

I've got a friend who is currently caring for her mother who is battling dementia. Although, most times, her mom is in a pretty good mood, if there are two times when she can basically predict that she's not gonna be the happiest person, it's when it rains and when time "falls back" (you know, when time changes in the autumn season). We've figured that a big part of that is because it's darker outside during those moments and that triggers a certain level of seasonal depression (which is also known as seasonal affective disorder).
While scientists are actually still trying to figure out what causes seasonal depression to happen in some individuals and not others, what they do know is 1) it is connected to a hormonal shift in the brain; 2) it transpires in women more than men; 3) it tends to begin during childhood or early adolescence; 4) while there is something called "summer depression", depression during the fall and winter months is far more common because there's less sunlight, which means less serotonin is produced, which means it can be more challenging to keep a positive mindset, and 5) if you've got less energy, you gain more weight, you can't seem to focus, you want to be alone a lot more and you'd prefer to sleep more than just about anything else. If you could nod your head up and down to all of this, there's a good chance that seasonal depression is exactly what you are struggling with.
While in extreme cases, sometimes your doctor will recommend that you take an antidepressant in order to get you through, milder forms of seasonal depression can be headed off by taking some proactive measures. Below, I've enclosed 10 proven hacks that can make this time of the year, so much more bearable, if seasonal depression is something that is an annual challenge in your life.
1. Find the Good About Fall and Winter
As someone who's favorite time of the year is autumn, this first tip is something that I can't personally relate to, although I do know some folks who very much so struggle with embracing fall and autumn seasons. Oftentimes, the weather is so much gloomier. If you're not big on holidays, you can almost feel like you're suffocating between Halloween and New Year's Day. Plus, if you're single when this time of year rolls around, between all of the Hallmark holiday flicks, holiday parties and family gatherings that consist of relatives who are all booed up, that can sometimes take its toll as well.
That's why, it's important to not go into fall and wintertime with a doomed mindset. Try and be intentional about looking for some of the good things that you like about both seasons. Maybe it's having (or taking) some time off. Maybe it's the holiday music and decorations. Maybe it's that some of your favorite shows are returning (shout-out to This Is Us). While it can be difficult at times, being intentional about taking a glass-half-full approach to November thru January (especially) can make seasonal depression less of a challenge than it usually is.
2. Bring More Color into Your Life
There is oftentimes a lot of inclement weather that comes with this time of the year; that means a lot of gloomy grey days. Something else that can make seasonal depression a lot easier to bear is if you add more color to your home and your attire. While it is true that bright colors are typically associated with spring and summer, those "rules" are arbitrary. Some yellow (which represents happiness and creativity) bedding or a big orange (which represents enthusiasm and encouragement) scarf or even applying a bright shade of lipstick, can be a simple way to bring feelings of joy and comfort to your personal space.
2. Buy a Dawn Simulator
Something that a lot of mental health experts recommend that those with seasonal depression invest in is a dawn simulator. Basically, it's a form of light therapy where the room the simulator is in is able to lighten up, gradually, over 30 minutes to two hours of time. If you get a dawn simulator alarm clock, it can ease you into a new day with more light than may be outdoors without it feeling invasive or annoying. It can definitely beat the intrusiveness of the overhead lights that you probably have in various rooms of your house. Anyway, if you want to treat yourself to a dawn simulator alarm clock, you can check out some of the best on the market here. Or, if you'd prefer to test out a dawn simulating app instead, you can check out a pretty good one here.
4. Get More Vitamin D into Your System
Something that is directly linked to seasonal depression is not getting enough Vitamin D into your system. That's why, if seasonal depression is an annual thing for you, it's important to make an appointment with your healthcare provider to get your Vitamin D levels checked.
Some things that can help to up your intake is getting more sunlight by walking or exercising outdoors, taking a Vitamin D supplement and/or being intentional about consuming foods that are high in this particular nutrient. Some of those include salmon, mushrooms, egg yolks, orange juice and oatmeal.
5. Schedule Your Screen Time
Wanna know something that is absolutely not good for a person with seasonal depression? Insomnia. While there may be times when you find yourself tossing and turning all night, always turning on your television or smartphone to distract you is going to ultimately end up doing more harm than good. For one thing, those types of light sources can disrupt the circadian rhythms of your brain which ends up altering the melatonin levels that you need in order to sleep soundly. While you might not wanna hear it, putting yourself on a screen time and sleep schedule are two of the best ways to combat seasonal depression. Make sure that you do, OK?
