If you’re feeling a little blue this month, you may be one of the estimated 10 million Americans that struggle with seasonal affective disorder (SAD).
SAD is a type of seasonal depression that affects 10-20% of Americans every year. The exact cause for SAD is not known, but it is associated with the reduced amount of sunlight, which lowers our serotonin production, increases our production of melatonin, & messes with our natural circadian rhythms, altogether leaving patients feeling drowsy, less happy, & even disoriented.
Serotonin is one of our “happy hormones.” Much of our serotonin comes from the sun, so the decreased amount of sunlight means decreased serotonin production. Reduced levels of serotonin can lead to feelings of depression & can negatively affect your sleep, appetite & sexual desire.
Accordingly, if there’s less sunlight, that means there are more hours of darkness, which creates an increase in the hormone melatonin. Melatonin is the hormone that makes us feel tired at night & helps us fall asleep. The excess amount of melatonin produced in the winter can make us feel more tired & lead to lower energy levels throughout our day.
This change in the amount of daylight also messes with our natural circadian rhythms. When we sleep at different hours of the day than normal or get more or less sleep than our bodies naturally desire, it can lead to feelings of grogginess & disorientation. It can also negatively affect our sleep quality, which also leads to lower energy levels throughout the day.
SAD is associated with feelings of depression, lowered self-esteem, loss of interest in favorite activities, appetite & weight changes, feelings of irritability & stress, unexplained aches & pains, changes in sleeping patterns, difficulty with concentration, fatigue, reduced sexual desire, increased risk for drug & alcohol use, & feelings of sadness & hopelessness.
If you believe you are struggling with SAD or another form of seasonal depression, here are 10 holistic strategies for fighting off the winter blues & taking care of your mental health this season.
1. Get more sunlight
This is one of the most important coping mechanisms for SAD. As stated above, SAD is associated with the reduced amount of sunlight, so a reasonable treatment is to increase your daily dose of the sun’s rays. Even just 15 minutes spent in direct sunlight can have enormous benefits on your mental health. Going for a walk or just sitting on your porch drinking coffee & soaking in the sun’s rays can increase your levels of serotonin & vitamin D, leading to increased levels of energy & feelings of happiness.
If you are unable to spend more time in the sun, consider purchasing a sun lamp. These lamps imitate the sun’s rays, & spending time basking in their glow can have similar benefits as spending time outdoors.
2. Exercise regularly
One of the causes of SAD is decreased levels of serotonin. Exercise naturally boosts our serotonin levels as well as the levels of our endorphins & other “happy” hormones. Aim to exercise for at least 30 minutes a day. Rhythmic, cardiovascular activities are linked to higher releases of serotonin & endorphins, so activities like running & walking, which can also be done outdoors in the sunlight, can have enormous benefits. However, any type of exercise, including dance, weight lifting, swimming, & more will boost your serotonin production.
3. Spend time with family & friends
Feelings of loneliness can contribute to depression & lowered self-esteem. On the contrary, studies show spending time with our loved ones can boost our self-esteem, self-worth & lower our stress levels. Make time in your schedule to spend with loved ones. Even if you can’t meet in person, a phone call with a friend can have enormous benefits for your mental health & the mental health of your loved one.
4. Eat for your mood
SAD is linked to higher sugar & simple carbohydrate cravings, but these foods increase inflammation in the body, which leads to higher levels of stress. They can also contribute to weight gain & increase feelings of depression. Instead, when you are craving sugars & carbs, try to get your sources from complex carbohydrates, like whole grains, & fruit.
To help your mood, incorporate more omega-3 fatty acids in your diet. Studies show increasing your consumption of omega-3 fatty acids, which can be found in fish, nuts & seeds, & plant oils, can lessen the symptoms of various mood disorders, including depression.
