Brighten Up: Tips for Seasonal Depression
The transition to winter is impactful. It can be seen all around us in nature. For about 10 million Americans, it also can be felt through a type of depression: seasonal affective disorder (SAD). Pottstown Area Health & Wellness Foundation (PAHWF) shares tips on how to overcome, rather than succumb to, this condition. You deserve to feel your best all year.
What Contributes to SAD
There is not one specifically known cause for SAD. It is triggered by the change of seasons, typically the transition to fall/winter. This seems logical. Cold temperatures, icy travel conditions, and nature in hibernation can cause isolation and loneliness. We enjoy less sunlight due to shorter days and the atmosphere is often gloomy.
Scientifically, this decreased sunlight has a direct effect on our circadian rhythm (biological clock). It decreases our levels of serotonin (a feel-good hormone), melatonin (which helps restful sleep and mood), and vitamin D. All this is a little squall for sadness.
How to Treat SAD
Many shrug off SAD as simple “winter blues.” However, you can take action to ease the weight of this heavy mood. Consider these proven practices for relief.
- Invest in light therapy. This non-invasive treatment involves sitting in front of a light box that emits 10,000 lux for about 30 minutes daily, preferably after waking. Consider placing one at your desk or near your breakfast area where you kick off your day.
- Get outdoors. Start your day with a morning walk where you can soak in some natural light. On bright, sunny days, you can capture about 50,000 lux; on gray days, you get about the same lux as from a light box. Plus, this light is “brightened” by the mood-boosting exercise of walking.
- Check your vitamin D levels. Low vitamin D can lead to depression at any time of year. Winter’s reduced sunlight causes vitamin D levels to drop further since we absorb the vitamin from sunshine. A simple blood test can determine if you need to increase vitamin D in your diet or through supplements.
- Psychotherapy works. Talking with a professional through this slump can unburden your heart. You even may uncover other reasons for depression that are exacerbated by SAD. A mental health expert also can help determine if medication is needed.
- Make connections. Although depression can zap your energy and interest, try to rally yourself to maintain social ties. Schedule phone and video calls so you can have a more tangible exchange than texts or social media. Meet for coffee or that morning walk. Check in with others. Likely, everyone is feeling a version of winter doldrums.
- Aim for 30 minutes daily, if only in increments. Check out these nearby workout locations in the Great Outdoors. Too cold outside? Consider joining a local YMCA or a local gym such as the Pottstown Athletic Club. Walk around your apartment. Take the stairs. Do some stretches, leg lifts, and squats while watching TV shows.
- Sleep: Aim for at least seven quality hours nightly for adults, more for children. Follow the aforementioned light-therapy tips to help with sleep hygiene.
- Enjoy a healthful diet. The holidays tempt us with plenty of sugar and carbs. Eat for a better mood. Load up on veggies, fruits, lean proteins, and healthy fats. Fiber-rich foods fuel your system for consistent blood sugar to combat the fatigue common in SAD.
Find Comfort in Your Community
If you or a loved one are suffering, PAHWF provides a wealth of help. Visit our website’s Mental Health page to connect with valuable resources.
Suicide and Crisis Lifeline: 988. Do not allow feelings of despair or grief to go untreated. Help is available for confidential conversations, all day, every day. There is always hope.
Important: Before attempting to treat SAD, or any health condition, please consult a healthcare provider.
Sources