What is Seasonal Affective Disorder: 10 Ways to Beat the Winter Blues

SAD, otherwise known as Seasonal Affective Disorder, is a type of depression that occurs during the change of seasons, primarily late fall into winter, lasting until early to mid-spring. This is a very real disorder, and I am very well versed in it, as I have suffered from it for years. The problem was that I hadn’t noticed the pattern for quite a few years. I worked nights as a nurse, so I dismissed it as exhaustion and the life circumstances I was experiencing at the time. For example, let’s look at some of the symptoms that might occur:

• Lack of Energy (more than usual)
• Feeling irritable and sluggish
• Not being able to concentrate or “brain fog”
• Lack of interest in things and activities you have enjoyed in the past
• Sleep disturbances
• Depressed feelings most of the day, every day
• Changes in appetite and/or weight
• Feelings of hopelessness, feeling you’re not worthy, or feelings of guilt
• In extreme cases, thoughts of suicide (if this is the case, please see your medical provider for additional resources).  
• Oversleeping (like all of the time)

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Why Does Seasonal Affective Disorder Occur?

We, humans, love predictability. We may say we like adventure and living by the seat of our pants. You may enjoy that from time to time, but our brains and bodies, not so much. They like routine. Our bodies thrive on a rhythm that our bodies follow every day, known as the circadian rhythm. Circadian rhythm is a 24-hour cycle that helps us carry out essential functions. Our sleep/wake cycle is the most well-known and is driven by our internal clock. This is driven by daylight, which triggers daytime alertness, while darkness promotes melatonin production.

Melatonin is a hormone that promotes sleep and helps us stay asleep through the night. The lack of sunlight in the winter months can disrupt your body’s circadian rhythm and lead to feelings of depression. Furthermore, there can be a decrease in serotonin, which is a neurotransmitter that affects mood. Yes, all this is from less sunlight!

Ways To Combat the Winter Blues

Vitamin N- We need more nature. Even though we are humans, we are still part of the animal kingdom. We were meant to be close to nature. Being outside can give you an immediate boost in energy, and we tend to socialize more with others when we are outside. Get in tune with nature by hiking, or if you are not the “woodsy” type, try your hand at gardening. Studies have shown that just having your hands in soil can elevate mood and decrease anxiety.

Vitamin FA—Americans do not get enough fresh air today. We spend most of our time indoors. Just getting outside and getting more fresh air will boost your mood. Make outdoor time or play mandatory for you and your family.

Vitamin D- is known as the sunshine vitamin. Equally important, research has linked low levels of vitamin D to depression, obesity, diabetes, cardiovascular disease, osteoarthritis, and even cancer. Getting this level tested is easy at your doctor’s office. I will almost guarantee that you’re low. Taking a supplement is a great idea. In fact, not only during winter but all year long. I take Vitamin D from RNA reset by Dr. Caroline Dean. This supplement is perfectly formulated for proper absorption. You can get 15% OFF with this link to their site.

Vitamin S- To produce Vitamin C, we need sunshine. Everyone is depleted in this day and age. Likewise, when we go outside, we wear sunscreen. Likewise, this prohibits the body from making vitamin D. Sunshine helps the skin make it, and sunscreen blocks its production. Even low SPF’s have an impact on vitamin D production.

Lamps And Laughter To Combat the Winter Blues

Lamps- Try using a Sunlamp, sometimes called a SAD lamp. These lamps mimic natural outdoor light, and they can be very effective in treating symptoms of seasonal affective disorder with a positive impact on serotonin and melatonin levels. This is one that I have used by Phillips.

Laughter- It’s hard to feel blue when you’re laughing. Therefore, get together with those who make you laugh, watch a funny movie, or watch improv or stand-up comedy. Laughter releases endorphins in your brain that make you feel good and ultimately protect you from stress damage while boosting your energy.

Exercise And Clothing

Exercise- I’m sure you knew this was coming. Getting some movement every day and working up a bit of sweat helps to alleviate feelings of depression (those endorphins again). Do something you like and make a point to do it several times a week.

Get Away And Get Plenty of Rest

Get Away- This is a big plus if you can get away in the winter to a nice sunny destination. And, to take it a step further, move out of winter altogether. I know moving to a place with more mild winters has really helped me immensely. Even though it still gets cold where I live, it seldom goes below freezing, which helps me and my family get outside all winter without freezing our faces off. On a serious note, though, the closer you move to the equator, the more daylight you have during winter.

Don’t fight Rest- This is a tip, especially around and after the holidays. We spend so much time running around, attending get-togethers, and just doing “everything.” Our lives are already busy, and you have added a couple of months of holiday activities, but now you’re just exhausted. Get adequate rest. Go to bed early. Take some days off. Say no to more activities for now. Furthermore, we need to reset sometimes; the new year is the perfect time to do that.

In conclusion, these tips will help prevent seasonal affective disorder or SAD. Lastly, getting started is the hardest part, so pick one or two and slowly add in as the weeks progress. Happy Winter!

If you need help, please reach out to me and book a complimentary discovery call.