Do you find yourself feeling unusually low,
Tired,
Or just off as winter sets in?
You are not alone.
There is actually a term for this seasonal dip,
And it's more common than you might think.
But what if I told you there are simple,
Science-backed ways to keep that seasonal funk at bay?
Stick around because in this episode,
We are diving into why this happens and more importantly,
What you can do about it.
Welcome to another episode of Meditate,
Manifest,
And Grow.
My name is Guri,
And I'm so grateful to have you here.
As the days get shorter and sunlight becomes scarce,
Many people experience a change in their energy levels and moods.
This phenomenon is called seasonal affective disorder,
Or SAD for short.
How ironic.
Studies show that around 5% of US adults experience SAD each year.
I believe it's not just US,
But any part of the world,
For example,
Even Canada,
So like North America and even Europe,
Where days are shorter and even there is less sunlight in the winter.
People experience these symptoms that usually peak in the fall and winter months.
Experts believe that the lack of natural light really disrupts our circadian rhythm and reduces serotonin,
Which is a hormone that affects our mood,
Which can also contribute to that heavy sluggish feeling.
According to the American Psychiatric Association,
SAD affects about 1 in 20 people each winter,
Causing symptoms that range from fatigue and low motivation to intense sadness.
And while these 5% might not seem like a lot,
Many more people report experiencing a mild version of these symptoms,
Which is also known as winter blues.
So if you're feeling this way,
Just know that you're not alone and there are things you can do to feel better.
So now that we know what SAD is,
Now let's talk about a few things that you can do to overcome or even avoid this seasonal depression.
The first time I realized I was suffering from this madness was in 2021.
I live in Canada and it can get very isolated in the winter,
Especially if you live in the countryside.
At that time,
I just quit my job and I went full time in business and I was working from home,
Which means not going out much or at all.
This led me to feel this wave of sadness and loneliness.
I knew that something was not right.
So here are the three things that helped me and hopefully can help you to overcome or avoid this seasonal depression.
First practice that you can do is light therapy.
Our bodies crave sunlight and without it,
We might not produce enough serotonin.
Even though the best way to get light is from the sunlight,
But light therapy lamps,
Which are also called happy lights,
Can mimic sunlight and they help reset our circadian rhythm.
Many people find just 20 to 30 minutes in front of one of these lights each morning can boost their mood significantly.
So this winter,
You can definitely invest some money in buying happy lights because it's going to help you do not feel sad.
I'll see if I can leave a link in the description as well.
Next thing you can do is to get moving because exercise,
Especially outdoors,
Can be incredibly powerful.
Research shows that even a 30 minute walk during daylight hours can increase energy and it can increase mood.
So any physical activity releases endorphins,
Those feel good hormones,
Which can also counter the effects of sad.
I like to go to the gym three to four times a week and two to three times a week for a nice walk.
Next thing that is so important,
Which is prioritizing your social connections.
And this is something that I also struggle with sometimes because it might sound simple,
But connecting with friends,
Family,
Or loved ones can really make a big difference.
Isolation can really worsen these depressive symptoms and regular social interaction have been shown to lift spirits and provide a sense of belonging.
And I can vouch for this because I still sometimes feel that when I'm not connecting with people,
I start to feel a little bit isolated and lonely because it is so important,
And especially people who work from home or,
You know,
You have remote jobs or your businesses.
It's so important to find that connection,
Even if it's just like taking a class or if you have friends meeting with them at least twice a week,
That can really help to generate more happy emotions.
There are a few more things that you can do,
For example,
Meditation,
Because meditation will help you to find that balance and also to regulate your emotions.
Because when you have these waves of emotions,
By practicing mindfulness,
By being with your emotions,
By being in your body more than your head,
It can really help regulate all those emotions and can balance the energies and which is really important in winters.
I guess the last thing that I want to mention is a supplement,
Which is vitamin D3.
And again,
You can definitely consult with your doctor if you don't take it.
But vitamin D3 is going to really help you because lack of any vitamins,
Minerals in our body can really affect our health.
And for me,
Because of course,
In winter,
You don't really take a lot of sun.
Your vitamin D3 can go really low.
And there are even studies that show that even if you're sitting in the sunlight,
Your body still needs more D3.
So for me personally,
I don't know how true those studies are.
But for me,
I do take vitamin D3,
Doesn't matter if it's summer or winter.
So I take that supplement with some other supplements.
Maybe we can,
If you want to know more about what I take,
Let me know in the comments and we can talk about it in some other episode as well.
But vitamin D3 is going to really help you.
But please consult your doctor before you start taking it.
So to wrap it up,
Seasonal affective disorder might feel overwhelming.
But remember that small intentional actions like getting some light,
Moving your body,
Connecting with others can make all the difference.
And if you're feeling down this season,
Try incorporating one or all of these practices.
And I want to ask a favor from all of you.
If you enjoyed this episode,
Save it and share it with your five friends or family members you know,
Who might be struggling this winter.
Let's support each other in making this season just a little bit brighter.
I will see you in the next episode,
Sending you peace and love.
