1/18/2024
I hate to sound dramatic when I ask if surviving the Winter season is challenging for you? But, is it? Asking for a friend…
Seasonal Affective Disorder (SAD) is categorized as a type of Depression and has been linked to a possible chemical change in the brain that occurs when the days become shorter in Autumn and Winter months. Symptoms include feeling sad, listless or down on most days, losing interest in activities you may usually enjoy, low energy and sluggishness, sleep disruptions, carb cravings, overeating, and weight gain, difficulty with concentration and memory, hopelessness, worthlessness, guilt, and even suicidal thoughts.
While I am in no way trying to diagnose anyone (remember I am not a physician and if you are experiencing any of the above symptoms, please discuss them with your trusted health care provider), I would like to point out that feeling any of these symptoms repeatedly year after year can be familiar and defeating(5% of the population is diagnosed), but the good news is there are some actions you can take to help lessen your symptoms!:
**Taking steps early on in the Autumn season can help significantly reduce symptoms from escalating in months January-March.**
Light Therapy: The thought behind this therapy is that the decrease in natural light and the type of light during fall and winter months causes chemical imbalances in the brain, specifically the neurotransmitters serotonin and melatonin which are responsible for elevating your mood and helping you sleep! You can purchase your “Happy light” just about anywhere but recommendations include at least 10,000 lux of light and little UV light. You will want to use it within the first hour of waking up for about 20-30 minutes, placing the light about 16-24 inches from your face and placing it just off to the side. A quick amazon search will provide you with many options!
Sunlight: You’ve heard me say it before, you know I love that morning (and evening) sunlight in your eyes. Just five minutes of sunlight in your eyes soon after waking and just before sundown can balance hormones, help you sleep, reduce anxiety and depression, boosts your immune system, and helps regulate your circadian rhythm. Specifically, getting sunlight in your eyes stimulates your Hypothalamus which controls our biological clock and helps to regulate the hormonal and nervous systems in our bodies. On cloudy days we need 20 minutes of sunlight. This one can be hard, but also what is equally important for mental health is spending any amount of time outdoors connecting in nature so any chance you get to get outside, take it!
Schedule things to look forward to: While it would be fabulous to jump on a flight and head somewhere warm, it’s not an option for everyone. Book time with a friend, make a reservation at your favorite restaurant, go for a hike somewhere new on a Saturday, try something new you’ve been meaning to try.
Psychotherapy: I am a huge therapy girl! I think it should be as mandatory as sleep or eating. Unfortunately, this one can be expensive and take time to find the right therapist for you but there are many more affordable options out there now! Try betterhelp.com.
Journaling: This is one tool that seems extremely simple, but is so powerful. I have had significant breakthroughs in my life from journaling, even more so than therapy and the best part is, it is free!! Journaling can help you achieve goals, gain confidence, reduce anxiety and depression, improve memory and communication, and more! Not sure where to start? Try this!
Meditation: This one is recommended to everyone no matter what time of year, but meditation can be a powerful tool in helping you overcome anxiety and depression related to SAD. This practice helps us become more mindful (paying attention on purpose in the present moment without judgment) and therefore can help you to find more joy in the little things that the colder seasons bring, not to mention help you to balance your nervous system in a more productive way. This is a favorite of mine, give it a try!
Food Is Medicine: You know the drill. Keep a diet full of rich, colorful fruits and vegetables, plus whole grains and lots of legumes. Eating a whole food plant based diet is the best medicine for keeping that mind, body, and soul in tip-top shape during these winter months!! Need a little help in that department? I’ve got you.