Seasonal Affective Disorder: 3 Ways to Beat the Winter Blues

By Dr. Nicole Cain ND, MA

Safe, powerful and effective treatments for seasonal affective disorder. Dr. Cain of My Mental Health Doc explains the top 3 things you should be doing to combat the winter blues.

The winter blues is characterized depression that is associated with the changing of the seasons, particularly the shortening of the days. People report being depressed in the fall and winter. This depressed mood typically lifts in the spring and summer. This is different than depression because depression tends to persist all year round.

Over 20% of people suffer from seasonal affective disorder.


There are 3 ways you can beat the winter blues that we will talk about:


1) Get Your Vitamin D Checked by Your Doctor

If your vitamin D is less than 60-80, then supplementation of Vitamin D is really important during the months when seasonal affective disorder is prevalent. I recommend supplementing vitamin D with vitamin A, K, Calcium and magnesium for proper absorption of the Vitamin D. Depending on your blood levels, the right amount will be extremely powerful!

You can order one of my favorite Vitamin D supplements here!


2) Getting a Blue Light Machine

It is important to get a blue light machine that isn’t just the color blue, but rather is releasing the right kind of blue light waves. My favorite machine to recommend is the Philips box, and you can get this on amazon! (I have no affiliation with this brand, I just love it.) I turn it on the morning for about 20 minutes as I get ready. One thing to watch out for is if you suffer from bipolar disorder, talk with your doctor first because too much blue light can cause mania.

Order my favorite light machine here!


Shooting for 30 minutes of exercise a day can make a huge difference in seasonal affective disorder. The types of exercise that have been shown to be effective include yoga, stretching, walking, cardio and others. If you can get a couple of days a week in it will boost your endorphins and your mood!


For more tips on boosting mood – check out the FREE Wellness Springboard Handout!


Here’s to your next chapter,

Dr. Nicole Cain

This article is for educational purposes only and is not intended as medical advice. Whenever considering changing your protocol whether it includes a change of medications, supplements, diet or lifestyle, always speak with your primary care physician first.

Dr. Nicole Cain is an advocate for empowering people around the world to help themselves via her educational free resources, online courses, and membership group. You can receive the tools you need to find the root cause of your symptoms and feel healthy again.