The Winter Blues Series: 5 Strategies to Try

"The shorter days and colder weather of winter can make anyone feel down, especially if you live a long way from the equator. The reduced light, warmth, and color of winter can leave you feeling melancholy, irritable, or tired. But if these feelings recur each year, make it tough to function during the winter months, and then subside in spring or early summer, you may be suffering from seasonal affective disorder (SAD). Seasonal depression can affect your health, your relationships, and your everyday activities. But no matter how hopeless you feel, there are things you can do to keep your mood and life stable throughout the year. "  ~HelpGuide.com

Take Vitamin D3

If you are African-American like me, or another woman of color, you are likely to have difficulty getting enough vitamin D. But that does not mean you should just take a ton of it. I had my levels tested once and had a higher number than was recommended. 

So I really want to tell anyone reading to check with a healthcare person you trust if you decide to try taking vitamin D3.

But the right amount *can* help if you are suffering as a result of not getting enough sunlight. And the shorter days and less sunshine available are likely to be the biggest causes of seasonal affective disorder or winter blues, so getting as much sun, being outdoors every day when possible, and/or supplementing with vitamin D3 can be powerful tools in ameliorating the symptoms.
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Exercise 3 or More Times a Week

"Regular exercise is a powerful way to fight seasonal depression, especially if you're able to exercise outside in natural daylight. Regular exercise can boost serotonin, endorphins, and other feel-good brain chemicals." ~ HelpGuide.com 

What's recommended is exercising several times a week for 30-60 minutes at a time. But do what you can. Even 15 minutes is better than none.       

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Morning Light: Dawn Simulators

One of the symptoms people often experience as a result of winter blues, seasonal depression or seasonal affective disorder, is difficulty getting up in the morning.

A dawn simulator creates dawn by gradually brightening a light bulb until it is at complete full spectrum brightness. This can be used as a silent alarm because it helps to "wake people up with the sun." 

I used one myself many years ago when I worked as a substance abuse therapist and had to get up early each morning. It worked so well!!

Not only did I wake up easily, but I felt energetic enough to get ready quickly and easily when usually every task seemed to take forever. I was usually sluggish & lethargic, but using the dawn simulator got rid of that for me.

And it never mattered what time I got up, because often, the sun itself was up already. But I did use a floor lamp right next to where my head was, so that may have helped.

Using a Light Box

I used a light box a couple of decades ago but it didn't feel like it helped very much. I'd get up at 5:30 a.m. and sit there for half an hour in front of it, and feel much the same when I got up at 6 to get ready for work. 

But I think that might mean I needed more time. These days, I've read, people may sit with the light box for an hour at a time, and sometimes more than once a day. 

I can imagine that that much more time with the light would make a big difference!

I remember going on a trip to San Diego one February and on the last day I was there, I sat on the beach, on a very big rock, soaking up the sun for 3 hours. At the end of that time, I felt like it was summer. 

If I could do that every day, I doubt I'd experience winter the way I do now, the way so many of us do. Light boxes seem like a good substitute for hours in the sun.
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Get Serotonin from Carbohydrates

"​An excess of anything, even water, is bad. Fortunately, research has also found that only small amounts of carbohydrate have to be eaten to make serotonin. Twenty-five to 30 grams of carbohydrate—the amount in one cup of Cheerios--is sufficient. And if the carbohydrate is a starchy and very low-fat like breakfast cereal, or popcorn, pretzels or rice crackers, natural tranquility comes at a price no one should resist." ~ Judith J. Wurtman, PhD

So carbohydrates will help give back some (hopefully, more than some) of the serotonin SAD sufferers lose in the winter. One of the symptoms is craving carbs.

But rather than adding sweet treats and yummy carbs to what you're already eating, I recommend making a shift in what you're eating to make room for them, swapping out whatever is not likely to help you.

I don't mean pancakes, cake and cookies all day, all the time. I mean oatmeal, potatoes, sweet potatoes, rice, and other whole grains. 

I think that might be the trick, so that adding carbs doesn't lead to weight gain. Plus the exercise. 

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Which of the Strategies Will You Try?
​(Me: All of Them!)

So what do you think?

Would any of these strategies work for you this winter, to prevent or lessen your winter blues symptoms? I have tried them all and found them all to work to some degree.

But every mind, body, spirit, soul is different so it's always a good idea to connect with your healthcare provider before making any big changes. He or she may be able to help you create a personalized plan or may have suggestions not mentioned here.

(If so, please come back and tell us here in a comment. :))

I'm thinking good thoughts for you (and me) this winter.

See you in a couple of days to throw some hygge into the mix!

Love, Jeanine