Top 10 ways to cope with Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a clinical form of depression triggered by seasonal changes, typically in winter. Well, it sounds like Winter Blues that resolve with temporary lifestyle adjustments, but SAD requires clinical intervention.
Common symptoms of Seasonal Affective Disorder include persistent low mood, fatigue, social withdrawal, increased sleep, and carbohydrate cravings. Other signs are difficulty concentrating, irritability, and feelings of hopelessness, typically worsening during fall and winter.
Here are top 10 strategies to help you manage SAD and reclaim your well-being:
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1. Light Therapy
A key factor triggering Seasonal Affective Disorder (SAD) is reduced exposure to natural sunlight. Reduced exposure to sunlight directly leads to a drop in Vitamin D levels in the body. Vitamin D plays a key role in the production of serotonin which regulates our mood. Vitamin D also affects your circadian rhythm, when it gets disrupted, an individual’s mood gets led to fatigue, lethargy and low mood which all are the symptoms of seasonal affective disorder.
Due to a lack of mood regulation and low serotonin levels, we start feeling low in winter. To alleviate this condition, artificial light of controlled wavelengths is used. Sitting in the light of an artificial light box that mimics sunlight helps the body produce natural Vitamin D.
If your healthcare provider recommends light therapy, you may consider purchasing a LIGHT BOX. A lightbox is a specially designed device that emits bright, artificial light to mimic natural sunlight.
2. Exercise Regularly
Regular exercise can effectively manage Seasonal Affective Disorder (SAD) by positively influencing mood and energy levels.
Exercising releases endorphins, also known as “Feel Good” hormones, which help improve mood and reduce stress. Physical activity also boosts serotonin and dopamine levels, chemicals essential for regulating emotions.
According to the World Health Organisation, engaging in 150 minutes of aerobic exercise weekly can be highly beneficial, especially during harsh winter months. Activities like brisk walking or indoor cycling help counter SAD’s effects. Even light daily exercise can make a significant difference, improving both physical and mental resilience against seasonal mood challenges. Some easy recommendations –
1. Body Weight Squats – 3 sets of 15 repetitions
2. Plank Hold – 3 sets of 30-second hold
3. Lunges – 3 sets of 10 repetitions on each leg
4. Brisk Walking – 20 minutes
5. Jumping Jacks – 3 sets of 1 minute each
6. Push Ups – 3 sets of 12 repetitions
3. Vitamin D Supplements
Vitamin D, often called the “Sunshine Vitamin”, plays a crucial role in human biology influencing bone health, immune function and mental well-being. As sunlight exposure decreases during fall and winter, Vitamin D levels can drop, particularly in regions with long and harsh winters. The deficiency is linked to Seasonal Affective Disorder.
Low Vitamin D levels may disrupt serotonin and dopamine production – neurotransmitters essential for mood regulation.
According to the World Health Organisation, adults should consider a daily intake of 10-20 micrograms (400-800 IU) of Vitamin D, especially in winter, to help counter SAD symptoms. Supplements paired with regular light exposure can improve mood and overall brain health.
4. Maintain a Healthy Diet
Maintaining a balanced diet can significantly impact Seasonal Affective Disorder (SAD), as nutrient-rich foods help regulate brain chemicals that influence mood. Consuming a variety of whole grains, lean proteins, fruits, and vegetables supports serotonin production (A key neurotransmitter responsible for emotional well-being).
According to the World Health Organisation (WHO) incorporating Omega-3-rich foods, such as fatty fish like salmon or some nuts and seeds, can help stabilize moods in colder months.
Meanwhile, the American Psychiatric Association (APA) recommends incorporating complex carbohydrates to help maintain blood sugar levels. This would help prevent energy crashes and reduce the fatigue often associated with SAD. Good sources of complex carbohydrates can be –
1. Starchy Vegetables ( White and sweet potatoes, corn, peas)
2. Legumes (Beans and Lentils)
3. Whole Grains (Oats, Quinoa, Brown Rice)
5. Establish a Routine
Establishing a consistent daily routine is essential for managing Seasonal Affective Disorder (SAD), as it helps stabilize mood and energy levels throughout the winter. By prioritizing regularity in sleep, exercise, and sunlight exposure, you can support your body’s circadian rhythm, which plays a key role in mood regulation.
A well-structured routine could include a fixed wake-up time, starting the day with a brief walk outdoors to maximize early morning daylight exposure. According to the World Health Organization (WHO), this natural light exposure can enhance mood stability and help combat “winter blues.”
The National Institute of Mental Health (NIMH), also emphasizes the benefits of a consistent sleep schedule. Aim to go to bed and wake up at the same time each day to support a balanced sleep cycle. A general recommendation is to have your last meal at least 2-3 hours before bedtime. This little change would support a more restful, uninterrupted sleep.
Incorporating daily exercise into your routine can also be beneficial. Even a 20-30-minute indoor workout can help boost energy levels and counteract the sluggishness that often accompanies SAD. The regularity and structure of this routine help create a foundation for resilience, giving you tools to handle seasonal mood changes.
