Winter blues? 21 self-care ideas to prevent Seasonal Affective Disorder
Winter is here. ‘Tis the season of shorter days, longer nights, and, if you live in a northern climate, six months of dirty snow and grey skies.
For those of us who suffer from Seasonal Affective Disorder (aka “Winter Blues,” a type of depression that revolves around recurrent seasonal patterns), the winter months can include a disconnected, depressed mood, low energy, weight gain, overeating and craving carbohydrates, sleeping much more than usual, lack of focus, and other mood changes.
After many years spent learning to survive (even thrive) during the winter months, I’ve learned that it’s most important for my SAD-affected self to: move/exercise, get extra Vitamin D, catch some rays, connect with others, and stay engaged with my senses and body. In general, I try to maintain a sense of well-being and coziness.
Looking for winter wellness and self-care? Here are some go-to SAD-combatting ideas for yourself or the winter-blues sufferers on your gift list.
Light up your life with light therapy happy lamps for Seasonal Affective Disorder
Help your favorite SAD-sufferer catch some “rays” with a full-spectrum light lamp or box. Some researchers link seasonal depression to melatonin, which causes sleepiness and fatigue. Because light affects the biological system in our brains that regulates circadian rhythms, it’s possible that less sunlight in winter can affect our psychology and cause mood changes — and this natural or “full-spectrum” light can have an antidepressant effect.
As a native Chicagoan, I definitely find happy lights to have an energizing effect in the winter. After a brief light therapy session, I’m more alert and the cobwebs in my brain are swept away. Placebo or not, I’ll take it. Here are the full-spectrum lights I’ve grown to love in my home.
Philips SmartSleep Wake-up Light, Colored Sunrise and Sunset Simulation
This alarm clock gradually brightens my room with soft light in the minutes leading up to my set wakeup time. The Phillips SmartSleep personalizes your wake-up and wind-down time with a simulated sunset and sunrise, 20 brightness settings, and choice of five natural wake-up sounds.
Verilux HappyLight Lucent
I use the Verilux desk lamp to bask in fake sunlight over my morning coffee. I love that the ultra-thin tablet design and detachable stand make HappyLight Lucent portable.
Verilux SmartLight Full Spectrum LED Modern Floor Lamp with Adjustable Brightness
This year, I have this floor lamp on my wish list, just to round out my full-spectrum light options.
Nourishing, anti-inflammatory foods and beverages for Seasonal Affective Disorder
Nordic Naturals Zero Sugar Vitamin D3 Gummies
If you live somewhere that lacks sun during winter, it can be tough for your body to get enough vitamin D exposure to synthesize what it needs for vital processes like building and maintaining strong bones. (The Institute of Medicine recommends that healthy adults get 600 IU of daily vitamin D.) But, foods like fatty fish (tuna, mackerel, salmon), cheese, and egg yolks can add vitamin D to your diet, or you can also supplement with vitamin D3 in capsule or gummy form. Since my levels are low, my doc advised has me taking an extra 1,000 IU per day. I like gummies, since there’s evidence that they’re a better way to absorb the vitamin.
Mariage Freres French Breakfast Tea
This cult-favorite French black tea, made by luxury Parisian tea company Mariage Freres, is inflected with notes of vanilla and bourbon, making it the perfect winter-morning indulgence.
Sunfoods Golden Milk Super Blend
Golden milk is a variant on a traditional warm, soothing Indian drink haldi doodh (turmeric milk), historically used to prevent against common ailments like colds, inflammation, and upset stomach. These days, cafes offer all variety of lattes golden-milk drinks, but if you want to DIY, it’s basically a tablespoon of turmeric in half a cup of piping hot milk, tea, or water. To step it up, try this Golden Milk Superblend, which adds on flavorful ingredients like maca, cinnamon, ginger, cardamom, and black pepper.
Books about Seasonal Affective Disorder
Sometimes it can help a SAD sufferer to lean into and investigate the feelings they’re having, in order to better understand what’s happening in their brain — and realize that they’re not alone.
Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May
Last winter, not one but THREE friends bought me Wintering: The Power of Rest and Retreat in Difficult Times, a gorgeous meditation on hibernation, rest, and giving yourself time to repair. It changed the way I thought about winter as a fallow period, as is also found in nature.
The author, Katherine May, is an internationally bestselling writer and podcaster living in Whitstable, U.K. Her hybrid memoir became a New York Times, Sunday Times and Der Spiegel bestseller, was adapted as BBC Radio 4’s Book of the Week, and was shortlisted for the Porchlight and Barnes and Noble Book of the Year. Her journalism and essays have appeared in a range of publications including The New York Times, The Observer, and Aeon.
The Electricity of Every Living Thing, her memoir of a midlife autism diagnosis, was adapted as an audio drama by Audible. Katherine’s podcast, How We Live Now, ranks in the top 1% worldwide.
Winter Blues: Everything You Need to Know to Beat Seasonal Depression Dr. Norman Rosenthal
Winter Blues: Everything You Need to Know to Beat Seasonal Depression is perhaps the best-known book on SAD. Dr. Norman Rosenthal’s research with SAD led him to write this book and two other books on the topic. More recently Rosenthal has written books on the Transcendental Meditation technique (“Transcendence” and Supermind), The Gift of Adversity and, most recently, Poetry Rx: How 50 Inspiring Poems Can Heal and Bring Joy To Your Life.
