

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. ;)
Eva Marcille On Starring In 'Jason’s Lyric Live' & Being An Audacious Black Woman
Eva Marcille has taken her talents to the stage. The model-turned-actress is starring in her first play, Jason’s Lyric Live alongside Allen Payne, K. Michelle, Treach, and others.
The play, produced by Je’Caryous Johnson, is an adaptation of the film, which starred Allen Payne as Jason and Jada Pinkett Smith as Lyric. Allen reprised his role as Jason for the play and Eva plays Lyric.
While speaking to xoNecole, Eva shares that she’s a lot like the beloved 1994 character in many ways. “Lyric is so me. She's the odd flower. A flower nonetheless, but definitely not a peony,” she tells us.
“She's not the average flower you see presented, and so she reminds me of myself. I'm a sunflower, beautiful, but different. And what I loved about her character then, and even more so now, is that she was very sure of herself.
"Sure of what she wanted in life and okay to sacrifice her moments right now, to get what she knew she deserved later. And that is me. I'm not an instant gratification kind of a person. I am a long game. I'm not a sprinter, I'm a marathon.
America first fell in love with Eva when she graced our screens on cycle 3 of America’s Next Top Model in 2004, which she emerged as the winner. Since then, she's ventured into different avenues, from acting on various TV series like House of Payne to starring on Real Housewives of Atlanta.
Je-Caryous Johnson Entertainment
Eva praises her castmates and the play’s producer, Je’Caryous for her positive experience. “You know what? Je’Caryous fuels my audacity car daily, ‘cause I consider myself an extremely audacious woman, and I believe in what I know, even if no one else knows it, because God gave it to me. So I know what I know. That is who Je’Caryous is.”
But the mom of three isn’t the only one in the family who enjoys acting. Eva reveals her daughter Marley has also caught the acting bug.
“It is the most adorable thing you can ever see. She’s got a part in her school play. She's in her chorus, and she loves it,” she says. “I don't know if she loves it, because it's like, mommy does it, so maybe I should do it, but there is something about her.”
Overall, Eva hopes that her contribution to the role and the play as a whole serves as motivation for others to reach for the stars.
“I want them to walk out with hope. I want them to re-vision their dreams. Whatever they were. Whatever they are. To re-see them and then have that thing inside of them say, ‘You know what? I'm going to do that. Whatever dream you put on the back burner, go pick it up.
"Whatever dream you've accomplished, make a new dream, but continue to reach for the stars. Continue to reach for what is beyond what people say we can do, especially as [a] Black collective but especially as Black women. When it comes to us and who we are and what we accept and what we're worth, it's not about having seen it before. It's about knowing that I deserve it.”
This interview has been edited for length and clarity.
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Okay, so I’ve got a question: When was the last time that you friend-zoned someone? Uh-huh, don’t act like you don’t know what I’m talking about either because, if you live long enough on this planet, you’ve probably encountered at least one male guy who you knew wanted more than friendship from you. Thing is, you didn’t feel the same way, although you may not have been as direct about that as you should be either because you wanted to keep the friendship intact (good) or you wanted to get the benefits of his feelings for you (not good; that is manipulation) — and so, you friend-zoned him.
Along these same lines, next question: When’s the last time that you friend-zoned yourself? This is an angle on the whole friend-zoning thing that I don’t think is tackled enough. Oh, but it’s real because I know quite a few women (and even a couple of men) who end up being seen as just a friend, time and time again, and it’s (mostly) because they make certain moves that cause people to look at them that way.
If you’re sick of always being seen as not just one guy but most guys’ favorite friend, and you’re wondering how to change that, check out the following six points. If more than a couple of ‘em apply, the bad news is that friend-zoning yourself is exactly what you are doing. The good news is that now you know what to do about it.
You Self-Sabotage Potential Dating Opportunities
Pop the Balloon, boy. As I’ve been watching the show evolve to things like being featured in Saturday Night Live (you know, as a skit) to the host Arlette getting sponsorship deals like her one with Fashion Nova to Netflix picking it up (for a live version), you’ve definitely got the give the YouTube series its props. And when it comes to this topic, the reason why the show came to mind is I can’t tell you how many times I’ve watched it and seen people self-sabotage opportunities.
For instance, once I saw a man pop his own balloon because a woman said that she prefers tall men, and he was right under 6’. Another time, I saw a woman pop her balloon because the guy said that he wants a spiritual person and she assumed that he meant a Christian.