6. Consider Cognitive Behavioural Therapy
Cognitive Behavioural Therapy (CBT) can be a lifeline for those struggling with Seasonal Affective Disorder (SAD). CBT can indeed help you find relief and hope in the darker months. A skilled therapist will guide you step by step, identifying the thought patterns and habits that might be weighing you down and helping you replace them with positive, uplifting routines.
According to Dr. Norman Rosenthal, a leading SAD expert, CBT with a therapist can transform feelings of helplessness into confidence, breaking the cycle of low energy and sadness. At times, we need external support, which a therapist is specifically trained to provide. There is NO SHAME in asking for HELP.
Dr. Kelly Rohan emphasizes the value of working with a therapist who can guide outdoor routines and self-care practices to improve mood. With a therapist’s support, you’ll build practical, empowering tools that brighten your outlook
Reaching out for CBT is the first step toward a brighter, more balanced winter- you are not alone in this journey.
7. Connect with Loved Ones
Connecting with loved ones can be a powerful way to combat Seasonal Affective Disorder (SAD). Social interaction stimulates the brain’s release of serotonin and oxytocin, chemicals essential for mood and emotional health, helping to counteract the isolation that can come with winter. Regular connection with friends or family helps maintain a healthy routine, promoting structure and accountability.
Dr. Normal Rosenthal, a pioneer in SAD treatment, recommends scheduling weekly get-togethers or virtual calls with loved ones (Facetiming your best friend is also Hanging Out with your Best Friend – Period). Even small, consistent interactions can reduce feelings of loneliness and boost mood, keeping you connected and uplifted throughout the season.
8. Spend time Outdoors
Spending time outdoors is essential for managing, as outdoor time also encourages physical activity, which releases mood-enhancing endorphins. This reinforces a structured daily routine, a key factor in reducing SAD symptoms. In addition, it would again regulate the body’s circadian rhythm by getting exposed to natural light.
According to the World Health Organisation (WHO), even a brief outdoor exposure – ideally 30 minutes daily can do wonders. It would support serotonin production countering feelings of lethargy common in winter.
Bundling up and embracing the season with walks or outdoor activities helps combat SAD by providing natural light and a boost to mental health.
9. Engage in Creative Activities
Engaging in creative activities can be a powerful way to Seasonal Affective Disorder, as they stimulate the brain’s reward system, encouraging dopamine release and uplifting mood. Activities like painting, writing, or music not only provide an emotional outlet but also shift focus away from winter’s low energy, helping to reduce SAD symptoms.
Dr. James Kaufman a prominent researcher, recommends dedicating time to creative expression as it builds emotional resilience and mental clarity.
The American Psychological Association (APA) also supports regular creative engagement, finding it boosts mental stability. Also, it creates a positive routine, helping individuals better manage the winter months.
Some Creative Activities can be –
1. Journaling or Expressive Writing
2. Art Therapy – Painting, Drawing, Sketching
3. Engaging in Music – Listening or Creating Music
4. Mindful Photography
5. Crafting or DIY project
6. Any of your creative hobbies
10. Practice Mindfulness and Meditation
Practicing mindfulness and meditation can be highly beneficial in managing Seasonal Affective Disorder (SAD), as both techniques help reduce stress and increase awareness of negative thought patterns often triggered in winter. Mindfulness helps individuals focus on the present, breaking cycles of worry and sadness. Meditation fosters emotional balance by stimulating the brain’s prefrontal cortex, associated with positive thinking and emotional regulation.
Yes you will say Meditation is BORING but –
“The mind is restless and difficult to restrain, but it is subdued by practice.” – Bhagwad Gita
The National Institute of Mental Health (NIMH) suggests practicing mindfulness and meditation daily to build mental resilience. Even 10 minutes of meditation can significantly reduce Seasonal Affective Disorder symptoms, promoting a more stable mood throughout the season.
Conclusion
In conclusion, managing Seasonal Affective Disorder (SAD) involves a balanced approach of lifestyle changes, therapy, and support systems. From embracing light therapy and staying physically active to connecting with loved ones and practicing mindfulness, each of these steps builds a foundation for mental resilience during winter’s darker months. It’s essential to personalize your routine, incorporating these strategies to suit your own needs and preferences. Remember, SAD can feel isolating, these steps help lift mood, boost energy, and promote well-being. Taking small, consistent actions can lead to significant improvements in mood and help reclaim joy and stability during challenging seasons.
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Great insightful writing.
A new discovery for me was the deficiency of Vitamin D leading to SAD. Stayed in India all my life, and 50-60% of us are Vit D deficient. Such an important vitamin.
Thanks for writing.
Small suggestion: I want the links to open in a new tab instead of the same. This way I can stay at your blog and go through the external links simultaneously.
Thank You, Sir, Your feedback is always appreciated… The changes have been immediately made.