Katy Ripp 00:00:00  Hey friends, welcome back to another episode of #ActuallyICan. It’s Katy here and I am flying solo today. We are getting into something I know so many of you can relate to Seasonal Affective Disorder, also known as SAD or as I like to call it, why is it dark at 4 p.m.? And why do I want to eat 10 pounds of mashed potatoes and nap until spring? If you’re feeling that way too, you are absolutely not alone. Last week, after I sent out my Love Monday email about Seasonal Affective Disorder, I was blown away by how many of you reached out, replied to the email, or shared your own struggles on social media. First of all, thank you so much for being open. I love how connected we all are through this community. Second, we’ve got to talk about this because we are not letting winter win. Today, we’re going to dig into some tips and hacks that help me and hopefully help you feel a little bit more in control during these cold, dark months.

Katy Ripp 00:00:52  So let’s grab a cozy blanket, get comfortable, and talk about how we’re going to turn SAD into something we can handle this winter. Hey there, fellow rebels, welcome to hashtag. Actually I can the podcast where we say a hearty hell yes to designing life on our own terms. I’m Katy Ripp, a lifestyle coach, business mentor, and serial entrepreneur here to guide you through the wild ride, defining what society expects of us and embracing our authenticity. On this show, we dive deep into taboo topics like death, money, spirituality, entrepreneurship, unapologetic self-care, and personal development, all while swearing and laughing along the way. Expect down and dirty conversations, plenty of humor, and a whole lot of exploration, leaving you feeling empowered to be your truest self. Whether you’re craving a good laugh, seeking unconventional self-care tips, or simply looking for some camaraderie, you’ve come to the right place. We only get this one short life, so buckle up and let’s design yours on our own terms. Ready to dive in? Let’s go.

Katy Ripp 00:02:01  Okay, so before we dive into the tips, let’s break down what exactly Seasonal Affective Disorder is. SAD is a form of depression that typically hits during the fall and winter months, when the days get shorter and the sun goes on vacation without telling us, and everything outside turns sad and gray. It can make you feel more tired, more moody, and like your motivation has taken a nosedive into a cozy blanket for it where it refuses to come out. Now, let’s be clear here. First of all, I’m not a doctor. And second of all, this isn’t just about feeling a little blob because winter is cold. SAD is a real thing that affects your mood, your energy, and sometimes even your relationships. Ask me how I know it can make you feel like you’re walking around in a fog. For me, it always feels like someone flipped a switch. As soon as daylight savings hits, it’s like, oh, the sun is going to go down at 4 p.m. now. Cool. I guess I’ll hibernate for the next few months.

Katy Ripp 00:02:52  Here’s the thing though. We do not have to let this control us. While we can’t change the fact that it’s dark and cold, we can do a few things to help ourselves feel a little brighter, even if the weather isn’t cooperating. So let’s get into my favorite tips and hacks for beating the winter blues. First things first, let’s talk about light. If you’re like me and you start feeling a little vampire ish when the sun disappears, then light therapy is going to be your new best friend. I’m not talking about standing in front of a lamp and hoping for the best. I mean, one of those light therapy boxes that basically tricks your brain into thinking you’re sitting on a beach in July instead of bundled up in 12 layers by the window. I have one that I put on my desk I got a few years ago, and let me tell you, it’s a total game changer. I sit in front of it while I’m working, sipping coffee, or when I’m journaling in the morning. It’s not like a magic wand that takes all your problems away, but it really helps with that sluggish feeling that comes from a lack of sunlight.

Katy Ripp 00:03:45  So don’t stare directly into it. We’re trying to fool our brains here, not melt our eyeballs. Keep it on while you do something else and let it work its magic. Now I know I’m going to probably get burned at the stake here, but I also hit the tanning bed once a week for about six weeks. Starting now. I wear sunscreen. It’s minimal, but it makes me feel good, so I do it. But the lightbox is one of the easiest things I do during the winter. It’s not super invasive or time consuming. Just set it up while you’re doing something you’re already doing and give yourself that extra boost of light your brain is craving. And trust me, after a few days, I promise you’ll notice the difference. Tip number two move your body. Listen, I am the queen of not wanting to work out when it’s cold. Who wants to get up and exercise when it’s still dark out in your bed is basically hugging you? I get it, but here’s the thing.

