Preparing for S.A.D

Written by Halsey Redman

   This time of year, each year, the clocks roll back and days get darker. With shorter days and colder air, our moods can begin to shift. Depression and loneliness set in — making us feel as dark as the sky at 5:30pm. Don’t fret! There is hope for a better Fall and Winter! We just have to do our part and prepare.

Start Early

• Vitamins 

• In New England and areas of similar climate, it is super important to get enough vitamin D in the wintertime. You can try your best to get it naturally from the sun (remember sunscreen), or from food, but taking a supplement is also an option! We recommend consulting with your primary care physician — but make sure to do it sooner versus later. It can take a few weeks of taking a daily vitamin D supplement for those levels to rise in your body. Consistency is key! 

• Red Light Therapy

• There are so many studies from recent years that show the benefits of red light therapy. It can be beneficial for mood regulation by stimulating the brain's production of serotonin. It also can help to regulate your circadian rhythm, leading to a more restful sleep. Getting enough sleep is one of the best ways to fight depression and anxiety. I have been using red light therapy twice a week for two months now — I am not immune to the placebo effect, but I do feel a lot better! Red light therapy and exercise have changed the game for my mental health — I’m excited to see how this carries on into the wintertime!

• Move Your Body

• Speaking of exercise… Moving your body during the colder months is essential! It releases endorphins, which are natural mood boosters, improves your sleep, reduces stress and anxiety, helps to regulate vitamin D, and so much more. Trust me, I wish that exercise didn’t work as well as it does. Every time I’m in a bad mood and I decide to peel myself off the couch to go to the gym or even a walk, I immediately notice my attitude shift. Maintaining a routine is so good for your mind and body — and you don’t have to go crazy! You can dance in your bedroom for 15–20 mins and completely shift your mood!

• Make Plans Ahead of Time

• A big part of S.A.D for me is how lonely I feel. I can’t get myself to make plans in the same way I do during Spring and Summer. My solution to this problem was to create standing plans — weekly or biweekly — with my friends. My home is open to whichever friends would like to show up, every Thursday evening. There are no expectations — come sweaty from a workout class, in your pjs, done up from a date night — just show up as you are for some company! I have snacks on standby. 

During the Dark Months

• Lean Into Coziness 

• Wintertime isn’t dark and sad if you light enough candles! Pretend your home is a jazz club. Turn off the overhead lighting, light candles, throw on a record or an ambient Youtube playlist, and pour yourself some bourbon (or a hot cocoa)! Coziness can change the way you feel about staying in on a cold night. It can be a luxury if you reframe your outlook.

• Play in the Cold

• The outdoors is not off limits! If you bundle up in the appropriate gear, playing in the snow can be quite fun. Go sledding, walking, skiing, or whatever inspires you!

• Volunteer or Join a Group

• Volunteering can be a valuable way to spend your time during the colder months. Not only does it benefit your local community, but it connects you to other human beings during the loneliest time of year. Call an animal shelter, work at a soup kitchen, hang out at a senior center, or even your local library! There are also free groups to join. Learn to knit alongside your neighbors, join a bookclub, try out yoga!

• Pick up a Book

• Reading is my favorite way to pass the time all year, but I find it especially wonderful during the winter. When I’m in need of an escape- I rent an audiobook from my library app (if you don’t have a library card… you’re seriously missing out). If reading isn’t your thing- try out a podcast that piques your interest.

Conclusion 

We know it’s hard to gather the motivation to take care of yourself when the world outside feels grim. Begin now- while the summer sun is still energizing your body. We hope this will be the best fall/winter yet!