As a lifelong Canadian, I’m no stranger to that familiar sinking feeling in my chest as the days get shorter, dimmer and colder. I suffer from seasonal affective disorder (Sad), which also affects about one in 20 people in the US.
“Sad is a type of depression that happens at certain times of the year, usually in the fall and winter when there’s less sunlight,” said Dr Stefanie Mazer, a licensed psychologist and founder of the psychology practice Mindwise, Inc. Changes in sunlight can affect your body’s internal clock and levels of serotonin and melatonin, which influence mood and sleep, Mazer explained. People with Sad often feel low energy, sadness and irritability, with noticeable changes in sleeping or eating.
Unlike clinical depression or major depressive disorder, Sad has a kryptonite: sunlight. “Treatment for Sad often focuses on light exposure, while regular depression may not require this,” Mazer said.
In fact, it can even be used to diagnose Sad. “You get on a plane somewhere sunny where it’s warm and see if it goes away,” according to Rebecca Pollak, a registered social worker specializing in depression and anxiety.
Fortunately for those of us further from the equator, plenty of Sad-fighting alternatives exist, from therapy lights to portable infrared saunas – and I have experienced benefits from many of them personally. Just proceed with care: “While these items may improve symptoms of Sad, they’re not a substitute for mental health care,” Pollak cautioned. “Individuals experiencing ongoing depression should seek professional support.”
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Products that battle Sad, at a glance
For gentle wake-ups in the morning:
Hatch Restore 3 Sunrise Alarm Clock
For light that mimics natural sunlight:
Caromolly Light Therapy Lamp
For a luxury splurge that triggers feelgood hormones:
Kasue Infrared Sauna Box
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Hatch Restore 3 Sunrise Alarm Clock
The viral Hatch alarm clock has lived on my nightstand for over five years, making wake-ups while it’s still pitch-black outside far less grueling. “A dawn simulator can be helpful for people who struggle with dark winter mornings, especially when used alongside other treatments,” Mazer said. Its glowing sunrise design, phone-free operation, and gentle alarms that feel more like a sweet lullaby make facing the day a dream.
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Caromolly Light Therapy Lamp
This light therapy lamp mimics natural sunlight, which can help improve mood and regulate your body’s internal clock, according to Mazer. Three color temperatures and four brightness levels to mimic the look of outdoor light when stepping outside isn’t possible. A sleek design makes it easy to incorporate into any bedroom or office.
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Mzoo Luxury Sleep Mask
Counterintuitively, Mazer said sleep can take a hit during these darker months. While the sun may set at 5pm, street lights, glowing chargers and your partner’s phone can still disrupt sleep. Block them all out with this cushioned sleep mask that the Filter crowned the best after testing 24 of them. We loved how it doesn’t put any pressure on your eye sockets and won’t budge during tossing and turning, making it ideal for back and side sleepers.
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Nature Made Vitamin D3 Supplement
“Vitamin D deficiency is common during the winter months and may contribute to low mood,” Mazer said. “Supplementation can be helpful if levels are low, ideally guided by a blood test.” These softgels free of artificial dyes or flavors make it easy to hit your daily requirement of anywhere between 600 to 800 IU of vitamin D per day. Always consult your healthcare provider before introducing any supplements into your routine.
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Bearaby Cotton Hand-Knit Weighted Blanket
In the five years since owning this thick and chunky weighted blanket made of machine-washable sustainable cotton, it’s served as a much-needed hug when anxious, recurring thoughts prevented me from drifting to sleep. “Weighted blankets don’t treat Sad itself, but they can improve sleep quality and reduce anxiety, which often worsens during the winter,” Mazer said. The Bearaby comes in 10, 15 and 20lbs – experts recommend trying between 1 and 10% of your body weight.
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Lululemon The Mat 3mm
“Regular movement is one of the most effective lifestyle strategies for managing seasonal mood changes,” Mazer said. “Any equipment that makes exercise easier or more enjoyable can help with consistency.”
Not sure where to start? Lululemon’s The Mat has been a fixture in my fitness routine and personal training practice for years, and no other mat I’ve tried has made it easier to commit to regular movement. Its foamy and supportive surface makes an inviting foundation for your activity goals. Use it to stretch, practice low- or high-impact cardio, or incorporate weighted or body weight strength exercises into your mood-boosting routine.
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Ugg Adirondack III Boots
Soaking up natural sunlight can be easier said than done when the snow is up to your knees and it’s dark by 4pm. “A good pair of Ugg boots can work,” Pollak said. “You just need to have things that are warm or help you stay bundled.”
I refuse to walk the blustery streets of Montreal in anything but my Ugg Adirondacks. Not only are they as comfortable to walk in as sneakers, but their traction is unmatched, allowing me to log dozens of miles a week with comfort and ease in subzero temperatures.
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Kasue Infrared Sauna Box
For Pollak, an infrared sauna makes for a luxurious addition to your Sad-fighting routine for its ability to trigger feelgood endorphins and serotonin. “Cardiologists say it’s also great for heart health,” she added. This model fits in just a 3x3ft space, heats up rapidly, and offers nine temperature levels, plus steam.
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Netflix subscription
Don’t want to go outside? Don’t. “Instead of fighting the winter, embrace it,” Pollak said. “Embrace all the Hallmark stuff and holiday cheer,” she said. Take the night off, plug in a cheesy movie you swear you would never watch and delight in the light escapism for sweet relief.
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Lekfit Rebounder
My rebounder – a glorified trampoline for adults – makes me feel like I’m back in the school yard when I didn’t have a single worry. Since using my rebounder for 10 minutes daily for the last several weeks, my mental health has reached new heights – and there’s science to support this effect. According to research from the Journal of Education, Health and Sport, rebounding is said to have positive effects on mental health conditions such as anxiety, depression and stress.
I swear by my Lekfit for its generous jumping surface and durable construction, but if you’re on a lower budget, you also might find tons of joy in this wildly popular option from SereneLife with an adjustable stability bar.
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Marissa Miller is a writer and editor with over 15 years of experience specializing in all things shopping, lifestyle and wellness