Katy Ripp 00:04:35  Movement is one of the best things we can do to shake off that foggy, heavy feeling that comes with sad. Now, I’m not saying you need to run A5K in the snow. I mean, if that’s your thing, go for it. But let’s be real. I’m talking about small, manageable ways to get moving. Maybe it’s a ten minute walk outside during your lunch, set your timer just to get some fresh air. Maybe it’s dancing around your kitchen while you make dinner. Maybe it’s just stretching or doing a quick yoga session at home. I tried to set my timer for ten minutes in the morning and just stretch for me. I set a ten minute timer. You know how much I love my egg timers, I tell myself, okay, just ten minutes. That’s it. After that, you can go back to hibernating if you want. But here’s the funny part. Most of the time, once I’ve started moving, I actually want to keep going. I might not want it to at first, but once those endorphins kick and I’m like, okay, maybe winter isn’t so bad.

Katy Ripp 00:05:23  It doesn’t last that long. So this movement doesn’t have to be like super intense or complicated. Just start small because once you get your body moving, your mind will follow. And that’s where the magic happens. Tip number three lean into the cozy. Like get cozy as fuck. If we’re going to be stuck in the cold grey months, we might as well make it the coziest, most comforting experience possible. For me, that means all the blankets, all the candles, and all the warm drinks. I want my house to look like a Pinterest board of cozy winter vibes. Twinkly lights, fluffy socks, oversize sweater, everything. There’s something about creating a warm, inviting space that makes the darkness outside feel less overwhelming. And if you’re anything like me, winter might even inspire you to rearrange your living room or go on a decluttering spree. There’s nothing like a little reorganisation to make your space feel fresh, even if the weather outside is definitely not fresh. Go ahead, light the cinnamon scented candle, make yourself a cup of tea, and embrace the art of being cozy.

Katy Ripp 00:06:21  You deserve it. Tip number four stay warm, both inside and out. Winter has a way of chilling us to the bone. Do you ever have those times where you are so cold you feel like chilled to the bone? Even a hot shower can’t do it. I feel like that most of the winter. One of my favorite ways to beat the cold is to go all out with my warm up routine. I’m not talking about cozy blankets, although obviously those are a must. I’m talking about taking saunas, getting into a steam room, and even those magical hairdryer chairs. A couple of years ago, I bought one for my attic. It’s how I dry my hair now. Sometimes I just sit under it with dry hair. If you can’t get to a sauna or steam room, try turning your bathroom into its own little mini spa. Run a hot shower, let it steam up and just relax. Even that little burst of heat can make your body feel like it’s thawing out. And while we’re on the topic of warmth, let’s talk about good outerwear.

Katy Ripp 00:07:11  I used to think, oh, I’ll just grab a cute jacket. It’ll be fine. spoiler alert, cute jackets don’t always cut it. Now I go for function over fashion when it comes to winter gear, find yourself a solid, well insulated coat, a good pair of boots, and don’t forget a gloves and hat. Trust me, being warm and cute is totally possible. But staying warm comes first. My friend Tara and I talk about its coat in the house season. Like sometimes I never take off my coat. After I get in the house, I leave my coat on until I go to bed. It’s weird, but it works because when you’re warm, everything just feels a little bit more bearable. So treat yourself with some cozy outerwear and maybe even a salon visit for the sake of soaking in that warmth under the hairdryer. Okay, let’s talk about self-care. You know I love me some self-care. I know we throw this word around a lot, but in the winter, it’s not just a luxury.

