Its December again. Where did the time go? 

If you’re like me, winter can creep up on you and affect your mental health before you are consciously aware of it. Its something I didn’t recognize until living in Portland, with the shorter days, increased darkness, rainy season and general grey that persists November through March. Lucky for you, after four years of living here, I’ve come up with tried and true ways to defeat the winter blues. 

Let there be light. 

As I advocate to all my clients, you need at least 3 light sources in every room. When theres only 8 hours of light in a day, you need to create your own light. Our circadian rhythms depend on it, and it makes all the difference in day to day life. Light increases mood boosting serotonin, if we don’t get enough of it, our sleep suffers. If you have trouble waking up in darkness (most of us do) I highly recommend the Philips smart sleep light, which simulates a sunrise and can be used as a reading light as well. It has 20 options for light intensity, as well as 5 soothing sounds to go along with it. At night, try to dim your lights or use more ambient lights 2 hours before bed, to help signal to your brain that its time to wind down, and to increase melatonin for more restful sleep. 

On a related note, limit your blue light. Early morning + late night (2 hours before bed) phone, tablet or other blue light screen time should be avoided. These sources also impact your circadian rhythms, so keep them out of the bedroom, and minimize use. 

Get outside 

I know its chilly, but bundle up + as soon as the sun is up, spend time basking in the sunlight even if just for 5 minutes. Breathe in the cool air. Go to the coast, plan a hike in the forest, get out to the mountain, make time in nature a priority. Forest bathing + grounding exercises combined with movement are especially potent for our mental health in winter time. 

Exercise 

Following on outdoor movement, creating a consistent movement schedule, notice I use the word movement not workout. As someone who has always been resistant to a workout schedule, I find the word movement to be a better term to describe the act of energetically aligning the physical body with the mental one. Physical movement allows us to release all kinds of stressors and excess emotions, as well as receiving endorphins afterwards. Find what works for you, and keep it consistent. 

You are what you eat 

Without fail, each winter I feel drawn to carb load, gimme all the breads, all the potatoes. I find that as I resist these urges, my brain is able to function at a better level. When I overindulge, the tendency to be sedentary is more difficult to work against. Your constitution may function differently than mine, but I’m sure we all have vices that feel easier to indulge in when increased indoor time comes along. I advocate for intuitive eating, and all things in moderation, so I would never want to advocate for shameful eating behaviors so do what feels right and pay attention to how your body feels. 

Supplements 

The first winter after my naturopath suggested I start taking 5 HTP, it changed my world. 5 HTP is a natural alternative to seasonal depression management, and its something I try to start taking at the beginning of the season, before the feelings hit. Taking magnesium nightly is a huge boost for a restful nights sleep. Taking zinc + a probiotic that is at least 50 billion CFU is incredible for your immunity. As far as brands, my nutritionist recommends pure encapsulations and garden of life is my favorite probiotic brand. 

Hygge life 

Never underestimate the power of cozy. Load up on the candles, cozy bedding, faux fur rugs, a comfy robe + slippers. There is nothing better than the feeling of a warm hug in the winter. Drink warm tea to start the morning, and at night. Stoke up the fireplace if you have one. 

Create warmth + comfort through textiles, aromas + decor. I have fallen madly in love with our parachute linen duvet, if you’re in the market I highly recommend parachute textiles. Switch over to flannel or jersey sheets, or if you’re a hot sleeper linen is a great year round option. Bring nature in with a holiday tree (I only believe in the real thing), or by hanging garland around the house. Choose to fully embrace the call to slow down, and find the moments of joy in the season. 

Connection 

This season, especially around the holidays can feel lonely and isolating. As someone who struggled with depression for years on and off, I know how debilitating being alone can feel. Create a therapy plan if you have the resources to + schedule calls with loved ones. There is no shame in needing help, I think everyone who is able to should have a therapist. Maybe I’m biased as I trained to be one, but humans are creatures of community. We need to connect. We all need love.  

Zoom can feel overwhelming if your WFH life demands you be on constantly, so keep this in mind when looking at frequency of calls. Once a week checkins with friends, or once a month, whatever works for you and your needs. I like to keep a standing appointment with my close friends to FaceTime once a week to keep it simple and avoid wasting time scheduling. 

I hope you find these resources helpful this winter. Remember above all else to embrace gratitude, and find the joy in the season! 

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