Ways to Beat the Wintertime Blues
Does the cold, dreary weather and lack of sunlight have you feeling in a funk? You’re not alone. About 5 percent of American adults experience Seasonal Affective Disorder, or SAD. Yet, the number of adults dealing with more mild cases of SAD is likely significantly higher.
What is Seasonal Affective Disorder?
SAD is a form of depression that follows seasonal patterns. The most common subtype of SAD is winter-pattern, but people can also experience summer-pattern SAD. For winter-pattern SAD, people who live in colder climates are more likely to develop symptoms compared to those who live in warmer, sunnier climates. Symptoms usually begin around the onset of winter and can last for 4-5 months.
Symptoms of Seasonal Affective Disorder Include:
Persistent feelings of sadness
Irritability
Feelings of guilt
Feelings of worthlessness
Sleep or appetite changes
Difficulty concentrating
Loss of interest in hobbies
Physical pain without medical explanation
Isolation
Thoughts of suicide
How Do You Treat Seasonal Affective Disorder?
Treatments for SAD include:
Light Therapy
Light therapy is done with a very bright light (10,000 lux). People who use light therapy should sit near the light for 30-45 minutes daily between the fall and spring. Lights like these can be purchased and utilized as part of treatment for SAD.
Psychotherapy
Going to therapy can help someone experiencing SAD to navigate symptoms, work through negative beliefs, have someone to confide in, and find other ways to cope. If you are experiencing SAD, consider reaching out to a therapist to get started.
Medication
Depending on symptom severity and how much it is impacting functioning, medication may be a valuable option for someone experiencing SAD. The medication option of choice for SAD are antidepressants. If you are curious to see if medication is a supportive option for you, consider reaching out to a psychiatrist or psychiatric nurse practitioner for a further evaluation.
Vitamin D
Vitamin D can be a valuable additional supplement for someone struggling with SAD, although there isn’t a clear consensus around its efficacy. Talk with your doctor about supplementing with Vitamin D to see if it is a safe option for you.
Other Ways to Manage Seasonal Depression
While the above are the four primary treatment options, here are some other things you can do to cope with SAD:
Get outside as much as possible. I know, the cold can make it hard to get outside. Try to bundle up and get some fresh air daily and see how it makes you feel.
Move your body. Find daily movement or activity that you can stick with. This can be going for walks, running, doing yoga or pilates, lifting weights, or attending some kind of exercise class. Whatever you choose is fine, as long as you’re moving your body somehow.
Prioritize nourishing your body. As much as you can, work to nourish your body with nutrient rich foods and plenty of water. It can be hard to care for yourself during periods of depression, so give yourself grace. Try to commit to reasonable goals for you, like having an extra cup of water per day or having a serving of fruit or veggies.
Connect with others. As social creatures, time to connect with others is absolutely vital for our wellbeing. Try to make plans with a loved one and spend time truly connecting with them.