6. Snack on Walnuts, Seeds and Berries
Did you know that there are certain foods that you can eat that will help to get you through seasonal depression as well? Aside from the foods that I shared in the article, "In A Bad Mood? These Foods Will Lift Your Spirits!", if you want something to snack on—walnuts and seeds (like flaxseeds and chia seeds) are high in omega-3 fatty acids which help to lower depression-related symptoms, while berries are loaded with antioxidants; ones that are able to heal bodily inflammation. Berries also contain fiber that can help to get toxins out of your system. While most berries are actually in season during the spring and summer months, imported blueberries are available year-round and cranberries are especially big this time of the year.
7. Apply Some Balsam Poplar Essential Oil
If you've spent, even a little bit of time on our site, you know that we're all about some essential oils, chile (check out "6 Different Places To Apply Essential Oils. And Why.", "7 Essential Oils All Naturalistas Need For Their Hair", "9 All-Natural Essentials That Need To Be In Your Skincare Routine", "10 Essential Oil Beauty Hacks I Bet You Didn't Know About" and "8 Natural Aphrodisiac Scents, Where They Go & How To Make Them Last"). Well, when it comes to an essential oil that specifically helps to alleviate seasonal depression-related symptoms, one that you should definitely have in your collection is balsam poplar essential oil.
From an external standpoint, this oil (which has a sweet and woodsy-like smell to it) is excellent at helping to heal wounds, bruises, and scars, as well as eczema, thanks to its potent anti-inflammatory properties. Also, thanks to its analgesic and antispasmodic compounds, this is the kind of essential oil that helps to soothe muscle soreness and strain.
Internally, many people who practice aromatherapy say that balsam poplar essential oil is awesome at encouraging emotional healing while promoting an inner sense of calm and tranquility. Definitely worth giving a shot when it comes to applying it to your pressure points, your clothing, or on your bedding before turning in every evening.
8. Know Your Triggers
While seasonal depression is not something that I personally struggle with (two of my favorite spots are Seattle and London and it doesn't get much "gloomier" than there), it has been a real game-changer for me to learn what my triggers are and how to deactivate them. If you know that your aunt is gonna ask you, at least 10 times at Thanksgiving about when you're finally gonna get a man; if you know that, like clockwork, certain Christmas songs are gonna make you cry; if you know that, drinking too much alcohol is gonna turn you into an erratic mess—decide now that you are going to do whatever is necessary to not allow these things to get to you in the way that they traditionally do. Nipping triggers in the bud is a superpower. I'd be floored if it didn't do wonders when it comes to handling seasonal depression, on every level.
9. Be Intentional About Relaxing
Depression is weird in the sense that, while on one hand, you probably feel like you have absolutely no energy at all, on the other, you may be anxious a lot of the time. Something that can help both sides of this coin is learning how to chill out—you know,relax. Meditating. Reading a book. Curling up in your bed to watch a favorite movie for the billionth time. Soaking in the tub until…whenever. Sipping on some warm tea or hot chocolate. Getting off the grid, taking some deep breaths and just being in the stillness of the moment can calm your spirit down and also make you feel more at ease and at peace. Do it daily, please. It's essential.
10. Have a Strong Support System
There is someone I know who gets pretty low around this time. And while, the rest of the year, we find ourselves catching up on the phone maybe once a month, for the past five years or so, I've prepped myself to be on-call for them, right around November or so. Sometimes, they will ring me in the middle of the night, just to talk, or sometimes or to ask me to sit on the phone and watch a movie or something with them. The holidays are a lonely time in their world and, because they are a friend, I am willing to do what I need to do to help get them through it.
Another reason why seasonal depression can be rough is that it can have you out here thinking that you are selfish for not feeling so hot during a time of year when folks are focused on the holidays and their own families. Yet always remember that the people who love you, want to support you. That's a part of the reason why I wrote, "Life Taught Me That True Friendships Are 'Inconvenient'". Being a good friend isn't always easy, but when your friend is good to you in return, it's always worth it.
Seasonal depression can be super challenging. Yet it can also be easier than it's been in the years before. Try these hacks and also share others in the comments. You'll get through this, sis. Last year is a great reminder of that. Hang in there. This too shall pass.
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It's kinda wild that, in 2025, my byline will have appeared on this platform for (what?!) seven years. And yeah, when I'm not waxing poetic on here about sex, relationships and then...more sex and relationships, I am working as a certified marriage life coach, helping to birth babies (as a doula) or penning for other places (oftentimes under pen names).
As some of you know, something that I've been "threatening" to do for a few years now is write another book. Welp, October 2024 was the month that I "gave birth" to my third one: 'Inside of Me 2.0: My Story. With a 20-Year Lens'. It's fitting considering I hit a milestone during the same year.
