5 Ways to Battle Seasonal Affective Disorder
Do the winter months put you into a funk? You might have seasonal affective disorder (SAD), a type of depression affecting millions of Americans that usually occurs during seasons of reduced sunlight.
Some symptoms of SAD include:
- Moodiness.
- Fatigue.
- Weight fluctuation.
- Loss of interest in things you usually enjoy.
- Excessive sleep.
- Difficulty concentrating.
- Persistent feelings of hopelessness or sadness.
Sunlight plays a key role in keeping the body’s circadian rhythm (24-hour “clock”) on track. During winter’s shorter days with less natural sunlight, that internal clock can be disrupted, leading to symptoms of SAD. Other factors are likely involved, too, such as social isolation when people spend more time indoors to avoid the cold. The critical differentiator between generalized depression and SAD is timing, predictable patterns associated with certain seasons, and decreased symptoms at other times of the year.
You should always talk to a doctor about the best way to address any serious health concerns, but there are effective steps you can take to fight milder SAD symptoms. Here are the top five ways to battle SAD.
1. Consider dietary supplements.
While low vitamin D levels have not been proven to cause SAD, they are linked. The two main sources of vitamin D are sunlight and diet. Shorter days mean less opportunity to get vitamin D from sunlight, and it’s challenging to get the recommended daily amount of vitamin D from diet alone, so supplements can help prevent deficiency during the winter months. Vitamin D is fat-soluble, so taking your supplement alongside a healthy fat — like vegetable oils, nuts, seeds, or fish — will help your body absorb it better.
More research is needed on the effects of herbal remedies like Saint John’s wort and fish oil supplements (pills containing omega-3 fatty acids) on SAD, but some promising studies suggest they can be beneficial.
2. Try light therapy.
One of the most effective and popular treatments for SAD is a therapeutic lamp, which can help regulate your circadian rhythm when natural sunlight is scarce. Look for a large lamp that can safely deliver high amounts of light (measured in units called luxes) and filter out harmful UV rays. The amount of time you need to spend in front of the lamp will vary based on its strength, so review the manufacturer’s instructions to ensure you use it correctly. Use your lamp consistently, even if your symptoms seem to improve.
A “sunrise alarm clock,” or dawn simulator, can make waking up in the morning easier. By gradually turning up the light and culminating in a full “sunrise” at the time of your alarm, such devices allow your body to wake slowly, making you more alert and less groggy when you do.
3. Stay active and engaged.
Your mind and body thrive on activity, and too much inactivity can lead to discomfort and stress. Physical exercise, especially aerobic activities like running or brisk walking, is proven to boost mood and energy. If you can’t stand the cold, try yoga, indoor swimming, or strength training at the gym. Remember: You are not trying to punish your body — you’re caring for it.
Don’t forget to engage your mind! That could mean doing brain-strengthening exercises like crossword puzzles, making time for a hobby, doing something creative like candle- or soap-making, or connecting with family and friends. Reach out to loved ones instead of waiting for them to initiate. Join a group that meets regularly, like a book club or a class, to make social connection a recurring part of your schedule.
Bonus: Plan a meetup around the physical activity of your choice, like biking or dancing, and engage your body and mind at the same time.
4. Go outside.
Humans simply weren’t meant to be indoors all the time. Even brief exposure to nature can positively impact your sense of calm and well-being. It’s easier to stay inside where you can control the temperature, especially in a state where the weather is known for extremes, but you can learn to love the cold even if it doesn’t come naturally. Try to get outside as often as possible, especially during daylight hours, even if it’s overcast. Exercise is extra beneficial when done outdoors. Texas has plenty of national parks that are begging to be explored, plus hiking in the winter allows you to experience new landscapes. If you’re stuck indoors, try opening a window briefly to bring some of the outdoors to you.
5. Stay warm.
It’s hard to stay positive when your toes are numb. Take some tips from our northern neighbors and layer up with high-quality clothes (especially wool!). Use electric blankets, bed warmers, and space heaters (with caution!) to keep your space cozy. If you can access a hot yoga studio or indoor sauna, pop in and give your body a break from the cold.
Don’t worry if something that works for others doesn’t seem to help you; everyone is different. Practice good sleep hygiene, be consistent with the habits that work for you (even when you’re feeling well), and reach out to a professional if you need additional help. Proactively planning how to fight SAD can help you enjoy the winter months instead of just surviving them.
A cozy home can make all the difference when it comes to making it through the cold months; learn six ways to keep your house warmer this winter.
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