Fighting SAD: A Self-Care Checklist for the Winter Blues

If you’re looking to incorporate a little more sun into your schedule but the darker hours or frigid temperatures are keeping you cooped up, consider investing in a light box. Good light therapy boxes (also called phototherapy boxes) imitate outdoor light and may help with SAD symptoms. Look for a box specifically made to help treat seasonal depression and not skin disorders, and then place it somewhere where you can use it for 20-30 minutes first thing in the morning.

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Researchers have found that those who suffer from SAD may have lower stores of vitamin D, a.k.a. the “sunshine vitamin” people absorb through the sun’s ultraviolet B rays. While it is possible to get most nutrients from a balanced diet, vitamin D is hard to get from food alone. Fatty fish, beef liver, egg yolks and cheese have it, but in general, doctors recommend either taking a daily supplement or incorporating vitamin-D-fortified foods into your diet.

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According to experts, SAD and alcohol addiction are closely intertwined; people with seasonal depression may drink alcohol to help cope with their symptoms, and drinking can exacerbate symptoms of seasonal depression. If you’re looking for a comforting cup, turn to warming tea instead. Peppermint can help with insomnia and boosts the digestive system, chamomile is known for its calming effects, and green tea is full of antioxidants and theanine, an amino acid that may help you to relax.

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Oh, coffee and tea… where would most of us be without that morning jolt of caffeine to help kickstart our day while making us our most productive (and awake) selves? If you suffer from SAD symptoms, however, caffeine can make them worse by affecting sleep patterns and causing dehydration. Be sure to limit your intake to one or two cups daily, and switch to herbal teas or water after lunch.

Most of us need to increase our daily water intake — a good rule of thumb is to aim to drink half your body weight in ounces of water daily. But sipping on the liquid of life throughout the day is also important in fighting symptoms related to SAD. Research has found that those who increase their water intake may benefit from an improved mood, while those who don’t drink enough are prone to more headaches and exhaustion. Keep a bottle on you and set a timer on your phone if you need a reminder, or chug back a cup before each meal and snack. Hate the taste of H2O? Throw some fresh fruit or herbs in there to get the full spa water experience.

Drinking that aqua and staying hydrated is a thing that can make you live longer.

As Elle Woods schooled us in Legally Blonde, exercise produces endorphins and endorphins make you happy. Obviously it’s a little more complex than that, but working out does help to reduce stress and depression. Research shows that for many people, 30-60 minutes of daily exercise can help to manage SAD symptoms, and those who exercise consistently throughout the winter months have lower rates of recurring depression compared to those who remain physically stagnant.

Getting active can be a challenge — especially if you're not that great at working out.

If you hate the cold it may be hard to motivate yourself to bundle up and hit the great outdoors for a walk or hike, but spending even 30 minutes outdoors daily can help your body to absorb enough vitamin D to improve your overall mood. If you can, try to get out in the late morning or early afternoon when the sun is strongest.

Canabidiol (CBD) oil is derived from cannabis plants but contains none of the “high”-causing THC typically associated with the plant. Some research shows that using CBD oil can aid with anxiety as it works with receptors in the brain to boost serotonin, helping to reduce overall stress and even improve insomnia. Speak with your doctor to figure out a dosage that might work for you.

There’s a reason destination vacations are so popular in the cold winter months — most of us just want to feel the sun on our skin again, even if it’s only during an extended weekend reprieve. If you have the funds to do so, break up the winter and book a sun-soaked vacay for January or early February when the weather tends to be the coldest. Doing so doesn’t just allow you to escape the weather; research shows people who organize their vacations to allow for a little rest and relaxation in the sun feel more rejuvenated upon their return.

The good news is there are cheap destinations for Canadians this winter out there.

There’s a reason spas are so chockful of oils, creams, and other scent-infused tools—certain smells are a mood. While you don’t have to turn your home into a day spa to uplift your current disposition, incorporating certain scents into your routine can help trigger the receptors in your brain that control it. Consider a diffuser or humidifier (which also keeps your skin hydrated with all of that dry indoor winter air), or invest in a scented balm, roller, spray or bath lotion that makes you happy. New to oils? Explore scents like jasmine, sandalwood, ylang-ylang and bergamot, to start.

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Sometimes it helps to get it all out, even if you’re only doing so on paper. Writing down your thoughts at the end of each day or even during moments when you’re feeling particularly depressed or sad can help you to purge those negative thoughts from your brain. Having those feelings on paper to go back and explore later is also a good way to pick up on particular patterns in your life and see what other factors may be triggering your feelings.

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One terrible effect of seasonal depression is your body’s inability to just shut off and go to sleep; people suffering from SAD often report insomnia and a difficulty waking up as common symptoms. Regulate your sleep patterns by sticking to a schedule in which you go to sleep and wake up at the same time each day, regardless if it’s a weekday or weekend.

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There is no Band-Aid solution for feelings of anxiety and depression, but there may be a helpful patch; CBD patches may help those with chronic pain and anxiety. They allow for a controlled, slow-release of CBD through your skin and into your bloodstream, which takes the guesswork out of figuring out a dose. Place one on a clean, dry, venous surface of the skin for up to 24 hours.

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Research shows that those with SAD tend to crave and eat more carbs during the fall and winter months when they’re feeling depressed; their bodies naturally respond to the rush of energy those foods give them. However, refined carbohydrates and sugary snacks also cause an energy crash, which can lead to a vicious cycle of the mind and scale. Instead, avoiding those cravings and sticking to a balanced diet rich in SAD-fighting foods can lead to a more levelled-out mood.

The winter months can be isolating, which makes it especially important to reach out to friends and loved ones for support. Planning fun activities such as a movie night or a coffee date can be an instant mood boost, but for those suffering from SAD symptoms, research finds that talking out those feelings with a trusted friend can also lead to reduced stress and anxiety.

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