Beyond that, Pumas and lip gloss are still my faves along with sweatshirts and tees that have a pro-Black message on them. I've also started really getting into big ass unique handbags and I'm always gonna have a signature scent that ain't nobody's business but my own.
As far as where to find me, I continue to be MIA on the social media front and I honestly don't know if that will ever change. Still, if you need to hit me up about something *that has nothing to do with pitching on the site (I'm gonna start ignoring those emails because...boundaries)*, hit me up at missnosipho@gmail.com. I'll do what I can. ;)
'He Said, She Said': Love Stories Put To The Test At A Weekend For Love
At the A Weekend For Love retreat, we sat down with four couples to explore their love stories in a playful but revealing way with #HeSaidSheSaid. From first encounters to life-changing moments, we tested their memories to see if their versions of events aligned—because, as they say, every story has three sides: his, hers, and the truth.
Do these couples remember their love stories the same way? Press play to find out.
Episode 1: Indira & Desmond – Love Across the Miles
They say distance makes the heart grow fonder, but for Indira & Desmond, love made it stronger. Every mile apart deepened their bond, reinforcing the unshakable foundation of their relationship. From their first "I love you" to the moment they knew they had found home in each other, their journey is a beautiful testament to the endurance of true love.
Episode 2: Jay & Tia – A Love Story Straight Out of a Rom-Com
If Hollywood is looking for its next Black love story, they need to take notes from Jay & Tia. Their journey—from an awkward first date to navigating careers, parenthood, and personal growth—proves that love is not just about romance but also resilience. Their story is full of laughter, challenges, and, most importantly, a love that stands the test of time.
Episode 3: Larencia & Mykel – Through the Highs and Lows
A date night with police helicopters overhead? Now that’s a story! Larencia & Mykel have faced unexpected surprises, major life changes, and 14 years of choosing each other every single day. But after all this time, do they actually remember things the same way? Their episode is sure to bring some eye-opening revelations and a lot of laughs.
Episode 4: Soy & Osei – A Love Aligned in Purpose
From a chance meeting at the front door to 15 years of unwavering love, faith, and growth, Soy & Osei prove that when two souls are aligned in love and purpose, nothing can shake their foundation. Their journey is a powerful reminder that true love is built on mutual support, shared values, and a deep connection that only strengthens with time.
Each of these couples has a unique and inspiring story to tell, but do their memories match up? Watch #HeSaidSheSaid to find out!
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Men And Women Like To Be Touched Differently. Why Is That?
Any time I hear someone say that their primary love language is physical touch and then someone else says something snarky like, “So basically, you just want to have sex all of the time” in response — I can tell how ignorant that second individual is. Physical touch isn’t just about sexual intimacy, not by a long shot. I say that because, the reality is, basic human touch is something that all people need — some just more than others.
There is quite a bit of science to back this up too. For instance, physical touch can lower stress and boost immunity. Physical touch makes us calmer and more compassionate. Physical touch reduces pain and anxiety. Physical touch helps to cultivate emotional intimacy with other people. Physical touch creates comfort and pleasure. Bottom line, physical touch does so much for us which is why we should learn as much about it as we possibly can.
That’s not to say that all of us desire to be touched in the same fashion, though. For example, did you know that there is quite a bit of research to support the fact that men and women (overall) long to be touched in different ways?
In the effort that we all become more “fluently effective” when it comes to how we “speak” the language of physical touch to those around us (especially when it comes to our partner), let’s explore how a man wants to be touched vs. how a woman prefers to be.
Men and Women Are Different. Even When It Comes to Touch. Why, Though?
Before I get into some things that I discovered about men and women when it comes to where they prefer to be touched and how those places differ from one another, first let’s — pardon the pun — touch on why there is even a difference in the first place. Apparently, because women’s fingers are naturally softer, they are better when it comes to touch discrimination. What is that? Touch discrimination is basically having the ability to tell the difference between different types of touch sensations. And this is probably a big part of the reason why research also says that when compassion, anger, or happiness is conveyed through touch, men and women tend to respond/react a bit differently as well.
Case in point: One study stated that when two men try to convey compassion through touch, it doesn’t really resonate well, although men can detect anger, even through the slightest touch, extraordinarily well. And happiness? Well, when two women are sharing that feeling through touch, it is clearly conveyed — meanwhile, between a man and a woman or two men? Yeah, not so much.
The thought process for these three emotions is, when it comes to compassion because women have been the prominent caregivers throughout history, they have “mastered” the ability to express it. Anger? Remember, men are good at detecting it — studies say that it’s because they tend to feel and express anger more often; I’d venture to say that being protectors and providers requires being aware of that emotion far more often as well. Happiness? Reportedly, women tend to be happier more often than men are and they also convey their emotions, openly, more than men do too.
