Are you feeling unusually low energy, tearful, struggling to get out of bed in the morning, craving carbs like never before, and dreading social interaction? If any of these resonate, you might be experiencing the effects of Seasonal Affective Disorder (SAD), also known as the ‘winter blues.’
The NHS estimates that a staggering one in 15 individuals suffer from some form of SAD, with two percent experiencing debilitating symptoms and 20 percent experiencing milder forms. However, only 12 percent are aware they have it, making it particularly distressing when symptoms appear unexpectedly.
SAD is triggered by the shorter, darker days of autumn and winter. It’s believed that the lack of sunlight disrupts the proper functioning of the brain’s hypothalamus, leading to increased production of melatonin (the sleep-inducing hormone) and decreased production of serotonin (the ‘happy’ hormone). Additionally, our natural circadian rhythms can become out of sync.
Interestingly, SAD is four times more common in women, a phenomenon attributed to the cyclical secretion of female sex hormones, estrogen, and progesterone, explains Dr. Natasha Bijlani, a consultant psychiatrist at the Priory.
Numerous studies also link low vitamin D levels to depression. During winter months, our bodies struggle to produce enough vitamin D due to limited sunlight exposure.
Combatting SAD: A Comprehensive Guide
So how can we effectively combat the effects of SAD? Here’s a holistic approach that addresses both lifestyle and medical considerations:
1. Nourish Your Body with a Balanced Diet
While it may feel tempting to indulge in starchy carbs and sugary treats, this can actually worsen SAD symptoms. These foods cause rapid blood sugar fluctuations, leading to further cravings. Instead, focus on complex carbs, rich in fiber, like bananas, apples, nuts, beans, whole grains, broccoli, and leafy greens. Incorporate protein-rich foods to further combat sugar cravings.
2. Supplement with Vitamin D
Nutritionist Rosemary Ferguson emphasizes the importance of taking a vitamin D supplement, especially during the winter months. Aim for a high IU dosage while maximizing your exposure to natural light. Studies recommend a daily intake of at least 600 IU.
3. Embrace the Outdoors and Forest Bathing
Combining sunlight or natural light with a walk outdoors can significantly improve your mood. In addition to boosting vitamin D production, nature has stress-reducing, anxiety-alleviating, and blood pressure-lowering benefits. Aim for some outdoor light within two hours of waking up to set yourself up for a positive day.
If your job keeps you indoors, make the most of your breaks and try to position yourself near windows to soak up as much natural light as possible.
4. Incorporate Aromatherapy into Your Day
Mood-boosting essential oils offer a simple way to lift your spirits. Enjoy a relaxing shower with aromatherapy oils, or apply a soothing oil to your wrists for an easy mood boost.
5. Get Active and Exercise
Increasing your heart rate triggers the release of mood-boosting endorphins, helps relieve stress, and leaves you feeling energized. For an extra boost, combine your workout with nature to maximize benefits.
6. Explore the Benefits of Yoga
Restorative yoga poses, combined with visualization and breathwork, can effectively brighten moods and empower individuals, according to a 2008 study by the International Journal of Yoga Therapy. Triyoga’s yoga manager, Genny Wilkinson Priest, explains that yoga helps individuals with SAD to see that their anxiety and sadness are temporary states of consciousness, offering a sense of freedom, personal agency, and balance. She recommends trying a supported child’s pose, lying in a right angle with your legs against the wall (‘viparita karani’), or reclining with a bolster along the upper back.
7. Harness the Power of Light Therapy
Light therapy offers a technological solution to mimic sunlight. Light boxes or SAD lamps emit artificial light that can be placed on your desk, exposing your body’s cells to what they perceive as sunlight. Studies have shown that 20-60 minutes of 10,000 lux of cool-white fluorescent light (about 20 times brighter than indoor lighting) daily can make a noticeable difference. The Seasonal Affective Disorder Association reports an 85 percent success rate with this type of therapy.
Malgo Dzierugo from Lumie, a leading light therapy brand, emphasizes the importance of light intensity. While regular lights provide only 400-500 lux, optimal mood and energy require light equivalent to a spring morning, at least 2,000 lux, or four times brighter than a well-lit office. Their new desktop Dash provides 10,000 lux, requiring just half an hour of exposure at a distance of 16 to 50 cm to feel a difference. Morning light therapy is typically most effective, but position your lamp at an angle to ensure the light reaches your eyes.
8. Connect with Others
Dr. Bijlani stresses the importance of social interaction, even remotely. Planning evenings or afternoons with friends, even via phone or video chat, can provide structure to your day and combat loneliness and negative thoughts or feelings.
9. Seek Professional Help
Since SAD is a mental health condition, consulting your doctor is crucial. They can assess if your symptoms are due to SAD or another form of depression and can also test for vitamin D deficiency or other underlying factors. Cognitive behavioral therapy (CBT) can be highly effective in treating SAD. Online video therapy platforms offer convenient access to professional help from the comfort of your home.
Remember, SAD is a treatable condition. By taking proactive steps to manage your symptoms and seeking professional guidance when needed, you can effectively combat the winter blues and experience a brighter, more vibrant winter season.