And you know what? People who friend-zone themselves oftentimes do the same thing “in the real world” because they will determine that they are not someone’s type based on (for example) who they’ve seen them date before or because they decided that someone wouldn’t see them as a potential match (without actually knowing that for sure). In their mind, the person they are interested in is “out of their league,” so they give off the energy that never conveys that they are interested in being seen as more than a friend.
How do I know this? Because I once did it with a guy from my past back when I was in college. When I first met him, I thought he was so attractive, and so I simply assumed that there wasn’t a chance for anything serious that I conveyed that to him after a few phone conversations, that while I was down for a sexual dynamic, I didn’t want to be more than friends.
Fast forward to years of coitus and friendship going down while I was low-key feeling resentful that it didn’t end up going past that. When I brought it up, know what he said to me? “Shellie, you never gave me the opportunity to see you as anything else. Don’t blame me for keeping up the end of the bargain that you set.” And because I like to take accountability for my ish, I have to admit that he’s spot-on right.
Moral to the story with this one is this: sometimes you think that predetermining how someone is going to see you is the way to keep from potentially getting hurt. Here’s the thing about that, though — unfortunately, more times than not, all you’re doing is getting in your own way. If you’re deciding how someone should feel about you, that is a form of self-sabotage — and a definite way to end up friend-zoning yourself.
You Tell Everyone and Their Grandma That You’re Only Seen As Guys’ Friend
There is someone I know who, well, I don’t think she’s ever had a boyfriend before — and she’s good, GOOD, and grown at this point. I do know that she’s liked quite a few people, and no one has really taken her seriously, though. There are a couple of reasons why (because some of the men have told me directly); however, the main one is because she has told pretty much anyone who will listen that she is seen as the homie for men for so long that her words have created her own reality.
In other words, she is the living meaning of the quote, “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny” (Chinese philosopher Lao Tzu said that).
That said, although science is forever conducting research on whether or not emotional energy is indeed “contagious,” what we do know is something called emotional contagion is quite real; it’s what happens when you are around someone and you end up picking up on their body language and then mirroring/imitating it, sometimes without even noticing. Now think about that from the angle of what we’re discussing in this article.
If you’re around a guy and all you’re sending off is “just friend” vibes, there’s a good chance that even if a guy thinks you’re attractive, he may give you the same energy because he’s mirroring what you are doing. Or even if he was potentially interested in you, if all you talk about is how you’re every guy you know’s BFF — he may take that as meaning that you don’t want to be anything else…or more.
Remember that quote — your thoughts ultimately can become your destiny if you’re not careful. I mean, if you want to ultimately be every guy’s confidant about some other woman, hey have at it. If not…emotional contagion is real. What kind of body language and conversation are you giving off…that the men around you just might be…mirroring?
You Tend to Play Down Your Femininity (and Sensuality)
This year, the rom-com Just Wright(Queen Latifah, Common, Paula Patton) turns 15 (time, boy). Although it’s been a hot minute since I’ve watched it, I thought about how much Queen Latifah’s character, Leslie, helps to make this particular point. And while we’re here, although it might seem like Paula Patton’s character, Morgan, was the “villain,” actually Leslie’s mom (played by Pam Grier) is who irked me most of all.
I say that because, while Leslie was definitely a tomboy, it’s almost like her mom never really encouraged her to explore her more feminine and sensual side — and to me, that, is what made it initially difficult for Common’s character Scott to not see her as much more than “one of the boys.” Because clearly if there was absolutely no physical chemistry or connection, sex wouldn’t have ultimately gone down, and he wouldn’t have eventually ended up with Leslie (because who wants to be in a long-term relationship with someone whom they aren’t physically attracted to)?
I don’t know about y’all, but I know some “Leslies.” They might not be the traditional kind of pretty (whatever that means these days); however, they are definitely beautiful in their own right. Thing is, it can be hard to see them as “sexy” on any level because they’re always in some jeans and kicks and dapping guys up. Oh, but put them in a dress and some pumps sometimes and damn — she’s definitely giving other women a solid run for their money.
Listen, I’m a sneakerhead and proud of it. I remember a time when I didn’t own any, though, and the last boyfriend who I will ever have in this lifetime bought me some sneaks because he wanted to see what I looked like in a pair. About a year later, he felt like he created a monster because he rarely saw me dress up anymore, and he missed it. Because the thing about fashion is that it has the ability to bring out different sides to us.
If, when it comes to your own sense of style, words like “feminine” and “sensual” rarely — if ever — come to mind, why not make a few tweaks to that? No one said that you have to wear a little black dress every day. All I’m saying is just like Leslie caught our eyes when she dressed up, the same thing can happen to you…off screen.
