute animals on mine <3
These lamps are tricking your body into thinking it's getting sunlight, and guess what? It works! I was skeptical until I got one. It's perfect because it gives you the natural benefits of sunlight (minus the harmful UV rays.)
These Lamps are really great and I highly recommend them. I have had mine for over 10 years. I use it every winter, every time I am in front of my computer or working at my desk. Mine is actually a bit out of style...they make them much fancier these days! Check out this one on Amazon.
Light Therapy Lamp. $39.99. Amazon
Essential Oils
Last but not least, essential oils. You have probably heard of them, and maybe you have tried them just for fun...but did you know there are scents that can help you feel better? Essential oils can be found in most drug stores and convenient stores (how convenient indeed!) and if you ever see a place that allows you to sample some scents, I highly recommend testing a few out before you decide which ones you want to purchase.
Different scents affect people differently, making the use of essential oils slightly more personal. Here is a list of MY personal favorites that I use for treating depression and anxiety.
Lavender- My all-time favorite scent, I dab this on my wrists daily for treating my depression.
Chamomile- Calming and great for depression and anxiety.
Bergamot-Less well-known oil that helps with depression.
Ylang Ylang- Floral and very uplifting scent! Highly recommend.
Jasmine- I have always loved jasmine and always will. It is a peace bringing scent.
Eucalyptus-Some find this scent intense, but I really love it! I use this one in my oil diffuser often.
If you are new to essential oils like I once was, you can get a kit with little samples of many scents for a decent price. Here is one I found on Amazon which is similar to the one I originally purchased when I was an essential oils rookie:
Thanks! Depression is hard and it helps to hear this