9 Ways to Combat Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that occurs during the changing of seasons. There is winter-onset SAD, and summer-onset SAD, but regardless of the type — if you suffer from SAD, consider these 9 ways to combat it.

Winter is coming. We’ve turned the clocks back an hour. The sun takes longer to come up in the morning and it goes down before most of us are even done work in the evening.

Our days are getting shorter and the skies are cloudy and hazy with the approach of winter weather.

Most of us get a little tired and moody during this time of the year. But for some, the moodiness associated with shorter days and colder weather is really a condition called Seasonal Affective Disorder (SAD).

What Is Seasonal Affective Disorder (SAD)?

SAD is a depression that people feel as the seasons and weather change.

Researchers believe the lack of natural sunlight impacts how your body produces melatonin and other happiness hormones, leading to chronic, intractable mood issues.

The longer and more intense your winter, the more likely you are to suffer.

According to PsychCentral, while only 2 percent of the population experiences severe SAD, at least 1 in 10 people in the US will struggle with a milder form (e.g., “the winter blues”).

It’s normal to feel sad from time to time, but sadness that lingers is almost always a sign of something more chronic and long-standing. It could be

• Depression
• Stress
• Seasonal Affective Disorder

Here’s a few strategies to help you if you suffer from this problematic winter disorder.

1. Spend Time Outside

It might sound counterproductive, considering we just said the lack of sunlight is a major cause of Seasonal Affective Disorder, but getting fresh air will do your soul good.

Get out for a quick walk first thing in the morning.

Early morning walks expose you to sunshine, which may help you feel more wakeful throughout the day.

Too cloudy? Go anyway.

The sun’s UV rays are present, even when it’s cloudy, and will still help your body produce Vitamin D. A little exposure is better than none!

2. Keep Exercising

Many people stop exercising during the winter months.

The lack of sunshine makes them feel tired and sluggish, but a lack of exercise only exacerbates those symptoms.

Indoor exercise is fine if you can’t go out in bad weather.

Use the treadmill, ride a stationary bike, or find an inexpensive local gym to join.

Maintaining a healthy exercise routine will also help you avoid the weight gain associated with depression and SAD, freeing you up to sneak in the occasional holiday sweets.

3. Avoid Sugar

Speaking of holiday sweets, avoiding sugar can help you treat your depression. Processed sugar is a simple carb found in pasta, baked goods, and candy.

Simple sugars are addictive have been linked to the development of depression.

Sugar stimulates the reward center in your brain and leaves you hungry for more…and more…and more. Avoid them.

Reach out for complex carbs (including the carbs found in fruits and vegetables) instead.

4. Increase Your Vitamin D Intake

There is a direct relationship between low levels of vitamin D and the development of Seasonal Affective Disorder.

A study published by Nutrients in 2014 maintained that individuals with Seasonal Affective Disorder saw improvements in their depression symptoms after starting supplementation.

Talk to your doctor about what dose you should try; then, talk to your pharmacist about what options you have available for purchase.

5. Talk to Your Doctor about Other Supplements

There are several other vitamin supplements that may be helpful in treating the symptoms of SAD.

Talk to your doctor if your symptoms are mild enough that you can safely avoid the use of antidepressant medications.

A couple supplements to consider include:

• 5-HTP – Your body can produce 5-HTP, which in turn helps to create serotonin. The problem is that a lot of people don’t enough tryptophan-containing foods to help the 5-HTP convert. According to Pharmacy Times, 5-HTP has been proven to be as effective as some antidepressants.

• Melatonin – Your body needs sleep, especially when you are battling depression. Melatonin helps to regulate the cycles that help you fall asleep and stay asleep. Seasonal changes disrupt melatonin production, so if you take a supplement you may sleep better — and subsequently feel better.

6. Enjoy Your Carbs

Your healthy carbs, that is.

Believe it or not, eating carbohydrates will help your body maintain a healthy serotonin level. The good news here is that carbs help.

The bad news is that you can’t gorge on your favorite cookies or sweets to get results — you’ll need to stick to healthy fiber-friendly carbs for best results.

The sugar crash after those sweets will probably just make you feel worse.

7. Invest in a Light Box

Light therapy has proven incredibly effective for treating SAD.

Light boxes are readily available for purchase and give off a UV light similar to what you would get from the sun.

Just 30 minutes of light therapy per day can help to regulate your body’s circadian rhythms. You’ll feel better and sleep better, even if you only use it for a week or two at a time.

8. Consider a Dawn Simulator

Dawn simulators are a little different than light boxes, but a  2015 study in the Journal of Affective Disorders found that they can be just as effective. A dawn simulator acts like a light box.

It starts with a dim light and then gradually increases to a bright light, gently waking you up just like the rising sun coming through your windows might.

Look for a simulator that uses a full-spectrum light.

9. Talk to Your Doctor

Never be afraid to talk to your doctor about your experiences and symptoms. Your doctor will start with a physical exam and might order blood work to rule out any underlying physical causes.

After that, your doctor will help you to assess your mood and suggest a variety of treatments based on the severity of your symptoms. Your local pharmacist can help as well.

You might respond very well to cognitive therapy or you may be at a point where antidepressant therapy is necessary to help you get through the winter months.

Seasonal Affective Disorder is very treatable.

These treatments combined with some of the above therapies will make a huge difference in how you feel moving forward.

Conclusion

You probably know more people who struggle with the winter blues than you realize.

Don’t be afraid to talk to your spouse, a close friend, or your doctor if you’re struggling.

Having Seasonal Affective Disorder is nothing to be ashamed of or embarrassed about.

The sooner you recognize your symptoms and seek treatment, the sooner you’ll start to feel better so that you can live a healthy, fulfilled life.