Don’t get S.A.D. - 4 Ways to Combat Seasonal Affect Disorder
For many the fall and winter months often indicate a season of holiday cheer, lifted spirits, and celebration. But for others, the darker, colder days imply another type of season: one of grogginess, fatigue, and depression. If you typically experience the latter, during the winter months, you may be dealing with Seasonal Affective Disorder (S.A.D.) or some of its symptoms commonly called the “winter blues”.
Season Affective Disorder also known as Seasonal Depression is a mood disorder characterized by depression that occurs at the same time every year. It often occurs in geographical locations and climates that there is less sunlight at certain times of the year.
The signs and symptoms typically include:
Mood Symptoms
Feeling sad or down most of the day, nearly every day
Experiencing general discontentment, loneliness, and mood swings
Losing interest in activities you once enjoyed
Feeling hopeless, worthless, or guilty
Having thoughts of not wanting to live
Feeling restless or having difficulty concentrating
Feeling anxious or irritable
Body Symptoms
Having low energy and feeling sluggish
Experiencing appetite changes or weight gain
Behavioral Symptoms
Having problems with sleeping too much or too little
Social isolation
Sleeping too much
Although researchers and clinicians can’t be certain for the reasons our bodies may be experiencing symptoms of S.A.D. There are a few reasons that we’ve found plausible.
In one study, researchers from the University of Georgia did an experiment which found that low vitamin D levels increase the risk of Seasonal Affective Disorder. Vitamin D aka the sunshine vitamin is created by our bodies when we are exposed to UV rays. We need vitamin D due to its crucial role in serotonin production – a mood boosting hormone. Vitamin D production is widely known to regulate our mood leading to a decrease in depressive symptoms. And in the Northern Hemisphere, where we see UV rays the least, is during the winter months, which consequently leads to vitamin D deficiency in many.
On the other hand, some believe that seasonal changes disrupt the body’s circadian rhythm, the 24-hour clock that regulates how we function during sleeping and waking hours (Roth and Klein). A disruption to our circadian rhythm clock could cause us to sometimes feel overly drowsy during the day, mimicking depressive symptoms (Roth and Klein).
Another theory is that the changing seasons disrupt important hormones, such as serotonin and melatonin (Roth and Klein). These hormonal functions are important as they assist us in regulating our sleep and mood impacting our overall well-being (Roth and Klein).
Whether the cause of one’s S.A.D. is one or all of these, I am sure you’re wondering how to combat it. So, here are a few ways that research has shown to help manage your symptoms and boost your mood during the winter season.
#1 Try Light Therapy
Light therapy is one of the most popular treatments for Seasonal Affective Disorder. This type of therapy compensates for the lack of exposure to sunlight that may contribute to winter blues symptoms. During a session, you sit near a light box or lamp which illuminates bright light that mimics natural sunlight. Light therapy works by re-aligning your brain’s biological clock – aka your circadian rhythm. It helps to balance the activation of serotonin circuitry in your brain to regulate your mood, and contributes to stable and consistent sleep patterns to increase your alertness throughout the day. All of these factors lead to changes in your brain to help combat depressive symptoms!
#2 Take Vitamin D Supplements
Although we can use sun lamps to compensate for the lack of sun exposure during the winter months, we must remember that sun lamps, like natural sunlight, come with a risk of overexposure. Therefore, vitamin D supplements are a safe alternative to increasing your vitamin D levels. The benefits of supplements are that it lowers the risk of skin and eye related illnesses and is a user-friendly method of treatment. But, despite their popularity, remember to consult with your doctor before taking them.
#3 Surround yourself with Community and Exercise
A couple other methods commonly known to boost your serotonin is to increase your human connection and exercise! The importance of human connection speaks for itself. But did you know that hugging, cuddling, and holding hands result in a hormone release? When humans engage in affectionate physical touch, we release dopamine, serotonin, and even oxytocin, hormones that lead to feelings of happiness and calmness. Exercise, on the other hand, propels the body to release serotonin and endorphins —a hormone that blocks the sensation of pain and promotes feelings of pleasure. All these activities leave us feeling good and connected with our bodies, which combat feelings of sadness and disconnectedness.
#4 Set Goals and Plan Ahead
Last, but not least, creating a plan with realistic goals helps combat Seasonal Depression! As a therapist, I often collaborate with clients to create a game plan for winter at the beginning of the fall season. This is an important step, as it prepares the mind and body for the drastic time and temperature change. So as the weather grows colder, they are already in a healthy routine that prioritizes their sleep and wellbeing, making it an easier transition. An example of some small goals could be to exercise 3 times a week, walk every day before the sun goes down, schedule routine movie nights with your friends, or get some cuddle time with a loved one. The key here is to fill your chilly days with feel good things that you can look forward to! Sometimes winter comes as a shock to our system, but when you’ve prepared your mind and body, you get hit a little less hard.
Please note: Although many people utilize light therapy at home, be sure to consult with your physician and review the risk factors before use.
Click on the link below for more information on the light box:
