Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter months when daylight hours become shorter. It’s a condition that can significantly impact energy levels, mood, and daily functioning. The exact causes are not fully understood, but it is believed that reduced sunlight exposure can disrupt circadian rhythms and alter levels of serotonin and melatonin-specific chemicals for regulating sleep and mood.
Fortunately, there are evidence-based strategies that can help manage these symptoms to combat this condition and continue our day-to-day lives with minimal side effects.
Light Therapy
Light therapy is one of the most widely recommended treatments for Seasonal Affective Disorder. It involves using a light box to mimic natural sunlight, which changes the brain chemicals that affect your mood such as melatonin and serotonin.
To take advantage of light therapy, sit in front of the light box for 20-60 minutes each morning, starting early in the fall and lasting until spring, for maximum effect. Be sure to use a light box that emits at least 10,000 lux, position the light box at eye level or slightly higher, and maintain consistency for the best results.
Important note: those with eye conditions should take precautions with this therapy and consult their ophthalmologist.
Regular Physical Activity
Exercise has consistently been shown to improve symptoms of depression, including SAD. When engaging in physical activity, endorphins are released and serotonin levels get a boost, contributing to mood regulation. Aerobic exercise that gets your heart pumping is particularly beneficial such as walking, swimming, cycling, and strength training.
A brisk 20-minute walk outdoors in daylight hours can benefit SAD, impacting mood and energy levels. After all, natural sunlight is one of the best tools for this condition–even if it’s cloudy outside.
A Balanced Diet
Diet plays a huge role in successfully managing energy and mood levels, SAD or otherwise. Individuals experiencing SAD often experience cravings for carbohydrates, which can lead to exacerbated symptoms and crashes throughout the day. Instead of feeding into cravings, focus on a balanced diet full of lean proteins (chicken, fish, tofu), which will help produce dopamine and norepinephrine, enhancing mental alertness. Omega-3 fatty acids (salmon, walnuts, flaxseeds) are building blocks of the brain and can positively influence mood, while Vitamin D (citrus fruits, yogurt, cereal) helps the body fight disease and depression.
Maintaining a Consistent Routine
Shorter daylight hours can disrupt sleep patterns, leading to difficulty concentrating and fatigue. Establishing a consistent wake and sleep schedule can help to regulate your internal clock.
To start, set a simple goal to wake up at the same time each day–even on the weekends–limit screen time before bed, which will reduce blue light exposure, (which can interfere with our melatonin production), and create a bedtime routine that promotes relaxation, such as light stretching or reading.
When to Seek Professional Help
If symptoms of SAD become severe, unmanageable, or start to interfere with daily life, it is important to seek professional help. Persistent feelings of sadness, hopelessness, or an inability to perform routine activities may indicate the need for more intensive treatment. Some other options may include antidepressant medications, tailored psychotherapy, or a combination of both. It is never a bad idea to seek help and talk to someone who understands the condition to find out what treatment options are best and can be helpful.
With proactive strategies, the effects of Seasonal Affective Disorder can be mitigated, allowing for a healthier and more balanced approach to the winter season.