Additionally, increasing your consumption of Vitamin B12 & Vitamin D can improve your mood as well. Vitamin B12 is not produced naturally in our bodies, so it must be consumed through diet. A deficiency of Vitamin B12 is associated with fatigue & mood disturbances. Most people do not need supplementation of Vitamin B12, but increasing this vitamin naturally in your diet can help improve your mood. Vitamin B12 is found in animal products, such as meats, cheeses & eggs. You can also find it in fortified foods such as cereals.
We get much of our natural Vitamin D consumption from the sun, so we are often deficient in this vitamin in the winter. Vitamin D supplements are available, & you can consume the vitamin naturally by eating tuna fish, salmon, egg yolks, & cereals, milks & orange juice fortified with Vitamin D.
5. Practice self-care for stress relief
Many people who struggle with SAD feel higher levels of stress. Limiting the stressors in your life can improve symptoms of SAD.
For stressors you cannot eliminate, developing coping mechanisms to deal with them can be helpful. Make time for activities you enjoy, & make sure you give yourself breaks when you are doing stressful activities. If needed, seek our professional counseling to help you learn emotional regulation skills & different coping mechanisms to deal with life stressors.
6. Stick to a regular sleep schedule
One symptom of SAD that leads to increased feelings of depression & fatigue is the disrupted sleep schedule. The decrease of serotonin, increase of melatonin, & disrupted circadian rhythm all lead to increased drowsiness & decreased energy.
Setting a regular sleep schedule can help with these symptoms. Set a time to wake up & fall asleep each day, & stick to it as closely as you can, no matter how your schedule varies. Before bed, make sure you have a “wind down” hour, when you put away the screens & engage in self-care to relax your mind.
If you still feel you are struggling because of the longer hours of darkness, consider investing in a Dawn Simulator. These are alarm clocks that simulate natural light to ease you into waking in the morning. I personally own one of these clocks because I wake up before the sun for much of the year & it has been a game-changer in my morning energy levels.
7. Limit alcohol consumption
SAD has been associated with increased risk for drug & alcohol abuse. Depression can increase the temptation for using alcohol as a coping mechanism, but alcohol actually makes depression worse. The result is an increased dependency for this substance but no benefits for your mental health.
If you find yourself drinking more, consider reaching out to a professional counselor for assistance.
8. Keep a journal
Journaling can help us process our feelings & emotions. Studies show journaling can lead to reduced feelings of stress & anxiety. Additionally, keeping a gratitude journal can increase our self-esteem & lower stress levels. Take time each evening to journal about your thoughts & feelings & write down a few things that you are grateful for. The more specific you are with what you write, the more effective this practice will be.
9. Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is a mental health treatment that teaches techniques & tools to help you change your thinking & improve your mood. CBT can provide you with coping mechanisms that can be used, not just this season, but throughout your life. A study by the American Journal of Psychiatry found that when patients used light therapy or CBT alone, they had similar positive effects. However, one year later, the group that used CBT was experiencing fewer recurrences of SAD & less severe symptoms than the group that only used light therapy.
You can read books on CBT, but I highly recommend seeking a medical professional to help you learn the initial techniques & treatment.
10. Know that you are not alone
When our mental health is struggling, it is easy to believe we are the only ones feeling this way. This can lead to increased feelings of isolation, & even worse, make you feel that you cannot share about your emotions & struggles.
If you are struggling with SAD, know first & foremost that you are not alone. As stated above, 10-20% of Americans struggle with SAD, & even more than that report milder symptoms of depression during this time of year. Additionally, depression itself is one of the most common mental health disorders, affecting an estimated 5% of the global population.
Talking to someone about the way you are feeling can help you cope with the stressors in your life, & discovering that someone else is also struggling may help you feel less alone & lead to increased feelings of self-worth. Seeking help from a medical professional can also be a great first step in managing your depressive symptoms. Your mental health is a priority, & it should be treated as such.
The winter may seem long, but there is always the bright ending of spring at the end. Take care of yourself this season, have grace for yourself during your mental health journey, & always remember that you are not alone.