How Men Feel About Physical Touch (Overall)
Okay, so when it comes to unique things about men and women as it relates to touch, let’s start with the fellas, out the gate. I wanna do that because, when I was doing my research on all of this, I immediately came across something that proved what I just said in the intro. What part in particular? Did you know that, even when it comes to truly platonic friendships, men still wish that their female friends would engage in physical touch more than women do (via their male friends)?
That’s because, even when it comes to intimacy among friends, physical touch displays trust and a feeling of closeness — and research says that men find that to be valuable. And so yes, this does amplify the point that physical touch and the need for it go well beyond sexual intimacy.
Still, I’m sure that it comes as absolutely no surprise that if you were to ask a group of men and women who prefer the love language of physical touch more, it’s going to be men (especially if they are over the age of 45). And while there are many theories for why this is the case, mine is that, since men are traditionally known and expected to be providers and protectors and that is hard work, I think they feel safe, reassured, seen, validated and deeply cared for through physical touch. It’s a way for them to get “off of the clock” from using touch to take care of others to being touched in a nurturing way.
Some other interesting things about men and touch is, although women seem to be more at ease with being touched overall, guys are more comfortable with being touched by strangers, especially in a flirty way (in part, because they process it as a potential for “opportunity” — read between the lines there), they prefer women touching them over being touched by men and they are known to initiate touch more if who they are touching is a woman.
And what about touch as it relates to sexual intimacy? Well, according to science, while both men and women enjoy their genital region, lips, ears, shoulders, and inner thighs to be caressed, men also respond to the back of their legs to be touched while women barely even acknowledge that part of their body (in this way). Men also consider their hands to be an erogenous zone far more than women do. It should also be noted that men are more aroused by touching their partner than being touched by them.
How Women Feel About Physical Touch (Overall)
So, what about women and touch? Well, something that is associated with women quite a bit is affective touch. If you’re not familiar with what that is, affective touch is all about having the ability to touch in a way that cultivates feeling and emotion. Not only do women tend to be better at doing it, but they also find it to be a more pleasurable experience than men do. Research says that this is because of the fact that, overall, women have had more positive experiences, as it related to touch than men.
Something else that is interesting about affective touch is women who express themselves through touch are typically considered to be more affectionate and trusting as opposed to men who touch a lot. And so, since women like to give affective touch, they are also highly responsive to it — and that could explain why women like to touch and be touched (like reaching out to touch someone’s hand) when someone is sharing their thoughts and feelings with them.
Another thing to note about women and touch is because their pain perception is a lot more sensitive than men’s, even slight adjustments in touch (pressure, temperature shifts in body parts, etc.) will affect them in a way that won’t affect men. When it comes to sexual intimacy, specifically, this could explain why even a slight shift in touch can bring a woman into or take a woman out of the mood far easier and quicker than it would a guy’s.
Something else that should go on record here is how women respond to touch based on their menstrual cycle. For instance, when a woman is ovulating, she tends to be more sensitive to touch; plus, she also finds kissing to be more of a priority. Meanwhile, the drastic shifts in hormones during menopause and postmenopause can make women less sensitive to touch.
As far as sex and sexual stimulation go, women reportedly like to be touched more than to touch. Also, when a man looks into a woman’s eyes while touching her, that increases her arousal levels significantly (men prefer women to gaze at their genitalia; not sure if anyone is shocked there — LOL). Places where they prefer to be touched include their breasts, neck, and butt; some even say that they can orgasm just from being stimulated in those spots (along with their lips and ears). As far as the type of touch that is most effective for women during copulation, oral reigns.
And what about how men feel about oral sex? Well, I once read an article that said that 27 percent of the male participants in their study would rather get some fellatio tonight than receive a raise, so…you do the math. LOL (while we’re on the topic of oral sex, a little over 50 percent of men and women find it to be more intimate than intercourse and consider refusal to engage to be a relationship deal-breaker. Agreed).
Okay, so with all of this intel on how men and women differ in the touch department, what does all of this even mean? To me, it’s a blaring reminder that even something as simple as touching has billions of layers to it — that even though touch is something that we all need, the art of it is something that must be studied and mastered; especially when it comes to interacting with the opposite sex and even more so when that person is our partner.
And yet, we shouldn’t take this information lightly because, when you (again) factor in all of the ways that touch is holistically beneficial…just imagine how much better intimacy would be, on all levels, if we respected how people prefer to be touched more often.
A poet by the name of John Keats once said, “Touch has a memory.” Think about that the next time you reach out to touch someone — and they reach out to touch you. Then ask yourself: what memories do you want them to have? What memories do you want to keep?
How can all of this data help to make that happen?
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