Posted January 18, 2024 by Jen Yates, MS, Manager, Health & Wellness
Changes in nature, cooler temperatures, pumpkin spice and the anticipation of the holidays make the fall and winter seasons favorites for many. But for those suffering from seasonal affective disorder (SAD), shorter days with intermittent sunshine can make this time of year long and dreary — both physically and mentally.
The American Psychiatric Association estimates about five percent of adults in this country suffer from SAD, a reoccurring type of mild-to-moderate depression that tends to have a seasonal pattern. For most, symptoms and mood changes begin in the fall and can linger until late spring. Summers are most often symptom-free.
While the exact cause is unclear, many health experts suspect the diminished exposure to sunlight can disrupt individuals’ circadian rhythms, as well as their melatonin and serotonin levels, adversely affecting their sleep, mood and overall daily functionality.
If you’re suffering from seasonal depression, don’t just brush it off as a case of the winter blues. SummaCare offers five ways to treat SAD so you can get back to feeling more like yourself and enjoying the festive holiday season.
Increased exposure to daylight can help alleviate SAD symptoms. Weather permitting, get outside for a walk or long hike. You also can rearrange your desk next to a window and open your blinds to let in as much natural light as possible.
Natural light increases serotonin levels in the brain. Increasing serotonin levels has been shown to help with mood regulation by reducing feelings of sadness or anxiety, while boosting happiness.
Some individuals suffering from SAD experience reduced symptoms when they sit in front of a light therapy box for about 20 to 30 minutes each day within the first hour of waking. Light therapy boxes use a special fluorescent bulb, designed to mimic daylight, which emits light at least 10 times brighter than ordinary home lighting.
Doing light therapy in the morning helps to regulate your circadian rhythm (sleep-wake cycle) and can actually change chemicals in the brain that boost your mood.
Build in ample social connections and carve out time for hobbies and other enjoyable activities. Those with busier social calendars often experience relief from common SAD feelings of isolation and loneliness. Research shows your body releases endorphins during positive social contact, similar to the physical response after a hard workout, which gives a boost of happiness, while reducing stress.
Maintaining a daily routine, eating healthy foods, exercising regularly and getting a good night’s rest are all important daily self-care practices to help relieve symptoms of SAD.
A healthy diet chock full of fruits, vegetables, whole grains and lean proteins can boost your mood and give you more energy, while exercising regularly releases endorphins in your brain to improve your mood and reduce stress.
It’s also vital to make sure you’re maintaining a consistent sleep schedule. To help fight SAD symptoms, aim to get between seven and nine hours of sleep at night and wake up with the sun in the morning.
If your budget allows, take a winter vacation to a warmer climate away from the dark, frigid conditions of the north. The anticipation beforehand and the excitement from the vacation can linger for weeks to help you get through the long winter months.
An added bonus: sunnier climates can increase your vitamin D levels. Many people, especially in Northeast Ohio’s climate, do not get enough of the “sunshine” vitamin, which can lead to depression-like symptoms.