Seasonal Affective Disorder (SAD) is a type of depression that tends to be most severe in the winter months. And for those of you who already struggle with depression, SAD can make the dark and cold months of winter feel like they will never end.
For those who are already prone to depression or have a history of mental health issues, the darker months can exacerbate symptoms. The lack of sunlight during the winter months can disrupt the body’s circadian rhythm and affect the production of serotonin, a neurotransmitter that helps regulate mood.
Common symptoms of SAD include:
- a persistent low mood.
- a loss of pleasure or interest in normal everyday activities.
- feeling irritable and easily frustrated often or most of the time.
- feelings of despair, guilt, and worthlessness.
- low self-esteem, questioning your value, purpose, and worth.
- tearfulness and crying, and at times it can seem to happen out of nowhere.
- feeling stressed, overwhelmed, or anxious, and believing you do not have the skills to cope.
You may already experience some of these symptoms, and you notice that during the winter months, it gets worse. There are some things you can do to help you through these next few months.
Use a Sunlamp
One of the most effective treatments for SAD is light therapy. This involves using a lightbox that emits bright light, similar to natural sunlight, for a specific duration each day. The light stimulates the brain and helps regulate the body’s internal clock, improving mood and energy levels.
Lightboxes can be purchased online or recommended by healthcare professionals. Do some research, as not all lamps that say they are for light therapy are professional grade. I have clients who recommend the Northern Light Technologies brand.
Take a look at some more here.
There has also recently been research coming out on the effectiveness of Red-Light Therapy for several conditions, including SAD. You can learn more about it here.
Exercise and Diet
Regular exercise, especially outdoor activities during daylight hours, can boost mood and increase serotonin levels. When exercising, the body releases endorphins, which are natural mood boosters.
Regular exercise can help improve sleep patterns, increase energy levels, reduce anxiety, and enhance overall well-being. There are various ways to incorporate outdoor exercise into your routine. Taking a longer route on your walk to work, going for a run, or engaging in outdoor activities like snowball fights (if the weather permits) can provide opportunities for physical activity while also benefiting from exposure to natural light.
It is important to note that consistency is key, so establishing a regular exercise routine is recommended for long-term symptom relief.
Of course, there are times when exercising outdoors is impossible. Remember that any activity is better than none, so do not feel like if you cannot do it outside, you should not do it at all.
Overall, exercise, especially when performed outdoors, can play a significant role in alleviating symptoms of SAD. Incorporating physical activity into your daily routine can have a positive impact on mood, energy levels, and overall mental well-being.
Diet is another factor to consider. Consuming foods rich in omega-3 fatty acids, such as fatty fish, walnuts, and flaxseeds, may help improve mood. Avoiding excessive caffeine and alcohol can also contribute to better mental health. Unfortunately, our bodies tend to crave what is unhealthy for us when we are feeling unhealthy. It can be a vicious cycle that can keep you trapped in SAD symptoms.
Sleep Routine
Getting enough sleep and maintaining a consistent sleep schedule can also help regulate mood and energy levels. You may not feel like it, but it is particularly important to go to sleep and wake up at a consistent time every day. If you have issues with falling or staying asleep, here are some sleep hygiene ideas to help you get started.
- Avoid napping during the day.
- Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime.
- Exercise can promote good sleep.
- Food can be disruptive right before sleep.
- Ensure adequate exposure to natural light.
- Establish a regular relaxing bedtime routine.
- Associate your bed with sleep.
- Make sure that the sleep environment is pleasant and relaxing.
- Stick to a sleep schedule of the same bedtime and wake-up time, even on the weekends.
- Practice a relaxing bedtime ritual.
- Exercise daily.
- Evaluate your room.
- Sleep on a comfortable mattress and pillows.
- Use bright light to help manage your circadian rhythms.
- Wind down at night.
- If you can’t sleep, go into another room and do something relaxing until you feel tired.
Learn more about how these 16 Sleep Hygiene Tips can help
Use Your Supports or Find New Ones
Social support is crucial for individuals with SAD. Staying connected with loved ones, participating in social activities, and seeking support from mental health professionals or support groups can provide comfort and understanding during the challenging winter months. You could:
- Reach out to loved ones and share your feelings. It is okay to seek comfort from friends, family, or trusted individuals. Connecting with others can help alleviate feelings of loneliness or isolation.
- Make plans or organize a get-together with friends.
- Join a club or activity you are interested in and will connect you with others (i.e. . a book club, a church community, take a cooking class, etc.).
- Find a support group or professional counselor to help you through this time.
The most important thing to remember is that you maintain a healthy routine by sticking to a regular sleep schedule, eating balanced and healthy meals, and engaging in regular physical activity. These actions can improve your mood and overall well-being during the winter months.
It is important to remember that each person’s experience with SAD is unique, and what works for one individual may not work for another. It may require trial and error to find the most effective treatment plan.
Seeking professional help is always recommended for those struggling with SAD or any other mental health condition. So please reach out to Life Giving Counseling Services to add another support for yourself.