Katy Ripp 00:08:02  It is absolutely essential when SAD is making you feel sad. Taking care of yourself is the best possible way to fight back. So for me, that means making time for the little things that lift me up. It might be a long, hot bath at the end of the day or in the middle of the day. I’ve been known to do that. Reading a good book or even just taking time to slow down in journal. Self-care is all about tuning into what you actually need. Maybe it’s a face mask and Netflix binge. Maybe it’s ten minutes of meditation in the morning. Whatever it is, give yourself permission to do it without guilt. One of my favorite self-care moves for the winter is hydration and skincare. I sound like a commercial here. I’m not trying to be. The cold can really dry out everything, including your skin and our mood. So I make sure to stay hydrated and treat myself to a little extra pampering with lotions and oils. Tip number six don’t isolate yourself. I am the worst at this.

Katy Ripp 00:08:59  It’s tempting to go full hermit mode during the winter. I mean, the coach has always called me and it’s so much easier to stay in and brave the cold. But here’s the thing connection actually does matter, especially when sad. It’s trying to make you feel like hiding away from the world. For me, this has been huge. I’ve realized that even when I don’t feel like being social, reaching out to a friend, or having a quick coffee date, even if it’s virtual, like my Female Founders collective, it can totally lift my spirits in a big way. We are social creatures and sometimes just talking to someone, whether it’s on the phone, a call, or reaching out to somebody by a text can remind you that you’re not alone in this. Even if you don’t feel like getting dressed up and going out. Make a point to connect with people. Trust me, it does make a difference. All right. Tip number seven. Check your mindset. Winter can make our inner dialogue get really negative really fast.

Katy Ripp 00:09:50  You start thinking things like why do I even bother? Nothing’s going to get better or it’s too cold out to do anything productive. Those thoughts are normal, but they don’t have to run the show all the time. One thing that’s helped me is journaling or setting intentions every morning. Nothing complicated, just a few minutes to get my thoughts out on paper or remind myself that I can handle this. Sometimes I’ll even write down a simple affirmation like I can find joy today, even in the cold. Sometimes the awareness is just enough too. So if you’ve never been told you have Seasonal Affective disorder and you just thought you hated winter, maybe this helps. So I’m not going to pretend that this is easy to change your mindset overnight, but even just being aware of your thoughts can help shift things. If journaling isn’t your thing, that’s totally cool. Just give yourself permission to feel how you feel. Winter is hard, but it doesn’t last forever and neither does SAD. Okay friends, we’ve covered a ton today.

Katy Ripp 00:10:45  From light therapy to movement, embracing the cozy life, staying warm, practicing self-care, staying connected, and checking in with your mindset. These are the tools I use to make it through the winter months without letting Sad take over. I promise you, you are not alone in this. We are all dealing with these seasonal shifts, but we don’t have to let them steal our joy. With a few simple changes we can navigate this season with a little more light, a little more laughter, and a whole lot of coziness. If any of these tips resonate with you, or if you have your own winter hacks, let me know. Send me a message. Take me on social or just share how you’re making the most of this time. We’ve got this and we’re going to make it through together. Thanks for listening and as always, keep shining, even if the sun’s being shady. And that’s a wrap on today’s episode. I hope you enjoyed diving deep into the world of living authentically with me. Before you go, don’t forget to connect with me on Instagram.

Katy Ripp 00:11:38  Shoot me a message @KatyRipp. I’d love to hear your thoughts on today’s episode and connect with you further. And remember, if you want more details on today’s episode, or just want to explore more about designing your life unapologetically, head on over to my website at KatyRipp.com. There you’ll find all the juicy details and resources you need to keep the inspiration flowing. Lastly, if you’d like to join me on the show, whether it’s to tell about your experience of designing your own life, to share your expertise, or if you’d like to participate in lifestyle coaching live on air, don’t hesitate to reach out. Your story could inspire countless others on their own path to living authentically. Thanks for tuning in. Until next time, keep living boldly designing your life. And remember, #ActuallyICan.