It’s that time of year when I can feel depression kicking in. The days are darker, the sun isn’t yet up when I awake, it’s cloudy, and night comes before dinner is made. This is the time of year when I often begin to struggle. I see myself pulling away from friends, not intentionally, but for a lack of energy or desire. Life begins to lack oomph. I text back much more slowly, daily routine feels more like a chore, I can barely get myself out of bed. It comes on quick and fierce. No explanation. Little warning. It’s here.

This isn’t my first rodeo. I’ve struggled with Seasonal Depression for many, many years and there are a few things that do help, at least a little. The most difficult part is often making myself follow through.. because when a person is depressed energy wanes and so does willpower. That said, here are the things that have proven most helpful for me during those long fall and winter months. It’s also nice to have a friend or significant other to help keep you on track.. because we often don’t know we’ve been in a dark hole until we come out of it.

1. Stick to a routine. I’m having to remind myself of this too as mornings are darker and depression is stronger. Mornings on the ground, earthing, looking at the sun are particularly important. Since the sun is up later I can’t get outside do this as early as I do in the summer. This may not seem like a big deal, but when I’m in a routine it can be hard to switch things up. Not literally hard, but mind-fuckingly difficult. Once my booty hits the couch to organize my day and watch Today it feels like I have to peel myself off of it to get my feet on the earth and look at the sun. As much as I enjoy this routine, the couch feels so cozy. I’m a creature of habit and I like heading outside just after pouring my morning lemon water BEFORE I jump into my to-do list. However, during this time of year it’s still dark out when I’m drinking my lemon water and I don’t want to delay my morning cleanse and hydrate routine. So, it’s also difficult because rearranging my morning ritual means I feel like I have to keep switching gears.. morning routine, work mode, back to morning routine. You get the idea. Since this can be a challenge for me when I’m first changing things up I put reminders in my phone or set an alarm to prompt myself to get outside and see the sun… a VERY important aspect in caring for our mental health.

2. Meditation. Aside from getting direction and feeling myself inside my body, meditation is great for flooding the mind with good endorphins. In this space I sometimes feel a shift in brain chemistry; a warm glow from the inside out. Science shows that meditation releases endorphins, which has a positive effect on depression and brain health. It can also help balance dopamine serotonin, and melatonin leading to feelings of happy and calm. So, as days get shorter I up my meditation game to include morning, mid-day, and nightly sessions.

3. Exercise. When I’m feeling rough this is usually the first thing to go but I have to remind myself that movement is a mood booster. Much like meditation, it boosts endorphins and increases blood flow to the brain. So, while it may take massive amounts of willpower to get going this one IS A MUST. Exercise is also a great way to take advantage of double duty. Get your movement outside to take in the sun and naturally boost Vitamin D production. Go to a group workout for social interaction and a sense of community. Practice yoga at home for more solitude and a bonus meditation session. You can even have a friend or significant other join you for a bike ride or walk to catch up on life. If you’ve got to move you might as well make it fun!

4. Food. Pay attention to how different foods make you feel. This may be the time of year when you need to switch things up a bit. It’s possible you could need a few more carbs to bump the feel good chemicals in your brain. On the flip side, if carbs bring you down too much it may make it more difficult to get out and about, a much needed “do” to stay healthy. So, watch which foods make you feel your best and consider eating cyclically or timing different types of food at different points in the day to be at your peak. For instance, maybe some healthy fats will help you get going in the morning so you can accomplish important tasks and fit in a workout. Then, later in the day, when you’re ready to settle in a bit more, try a complex carb or protein. This may take some experimenting, so hang in there! A little trick I like to use when having anxiety over what to eat is taking a couple of minutes to meditate or do a non-food related task and then checking back in. You may be thinking, “anxiety over food?!” However, my system is especially sensitive to what I eat and if I make the wrong choice I can end up with a racing heart or complete lethargy. So, if I’m having a “good day” I can get especially anxious about food choices, hoping to stay on the upswing. So, taking a second to get completely clear gives me a sense of confidence and removes the fear from the choices I make. Also, don’t forget that essential oils can help to aid digestion, which often slows in the cooler months. I lean on Digest Zen heavily during this time of year and love adding a drop of citrus to my water for a mid-day energy boost.

5. Friends. Connection is often the first and last thing we want when feeling depressed. Yes, we can both deeply desire the touch or presence of another and simultaneously have zero energy to invest in it. I’ve found that I especially need connection with another when I’m feeling the most averse to picking up the phone or making human connection. The truth is, we evolved with the support of others, so this is a necessary piece of the mental health puzzle. It’s in our DNA. So, when you’re feeling like you have the least amount of energy possible to put into a relationship be honest about that and your need for human connection. Sometimes just watching a movie with a close friend or loved one is all it takes to fill up our tank, no deep conversations required.

6. Get cozy. A few years ago a close friend introduced me to the Swedish tradition called “mys,” very similar to the Danish practice of “hygge.” In these traditions winter is celebrated rather than resisted. Cold, dark winter days are used for intimately connecting with self and other. Candles are lit, fires are kindled, blankets are nuzzled, family and friends are cuddled. I even like to give myself a big ol’ hug by dabbing on some essential oils and wrapping up in my favorite robe, hat, and scarf. When staying in feels more your speed, try using this tradition to create a sense of love and abundance. Invite another and enjoy these cozy traditions together or celebrate alone when solitude is calling your name. One of my favorite ways to hygge is by putting grounding essential oils in the diffuser, turning on my favorite tunes, and journaling. Other times I make a cozy dinner, pour myself a glass of wine, and snuggle up to a good movie. Some of my most fond memories are Friday nights alone doing just that.

7. Vitamin D. This one is important because many of us get less sunshine during fall and winter months. Since Vitamin D is a big mood booster I take extra D3 during the darker, cloudier months. I also sometimes spend a few minutes two to three times a week under UVB bulbs. Depending on who you follow this may or may not be a recommended therapy, so research and decide for yourself. In my experience it helps lift my mood and gives me a brighter outlook on life. For me, this is crucial because without proper self care and some biohacking I can go deep into the dark throws of seasonal depression. That isn’t good for ANYBODY. Speaking of biohacking it’s a good idea to stack your Vitamin D supplement with sunlight or UVB exposure. Research shows that the sun activates the supplement so your body can better use all that goodness. Good to know!

There you have it. My tips for battling the seasonal blues. Short of moving to a new climate, this list is what helps get me through the long dark winters here in Ohio. Believe it or not, cold dark days are actually something I’ve grown to love. Since I don’t want to leave the beautiful city of Columbus, I’ve learned that I need to practice some extra self care to tend to my mental health needs. While these practices help me stay less depressed they do come with a side benefit of groundedness and a well-being. Sometimes we can get so bogged down with the idea of all we “have to do” that we forget to see the gifts those rituals bring to our lives. How beautiful to take the time to light some candles and self soothe? Or to make ourselves a nourishing meal and enjoy it with friends we cherish? Yes, the days can be cold and dark. It can feel like we’re going into full hibernation mode. But, that is where we often find the treasures we have been neglecting in the busy-ness of summer. While that upswing is welcomed after months of cold, fall and winter serve a purpose too, inviting us to settle in to who we are and what we really want.

I hope you found this article helpful. If you need connection, reach out! I’m most always available for a quick chat. Sending loads of love to you and yours ~XOXO Amanda