Altogether, Rosenthal has written or co-authored 10 books and published over 200 professional articles.
Dr. Rosenthal maintains a clinical and coaching practice in the DC Metropolitan area.
The books of Buddhist mindfulness meditation teacher and therapist Tara Brach can help SAD sufferers navigate the ways that anxiety and depression can affect their lives. I’d recommend Radical Compassion, since it teaches ways to focus on warmth and kindness to yourself and others. She also offers a funny and thoughtful (free) weekly dharma talk and meditation, in podcast form.
Cultivate serious hygge: Cozy things for Seasonal Affective Disorder
The Danish cultural concept of hygge means creating a warm, cozy atmosphere and enjoying the good things in life with good people. Since Danish winters are long and dark, Danes use hygge to combat darkness (think candles, mulled wine, blankets, oversized scarves). The Danes are some of the happiest people in the world so why not try out their methods on your winter-blues giftee?
Kneipp Forest Ritual Pine & Fir Mineral Bath Salt with Pine & Fir
Kneipp Mineral Bath Salts in Deep Breathe include pin and fir, so they can lay back and pretend they’re forest bathing.
Natori Women’s Dynasty Caftan
Whether you or your giftee attend caftan parties or not, this elegant Natori charmeuse caftan will make downtime feel more elegant.
MONARCH Unisex Plush Lined Microfiber Bath Robe
If the sleek, refined silhouette of this Monarch Plush Lined Microfiber Spa Robe looks familiar, it’s because this brand is used in many luxury hotel lines.
Natori womens Sherpa Robe Length 52″
This Natori robe is on the plusher side of things and its sherpa lining makes it feel like you’re literally being wrapped in a hug.
Gihuo Women’s Sherpa Lined Sweatpants
One of the few pandemic upsides for some of us was a societal shift away from “hard pants.” (Vogue may claim we’re dying to return to formal clothing like pencil skirts, heeled mules and pinstripe suits, but they’ve got advertisers to please and I call bullshit.) Anyway, if your Eeyore-like giftee needs warm pants for casual outings, I love these Sherpa-lined sweats. They’re not super fashionable! But they’re snuggly and warm and I feel no pain when wearing them — even in subzero weather.
Pudus Cozy Winter Slipper Socks
These cozy vegan slipper socks are approved by PETA, for your animal loving pals.
RACHEL Rachel Roy Women’s Cross Band Slipper
Hygge gifts for the home
Other ways to lean into hibernation and improve hygge are to inject cozy elements at home. Think cute, custom throw blankets, colorful area rugs, and plush slippers that make you feel like a starlet in a classic film, traipsing around a boudoir.
nuLOOM Hand Tufted Dawne rug
This low-pile shag wool rug is basically a dupe of one at West Elm, but is less than half the price on Amazon.
Luxury Concepts Soft Faux Rabbit Fur Throw Blanket
Get snuggly with an Anthropologie-like faux-fur blanket in zillions of colors.
Move more, Netflix less: Exercise equipment for Seasonal Affective Disorder
Mayo Clinic reports that movement and exercise is literally proven to help relieve stress and anxiety (both of which can increase SAD symptoms). So, gifts that encourage gentle forms of movement might help your SAD giftee — as long as they’re given in the spirit of joy and not diet/weight loss (ugh.) Additionally, I’ve found that my symptoms are helped by literally anything that I do that connects me to my body, particularly because my first instinct when the cold weather and grey skies arrive is to want to curl up into a ball on my couch.
Manduka PROlite Yoga Mat
Yoga with Adrienne (and her sweet pooch, Benji) were a balm for many of us last winter, and her YouTube channel offers many classes for free. She also offers courses on her website for “Pay What Feels Good” rates. Yoga mats don’t last forever, and this pretty green color may help lighten your SAD pal’s mood.
Sunny Health & Fitness Magnetic Exercise Bike
Peloton stationery bikes took off during the pandemic and there’s no denying that their leaderboard feature is amazing for making users feel like they’re part of a community class. I opted for the cheaper Sunny bike (also with a magnetic belt drive) and used the Peloton app. Same fun variety of classes, but I saved about a grand.
If all else fails, GTFO and travel to help Seasonal Affective Disorder
Sometimes getting out of dodge and hitting a warm-weather destination with a beach or pool or sunny desert makes all the difference. Help the SAD sufferer in your life flee their cold, grey ‘hood and escape to some sunshine with a Southwest Airlines gift card.
Buy Southwest gift card on Amazon
Please note: If the above remedies don’t help, and their depression lingers, they may want to seek out therapy, particularly cognitive behavioral therapy (CBT), which can help sufferers replace negative thoughts and feelings with positive ones. Winter Blues author Dr. Rosenthal says CBT “has the most going for it”when it comes to seasonal depression.
Read more about winter self-care
21 anti-inflammatory winter foods for deep seasonal healing
