Winter 2020 - Going Beyond The Winter Blues
When I sat down to write this season, I thought back on all my latest conversations in practice. I thought of recent podcasts I'd heard, experiences of family and friends, and posts I'd read on social media. There are many topical concerns these days, but one stands out by far. There is a lot of low mood, flat affect, and situational depression going on right now. Full disclosure: I have been struggling with some of it myself, and have been drawing together my own toolkit and healthcare team to help.
It’s not surprising to hear people are feeling this way. It makes perfect sense. This pandemic is a beast in many ways, and winter, and the holiday season, poses even more of a challenge. My goal in reaching out is to remind you: if these feelings are arising, it’s not just you. And a nudge: don’t suffer in silence. I myself, along with your other healthcare providers, are here. Please reach out for help. And until then, read on for reminders of my favourite naturopathic tools for low serotonin at this particularly challenging time.
Make space - There is undoubtedly a serious discomfort for many of us with darker feelings. Most would rather shove them down deep, or dust them under the rug. I am going to encourage you to make some space right now to sit with these feelings. Ideally, try not to rush through them, or numb them, but instead actually notice them, feel them, and surrender to them. This is one of the keys to eventually transforming these feelings, but first they need to be felt. PS: I find this hard work!
Food - I can’t underestimate how much your nutrition impacts your serotonin. Keeping up with your protein, fiber, and omega 3 foods, and steering clear of excess sugar, caffeine, and alcohol are a great start. There is no such thing as perfect, but scan your plate every so often and ID the foods that are fuelling your brain to ensure they are routinely included. If you want more detail, see my recent article on food and mood for Ecoparent Magazine.
Exercise - Moving your body is key to a balanced mood. But lately, I have been talking about that ‘goldilocks’ dose. More is not always better. Track how you feel going into a session of exercise, 10 min into it, and after it’s over. There is such a thing as too much, too intense, or bad timing. Notice if you are dragging yourself through a workout. Sometimes movement in the form of online yoga, or a walk in fresh air is much more restorative than a HIIT workout. This will be individual to you, so pay attention.
Sleep - Less than 7.5 hours of sleep per night leads to insufficient serotonin production. Many of us can go without adequate sleep here and there, but if it’s chronic, we notice low / irritable moods. Those parents out there with young kids, aim for at least 7.5 hours within 24 hours. NB If you are consistently giving yourself an adequate sleep window, and can’t get down or stay down, that needs to be addressed first. I have lots of tricks, but even points 2 + 3 above will help.
Meditation - 5-10 minutes of meditation increases serotonin. I have chatted with many of you about a meditation practice, and I feel very sure that this has the potential to help all of you. Put on a timer, or use one of the many apps / recordings for guidance. Do it seated / lying down / walking. The positive impact of mindfulness practice is well documented. It is almost too simple to believe it will actually work, but it does.
Supplements - Again, there are so many options here, and I base recommendations on the individual picture. I love SAMe, B vitamins, 5 HTP, St. John’s Wort, Omega 3s, Probiotics, and of course addressing adrenal (stress glands) health. An individualized supplement protocol can absolutely change your ability to cope. Let’s discuss!
Prescription medications -You may find it odd to see this on my list, but it has come up in my practice more in the last month than ever before. I support my patients in all different ways and phases in the evolution of their mood concerns. I am licensed in BC to prescribe antidepressant medications, although it makes up a very small part of my practice. I do believe there is a time and a place for these medications. My caveat is that they will not change the underlying cause leading to low moods, but may very well change your ability to cope. I feel strongly that if used, these medications are ideally paired with some form of therapy (talk, music, art, horticultural, equine, etc).
There is still lots more I haven’t laid out. The list includes light therapy, play, gratitude, a good cry (or laugh), social media breaks, B12 shots, acupuncture, connecting with something greater, and so much more. My point is, there is so much you can do if you are feeling low, and given the global circumstances, even those with the most robust mental health, may need to expand their toolkit to get through this time. It may not be pretty, but I am confident we will be ok, we just need to take it one step at a time.
Sending love and serotonin!
Dr. Peltz, ND