I never noticed if I felt differently throughout the seasons until we moved to Portland, OR. It was our second or third winter here when I began to recognize some patterns. My mental and physical health seemed to decline starting in mid to late November and lasted until at least the beginning of March. I would feel tired ALL THE TIME. I diagnosed myself with chronic fatigue. It was challenging to get out of bed and I wanted to nap all day. I craved carbohydrates and am guessing my body wanted the sugar to give me a boost of energy. I am usually an outgoing and extroverted person and I love social time with family and friends, but this time of year I would just want to hibernate. Staying in seemed so much easier and I didn’t have the energy to leave the house anyway, especially in the evenings.

It was only this year that I discovered with the help of my doctor that I likely have a mild to moderate case of SAD or seasonal affective disorder. It is very common and affects more people than you might think. You may even have the symptoms too and not even know that what you are feeling has a name. SAD is a type of depression that comes about with changes in the seasons. It generally begins in the fall and can last through the winter months. There are many symptoms and they can include: feeling depressed, wanting to hibernate, low energy, problems sleeping, changes in appetite and weight, carbohydrate cravings, feeling sluggish, increased anxiety. If you suspect you have it, I encourage you to work with your mental health practitioner or doctor.

That being said, I wanted to share some of the tips and tricks that have helped me to feel better during the time when SAD is the worst for me. I often start these practices in the early fall to try to get ahead of the symptoms that I start to feel as the days get shorter and the weather not as nice.

I allow myself to sleep in or at least wake up later. This often means I forgo my usual morning workout until later today, allowing myself for a slower morning and less risk of not getting up when I absolutely need to. In the winter months, the sun is not coming up until well after I get up during the week so the closer I can get up to sunrise, the better.
I get outside on a walk as soon as possible upon waking. I am for a walk within 30-60 minutes of getting out of bed. My goal is to get the daylight (even on the days when there is no sun, which is often in the Pacific Northwest!) into my eyeballs. This is fairly easy for me since I am usually out to walk my dog or walk my daughter to school, but even on the days when my day is not so structured, I try to make this happen. This makes a huge difference in how I feel.
I aim to eat foods that are rich in Vitamin D and high in tryptophan which can support serotonin production (the neurotransmitter our bodies tend to be deficient in during this time of year). I eat lots of fatty fish like salmon and sardines along with eggs, spinach, nuts and seeds, and fruits like pineapple.
I also make sure to eat fermented foods and take probiotics, consume plenty of bone broth and/or collagen and fiber to nourish my gut. It is estimated that 90% of the body’s serotonin is made in the digestive track.
I try for moderate to vigorous exercise 3-4 days a week (HIIT, strength training, jogging), plus movement like walking every day and some yoga mixed in. Most of the year I do this in the morning, but I move my exercise to later in the day during the winter months because I find that my energy levels are better and I am more motivated.
I get outside every single day. I take my morning walk and try to get another activity in mid-day too, especially if the sun is out!
I practice hydrotherapy. It is tough to start this habit but I worked up to finishing my shower on the cold setting for about three minutes. There is some decent evidence that cold hydrotherapy can benefit people with both anxiety and depression and anecdotally I find that it energizes me and makes me feel good!
I supplement with Vitamin C, a B complex vitamin (for Folate, B6 and B12) along with zinc and magnesium. These vitamins are co-factors for neurotransmitter production. If we work together I can help you determine what supplements might work best for you.
I budget funds for a winter vacation or two (even something short!) somewhere warm and sunny like Southern California, Mexico or Hawaii. I know this isn’t accessible for everyone, but even driving to the mountains to be in the snow (if you live somewhere rainy like the PNW) or heading to the desert where at least you will see some sun can be helpful as well.
I give myself grace this time of year. Since I naturally want to slow down, I allow it to happen. I rest more, take more time for self-care and don’t beat myself up when I can’t seem to do it all. I remind myself that I can resume my regularly scheduled life when I feel up to it.

I hope you find these tips helpful. Let me know if you try them out and how they work for you!

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