Do You Suffer from Seasonal Affective Disorder?

Are you one of millions who experience seasonal affective disorder, or SAD?

Many people experience less energy and lower moods during months when there is less daylight. But true Seasonal Affective Disorder can involve a complex combination of factors including circadian biology, physiological shifts, and lifestyle factors such as less activity or more sleep.

In other words, SAD may be more than just the “winter blues” for some people. It may even be a subtype of major depressive disorder with recurrent episodes of depression that occur in a seasonal pattern.

But the good news is, relief for many people can be relatively is easy to achieve.

Why We Feel SAD In Winter

Sunlight is a nutrient. Exposure to sunlight increases the feel-good chemicals in your brain and body, including serotonin. Depending on where you live, you may experience long, cloudy winters where you don’t get direct sunlight every day. This can create a physiological set-up for feeling blue or moody.

In addition when there is less sunlight, our bodies don’t suppress the release of melatonin as effectively as they do during the summer months. Melatonin is created by your brain when it’s dark and aids with sleep. Too much melatonin can leave you feeling sluggish, mentally foggy, and make you want to sleep more. It’s as though during winter your body doesn’t easily make the distinction between day and night.

For millennia, our ancestors honored the natural rest cycle that winter brought, including sleeping more in the winter.  However, today most of us are accustomed to living a 24/7 lifestyle with much of our world artificially lit up when our bodies intuitively know we should be sleeping. To make matters worse, most of the lights we encounter today are still incandescent and fluorescent. Overexposure to these types of lights can contribute to SAD and also cause symptoms such as eye fatigue, hyperactivity, and stress.

Incandescent lights in particular put out a yellow-orange frequency. If your body becomes overdosed or sensitive to this frequency, you may experience fatigue, lethargy, weight gain,  carbohydrate cravings, premenstrual moodiness, irritability, excessive sadness or changes in your libido.  You may even experience changes to your menstrual cycle. Many people become irritable and depressed. Finally, you may experience a weakened immune system and notice that you catch more colds or even the Flu.

Here’s what you need to know about SAD and how you can overcome the symptoms of SAD and become happier this winter.

8 More Ways to Reverse the Symptoms of SAD

Getting out in the sun is the best way to alleviate symptoms of SAD. Your body needs a minimum of about 30 minutes of sunlight per day. (Two hours is ideal.)  However, all of the nutrients and energy you receive from 30 minutes of sun exposure are depleted after 48 hours. And, in the winter months, it can be difficult enough to get sun exposure every day.

So here are 8 easy ways to help alleviate the symptoms of SAD:

1. Use full-spectrum light. Full-spectrum artificial light is the closest thing to real sunlight and contains all the colors of natural light, including the blues, greens, and purples. Fluorescent and incandescent bulbs don’t.  Using a full-spectrum light for about six hours per day is equivalent to getting 30 minutes of sunlight. An easy way to add more full-spectrum light to your environment is by replacing your light bulbs with full spectrum light bulbs. If you prefer not to replace all of your light bulbs, another highly effective way to combat seasonal blues is with a full-spectrum light box. Light boxes are great for rainy days, too. The idea is to enjoy the ambient light from 5 to 10 feet away in your peripheral vision. Be sure not to stare directly into a light box. This can cause eyestrain and headaches. 

2. Take a multi-vitamin/mineral. Taking nutritional supplements can contribute greatly to your health. I recommend taking a good multi-vitamin to give your body and your brain the support they need. 

3. Supplement with vitamin D. Vitamin D deficiency is linked to depression, certain cancers such as breast and colon, a weakened immune system, poor bone health, and much more. Make sure to get 2,000- 5,000 IUs per day in the winter, especially if you tend to be vitamin D deficient (less than 40 ng/ml.). Some people require more to get their levels into the optimal range. 

4. Get enough essential fatty acids (EFAs). These are found in cold-water fish (such as salmon), nuts, seeds (such as flaxseed), and many plants. You can also take fish and flaxseed oil. Aim for 500–2,000 IUs of fish oil or flaxseed oil per day or some combination of the two. If you eat your fish, be sure to avoid the farmed varieties. 

5. Eliminate refined foods. Cut out sugar, flour, and other processed and white foods from your diet. Eating processed carbs increases serotonin, which you might find in short supply if you’re not getting enough natural light. Be aware that while this may give you an initial pick-me-up, the drop afterwards just isn’t worth it. Plus these foods deplete vital vitamins and minerals that help the body handle stress and build immunity. Instead, try eating a baked or roasted potato between 4 pm and bedtime. You may also want to read Potatoes, Not Prozac by Kathleen DesMaisons, Ph.D. 

6. Women who meditate or practice other methods of deep relaxation are able to alleviate many seasonal blues symptoms. Relaxation decreases levels of the stress hormones cortisol and epinephrine in the blood and helps to balance your biochemistry. Practicing Metta, or loving kindness meditation, can be particularly helpful. Start by practicing Metta toward yourself by sitting quietly and mentally saying, “May I be happy. May I be well. May I be safe. May I be peaceful and at ease.” Often feelings of anger, fear, and sadness will arise. When they do, send loving kindness toward your feelings — without sugar-coating them. 

7. Some cases of depression can be helped through exercise alone. You need at least twenty minutes of aerobic-type activity three times a week to boost your mood. Try brisk walking during sunlight hours. Don’t wear sunglasses. This allows your eyes to absorb the light. Often doing this can be enough to increase endorphins. 

8. Don’t watch the news! The old saying “no news is good news” is actually very true. Psychologic studies show the content of TV programs can affect your mood, thinking, and behavior. Watching negative, sensationalized news events on TV, such as crime, disasters, violence, political discord, or injustices toward others can exacerbate your personal worries and, over time, cause sadness, depression, anxiety, and even PTSD.

Adopt as many of my suggestions as you feel comfortable with. Not only will they chase away the winter blues, they’ll help you stay healthy at the cellular level too. 

When to Seek Help for SAD

We all need to “go into darkness” at times to rejuvenate and to take stock of our lives. This is particularly true after we’ve created something significant in the outer world. I experienced this after the launch of each of my books, and I did my best to honor it.

However, if your symptoms are excessive, don’t ignore them. Listen to your body’s wisdom.  And seek the help of a professional if they are severe. Depression hurts you. It also hurts your family, your relationships, and can even jeopardize your career.

Do you experience SAD during the winter? What do you do to alleviate your symptoms?