Understanding Seasonal Depression & How to Lift It
Hey Girl Gang,
Winter is coming. We will most likely get sad, and therefore Brandi and I wanted to give you some tools to understand Seasonal Depression and how you can make it through this cold season. Haven’t listened yet? Check it out now:
Don’t have time to listen? Here’s a recap of the highlights!
It happens every year: as the days get shorter, that familiar gray feeling, known as Seasonal Affective Disorder (SAD), starts to sneak in. But here’s the good news—it’s not a mystery why you feel this way! Your body is just responding to the change in light, and we can work with it.
Less sunlight messes with your body's beautiful internal clock (your circadian rhythm). This little ripple impacts your mood in a big way: your feel-good serotonin dips, your sleep hormone melatonin rises, and suddenly, just moving feels like wading through syrup. If your Vitamin D is low on top of that? That’s an extra hit to your mood stability.
The secret? Don't fight it. Let’s make small, practical choices that nudge your chemistry in a brighter direction, without adding stress or guilt.
💖 Your Fast-Track to Feeling Connected: Oxytocin
While some tools target long-term mood, oxytocin is your fast pass to feeling warm and connected. It’s remarkably easy to boost naturally!
Tears Are Tools: Crying in a safe space isn't a weakness; it’s actually a power move! It helps your nervous system hit the reset button and recover from stress.
The Power of Touch: Physical connection is potent, but it must feel safe for you. Think of 20-second hugs (the kind that actually sink in!), cuddling, or if human touch feels like too much, lavish attention on your dog or cat.
Heart-to-Heart: Gentle eye contact can deepen trust and warmth, but always proceed with consent and comfort.
Gather Your People: Face-to-face time with friends, shared laughter, and little rituals of togetherness reliably lift your mood and even help lower the stress hormone cortisol, making sleep and well-being a bit easier.
☕ Embrace the Cozy: Warmth and Sensory Comfort
Warmth is your secret, powerful ally—it cues your body to relax and pour out that lovely oxytocin.
Heat Rituals: Give yourself permission to soak in hot baths, steam up a long shower, or just cozy up by a fireplace.
Smart Comfort Food: Your comfort food can be a strategic, nourishing treat! Enjoy potatoes, eggs, leafy greens, pumpkin, nuts, and a square of rich dark chocolate. They deliver minerals and fiber for satisfaction without the post-sugar crash.
Soothe Your Senses: Put on soft music that makes you sway. Skip the retail-trigger songs on your winter playlists. And use scents like lavender, rose, or vanilla—anything that says "safe" to your nervous system. If a smell triggers a tough memory, swap it out for something unequivocally comforting, like baked-good candles or apple cider notes!
🚶♀️ Shift Your State: Gentle Movement
When you’re drained, a maximal workout is the last thing you need. Be kind to your energy levels!
Movement, Not Maximalism: Gentle yoga, stretching, or slow dancing in the living room can shift your mood in minutes. Regular exercise is still great for boosting endorphins and sleep quality, but listen to your body first.
Breathing is Meditation: If a formal practice feels daunting, just start with simple breathing at your desk. You can find a five-minute guided practice in an app you already use.
Sleep Soundly: Support a steadier rhythm when darkness arrives too early with white noise, sleep stories, or nature soundscapes.
The Point is Not Perfection. It's about finding low-friction habits you can actually repeat when motivation inevitably dips.
✨ Make a Pact: Anchors and Kindness
In winter, self-care isn't just pampering; it's a sacred pact to keep your system steady.
Weekly Anchors: Establish weekly rituals—a face mask, skincare, or a foot massage—that your brain learns to expect. These are anchors in the calendar that create positive anticipation.
Small Rewards: Build little joys into your month to keep that feeling of anticipation alive: a cozy breakfast alone, a free coffee splurge, or simply roaming a bookstore with no agenda.
The Kindness Lift: Compliment someone specifically, pick up litter, or join a local gift drive. These acts of kindness and volunteering deliver a powerful, meaningful oxytocin lift when the world feels gray.
🔑 Your Winter Formula
So what will your winter formula be? If you can choose two or three of these tools and use them until spring, you’ve got this!
Biology wrote the problem; your rituals write the answer. Text us to let us know what tools you will be using this season.
So until next time - stay bold, stay empowered…
Rachael & the Girl Gang
