Sub-Total: $0.00
Light in the Darkness
It’s that time of year again, when the days feel shorter and sunlight is fleeting. That’s when seasonal affective disorder (aptly shortened to SAD) and the basic winter blues can rear its ugly head, especially for those living in northern climates.
SAD is a type of depression that typically occurs during the fall and winter, from around November until March. According to the Mayo Clinic, you might be experiencing SAD if you notice:
• Persistent low mood or sadness
• Loss of interest in activities you usually enjoy
• Fatigue or low energy despite adequate sleep
• Changes in sleep patterns (sleeping more or having trouble sleeping)
• Changes in appetite, often with cravings for carbohydrates, and weight gain
• Difficulty concentrating
• Feelings of worthlessness
• Withdrawal from social activities
If you experience any of these symptoms around the same time each year, and they usually improve when the seasons change, you could very well be suffering from SAD. Of course, it’s important to always consult a healthcare professional for an accurate diagnosis so they can determine the right treatment for you.
The following five approaches, in conjunction with you doctor’s guidance, may hold promise in lessening the effects of SAD.
1 Somatic Therapy
Somatic therapy is a holistic approach that aims to help you become aware of what your body is telling you when it’s stressed or triggered, often through common symptoms such as muscle tension, stomach aches, headaches, shallow breathing, throat tightness, or numbness. Somatic therapy also trains you how to calm yourself and combat stress, relieve tension, and release trauma. Though it doesn’t yet have much scientific backing, many people report positive outcomes following treatment.
Here are a few somatic techniques you can incorporate into your daily routine:
The 5-4-3-2-1 technique. This can help people reconnect with their environment. You identify five (5) things you can see, four (4) things you can touch, three (3) things you can hear, two (2) things you can smell, and one (1) thing you can taste, to bring you back to the present moment.
Grounding through your feet. While sitting or standing, place your feet flat on the floor and focus on the sensation of your feet connecting with the ground, or walk barefoot while paying attention to the sensation of the ground beneath your feet.
Shaking it out. Gently shake your hands, arms, and legs to release physical tension and expend excess energy.
Progressive muscle relaxation. Tense a muscle group, like your feet or hands, without causing pain. Hold for five to 10 seconds, then release. Take note of the feeling of relaxation and how it differs from tension.
Somatic yoga. This type of yoga places a heightened focus on your internal bodily sensations during each pose rather than on athleticism or muscle strengthening.
Diaphragmatic breathing. Focus on deep, slow breaths that expand your abdomen, which can activate the body’s relaxation response.
Using your breath as an anchor. Ground yourself as you breathe, and notice the physical sensation of each inhale and exhale.
Giving yourself a butterfly hug. Cross your arms over your chest and gently tap your hands back and forth on your shoulders to calm your nervous system and self-soothe.
Practicing “healing hands.” Place a hand on an area of your body that feels tense or uncomfortable, or place one or both hands on your heart. Breathe deeply, allowing yourself to process the sensation.
2 Important Micronutrients
Vitamins and minerals are essential nutrients that support various bodily functions. Vitamins assist in energy production, immune function, blood clotting, and other processes, while minerals play a role in building strong bones, transmitting nerve impulses, maintaining a normal heartbeat, and creating and sustaining muscle. Together, they help maintain overall health, support growth, and prevent nutritional deficiencies—and a healthy body can help support a happy mind!
The key vitamins and minerals listed below are especially important to focus on during the winter season. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help you reach your recommended dietary allowance of these micronutrients, naturally.
B vitamins (B1, B2, B3, B5, B6, B7, B9, and B12). Water-soluble vitamins that are essential for brain function, neurotransmitter production, energy metabolism, and more.
Vitamin D. Impacts mood regulation and may reduce the risk of depression.
Omega-3 fatty acids. Crucial for brain health, supporting cognitive function and emotional well-being.
Magnesium. Helps regulate neurotransmitters and may reduce symptoms of anxiety and depression.
Zinc. Supports brain signaling and has been linked to mood regulation.
Iron. Necessary for oxygen transport to the brain, with some research suggesting a link between a deficiency and cognitive issues.
Selenium. Acts as an antioxidant, supporting overall brain health as well as immune function.
Vitamin C. Protects the brain from oxidative stress and supports neurotransmitter synthesis.
3 Self-Care for Comfort
Choose comforting hobbies and extracurricular activities, like reading in a quiet space or listening to meditative music, to reset and regulate emotions. Also ensure that you get seven to eight hours of restorative sleep each night. It’s not selfish—it’s necessary!
I also like to drink bone broth “tea” for its rich nutrient profile and benefits such as immunity support, joint health, gut health, skin health, hydration, and satiety. There’s a reason it’s been a staple in many cultures for centuries!
4 Sound Immersion
Many people swear by “sound baths” for their purported mental, emotional, and physical well-being benefits. People who follow this meditative practice say they experience:
Reduced stress. Soothing sounds can help relax the mind and body, leading to reduced stress and anxiety.
Improved sleep. Calming audio frequencies are claimed to promote deeper, more restful sleep.
Enhanced mind-body connection. The immersive experience aids in mindfulness and deep meditation.
Better emotional balance. Practitioners claim sound vibrations can help release emotional blockages, fostering a sense of peace.
Physical relaxation. Some people report reduced muscle tension and pain relief.
Improved focus. The clarity and tranquility some participants achieve may aid in enhanced mental focus and creativity.
Energy alignment. It’s believed by some that sound frequencies help balance the body’s energy centers (chakras).
5 Light Therapy
For those who experience SAD, light therapy boxes (sometimes called SAD lamps) offer several benefits. These products mimic outdoor light and can affect your brain’s chemistry and improve your mood with repeated exposure. For best results, consult a healthcare provider to ensure they are suitable for your needs and to determine proper usage. Their main benefits include:
A boost to your mood. Exposure to bright light can help regulate mood-related chemicals in the brain, reducing symptoms of depression.
Increased energy. Light therapy helps combat fatigue and low energy levels linked to SAD.
Better sleep patterns. These boxes support a healthy circadian rhythm, improving sleep quality and reducing insomnia.
A noninvasive approach. They offer a drug-free treatment with minimal side effects, when used correctly. Plus, there’s no harmful UV rays!
Quick results. Some people notice improvements within a few days to weeks of consistent use.