You Are More Concerned with Being Everyone Else’s Matchmaker and/or Dating Coach
Does everyone come to you for relationship advice, and yet, interestingly enough, rarely are you offered any? Yeah, that’s another huge sign when it comes to what it means to friend-zone yourself. Here’s what I mean — a couple of years ago, I got sick and tired of a woman telling me that she was interested in a guy, yet she was too “scared” to tell him. He was a friend of mine as well, and so, one day, I randomly mentioned her in conversation, just to see where his head was at.
When he told me that he thought that she was cute, smart, and funny, I asked him if he had ever considered asking her out. His response was perfect for the point that I am trying to make here: “Oh, she’s not seeing someone? Every time we talk and the subject [of relationships] comes up, she’s always mentioning other women, so I thought that was her way of deflecting off of her.”
Okay…I don’t know how a guy is supposed to pick up on signals that you would be open to going out with him if you are constantly playing matchmaker when it comes to him and someone else, or even if you are the one he comes to for advice about another woman. I mean, I know in Usher’s song, “You Make Me Wanna,” and particularly when he said that he would (romantically) think about his best (female) friend after talking to her about his girlfriend, that it might seem like that’s the route to take — trust me, IT’S NOT.
I’ve got enough male friends, and I’ve been working with men long enough to know that they are pretty literal and quite good at compartmentalizing things. So, even if you are a bomb individual in their eyes, if you’re always talking to them about other women, they are going to see you as some version of a free dating coach and probably not much else. And if men are sounding off about other ladies to you…how in the world can you be seen as anything more than a shoulder or an ear?
What You Think Are ‘Boundaries’ Are Actually WALLS
Another way that some people friend-zone themselves is that they don’t allow someone to get close enough to see them as more than a friend. Group dates? Sure. One-on-ones? Nah. Text exchanges? Sure. Phone calls? They’re not so comfortable. Surface conversations about music, sports, culture, etc.? Sure. Deep conversations about dreams, feelings, and desires? They are gonna skirt around those as much as they possibly can.
I’ve asked some people who move like this what the deal is; what most of them say is since so many people see, treat and like them as a friend, they don’t want to run the risk of getting hurt or ultimately losing even the friendship if they step out and actually express more than platonic interest. If that is you, that, my dear, is also a form of self-sabotage.
Honestly, even when it comes to the whole “friends with benefits” thing, when the dynamic has run its course, usually who seems to have a problem with being "just friends" most, to me, is women — or at least, women who know that they settled for less by agreeing to something that was less than what they wanted in the first place. Meaning, (most) guys can handle — and would even prefer — remaining some sort of friends after sex ceases.
And the reason why all of this is relevant is because…if you like someone, you shouldn’t be afraid to let your guard down and see where things could go. If the two of you have some sort of healthy connection, even if things don’t work out, there is probably something salvageable there where you can still stay in touch or at least hug it out whenever you run into each other.
Bottom line: Guarding your heart and assessing the potential risks? That is called having boundaries. Never letting anyone close enough to you to even consider you as an option? That is called a wall. BIG DIFFERENCE.
No One in Your World Knows That You Truly Desire a Relationship
“You have not because you ask not.” It’s a verse in the Bible (James 4:2, to be exact) that is a great way to bring all of this to a close. I say that because the reality is, if you’ve seen yourself all up in and throughout this article, there’s a pretty good chance that another reason why you keep friend-zoning yourself is because no one really knows that you truly desire to be in a relationship in the first place. It’s like you assume that no one is going to see you in “that way,” and so you keep the wish to yourself.
Here’s the thing about that, though — as a Business Insider article states, there is a lot of power in asking for what you want because making a declaration helps to set things into motion; plus, as author Paulo Coelho once penned, “When you want something, all the universe conspires in helping you to achieve it.”
Adding to all of this, I promise that once you let your safe space know that you’re truly interested in dating, I’m willing to bet that you’ve got at least one or two girlfriends who will be more than happy to hook you up up with someone — they were just waiting on you to say the word. You know what they say — closed mouths don’t get fed and, as far as this topic is concerned, if you don’t say that you want to get out of the “friend zone”, how is someone supposed to know it?
___
Friend-zoning? If you’re on the receiving end, it can be a hard pill to swallow. The only thing more challenging? It’s if you are doing it to your own self.
Now that you see what that looks like, please make the decision to pivot into something else. Hey, you never know what possibilities are in store when you actually put forth the concerted effort to stop…friend-zoning yourself.
Amen? Amen.
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