You have probably finished your gift list by now. Time for a reward—gift yourself something that will benefit your health and happiness. Fight the winter blues holiday self-gifting guide.
Disclosure: I have no financial relationship with any of the products/companies mentioned. I do have an Alloy webinar planned, for which I will be paid. I have not received any of the listed items for free or been asked to promote them by anyone. These recommendations are based on my personal use, not medical advice. I do receive a small commission from Amazon for purchases made through the links in this blog post.
Yawn—another overcast winter morning. Pretty much every year, I struggle with seasonal affective disorder, or SAD. Winter makes me feel sluggish and down, which often zaps my productivity and ability to thrive. Over time, I’ve discovered a few things that help me cope, and this morning I put them all together.
Step 1: LIGHT - Fight the Winter Blues Holiday Self-Gifting Guide
Light is likely the biggest driver of SAD, as the decrease in natural light during winter has profound effects on our mood. The sun sits lower in the sky, and the daylight hours shrink. Additionally, he cold makes it harder to get outside for movement and light. I was skeptical but open-minded (my general stance on unfamiliar topics) when I first heard of bright light therapy. But when I dug into the neuroscience behind light and the neuro-optical effects it can have on brain function, I was all in. Light on the retina impacts the suprachiasmatic nucleus (SCN) of the hypothalamus, the brain’s master clock, which regulates circadian rhythms. The SCN sends signals both to the pineal gland, which regulates melatonin, as well as areas of the brain involved in inhibition of feeding behaviors. Experiments in rats show that appetite and feeding behaviors are generally suppressed by light exposure and intact circadian functioning. (PMID:28174180, link to reference) Therefore improper exposure to light may actually contribute to obesity and metabolic dysfunction directly, in addition to the indirect effect by contributing to poor sleep which is also known to be a risk factor for obesity. As for mood, proper light exposure can enhance serotonin production and stabilize mood. Turns out, bright light therapy has been shown to improve SAD symptoms—and it’s been a game-changer for me.
The best way to get light (besides actual sunlight) is from indirect light from an overhead source that mimics natural sunlight. You need 10,000 lux of white light, which is a measure of both brightness and proximity to your eyes (which can be tricky to achieve.) I personally use a lamp from Circadian Optics, which you can find on Amazon. They explain how to achieve the correct amount of lux, and their compact, travel-friendly designs make it easy to position the light on a desk for over-the-eyes exposure. (No brand affiliation here, just sharing what works for me!)
Realistically, sitting still in front of a light isn’t always practical. Lately, I have been favoring this wearable version. These nifty glasses make me look like that guy from Star Trek, but they deliver the right amount of lux directly to your eyes. They even shut off automatically when you’ve had enough exposure. A bit pricey, but for me, totally worth it. This past week, I’ve kept them next to my bed and put them on first thing in the morning, which seems to help me get going.
In line with "root cause" medicine, seasonal depression stems from insufficient sunlight. The most effective treatment is simply more light. True sunlight exposure is ideal, but when that’s not possible, light therapy serves as an excellent alternative.
Step 2: MOVEMENT - Fight the Winter Blues Holiday Self-Gifting Guide
I know, I sound like a broken record when it comes to exercise. But today, I want to emphasize one thing: any movement is better than no movement.
With the demands of parenting young children and managing a growing business, my exercise routine has slipped. I’ve struggled with motivation and have even skipped training sessions. It happens—old habits resurface. To get back on track, I’m practicing the advice I share with my patients: start small and aim for daily consistency. Even 5 to 20 minutes of movement can make a difference. For now, I’m focusing on just 5-10 minutes to rebuild the habit and keep it manageable.
To ease back into movement, I’ve been doing 5-minute yoga sessions. Yoga with Adriene is a favorite (we share a name, though she’s missing an ‘n’). Check out an example here She also recently shared a video specifically for SAD, which I haven’t tried yet—if you give it a go, let me know how it works: Link to the SAD yoga.
Another strategy I’ve adopted is incorporating short bursts of exercise during my workday. For example, I use a mini stepper under my WFH desk to take quick breaks. A stepper like this one is compact, affordable, and portable, making it easy to use throughout the day
Here are some of my other favorite tools to easily add extra movement into the day:
Standing desk converter
Foldable walking pad (great under desk)
Key point: It doesn’t have to be intense—just move.
Step 3: Establish a Self-Care Routine - Fight the Winter Blues Holiday Self-Gifting Guide
Taking a few moments to put yourself together is an often-overlooked but impactful form of self-care. It’s a small action that can lift your mood and set a positive tone for the day. Lazy days can absolutely feel like self-care, especially if you’ve been stuck in the grind of the same routine and are feeling burnt out. For those moments, a relaxed day in your PJs with a cozy drink can feel luxurious. However, if (like me) motivation is an ongoing challenge, starting your day with a structured routine focused on self-care can make all the difference. "Look good, feel good", as they say. Developing a feasible and affordable skincare, makeup, or hair routine can help you feel more prepared to tackle the day. Here’s my routine, as an example and starting point:
Morning Skincare:
Cool water splash
Vitamin C serum by Timeless. this one has the same or very similar ingredients and concentrations as some other popular but way more expensive brands.
Moisturizer – Keihl's Ultra Facial Cream. So good, I can't see myself giving this one up any time soon.
Sunscreen – I use this mineral sunscreen from Supergoop (not to be confused with Goop brand.) It has a mousse-like texture and is a great base for makeup.
Evening Routine: 1. Farmacy Green Clean makeup removing balm, 2. Fresh Soy Face Cleanser, 3. 0.05% Tretinoin cream by Rx (need to titrate up from lower), 4. Hydrating Toner from First Aid Beauty, 5. CosRx Snail Mucin Essence, 6. Paula's Choice Water-Infusing Electrolyte Moisturizer
Evening Routine:
Moisturizing toner (when needed)
0.5% tretinoin (prescription)
Snail mucin serum – Ok this one may sound a little weird/gross, but come talk to me after you've tried it for a month.
Moisturizer – I use one from Paula’s Choice. It's lightweight but works really well for me.
Minoxidil spray for thinning hair. 5% nightly to scalp is effective for me!
It sounds like a lot, and it probably is. But completing it makes me feel accomplished. And don't get me wrong - there are days/nights (more than I'd like to admit) where I'm just using this while already in bed. For a minimalist version, stick to the essentials: a good makeup remover, cleanser, moisturizer, and sunscreen. Just like making your bed in the morning, these small self-care wins can create momentum for the rest of your day.
Bonus Tips
There are plenty of other ways to brighten your mood during the winter months: meet up with a friend, spend time outside, seek therapy, practice meditation, or consider medication if needed. The important thing is to meet yourself where you are. You don’t have to tackle everything at once. Be kind to yourself, but also give yourself that gentle nudge to take tiny steps forward. You might be surprised at how far they take you.
fight the winter blues holiday self-gifting guide
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