Did you know the Winter Solstice happens on Saturday, December 21? With the fewest daylight hours and the most hours of nighttime, it is also the day of the year when the sun is lowest in the sky.
For many in North America, these short daylight hours can bring feelings of sadness, or what’s known as Seasonal Affective Disorder (SAD). While social media is full tips around SAD, let’s start with defining the condition.
SAD can result from lower temperatures or less time outside, causing little to no exposure to natural light. Research shows that light has a direct impact on our alertness and mood, and without it, some people may be susceptible to depression. It can cause disruptions in the circadian clock, too. This can throw off the production of important chemicals in the body, such as cortisol, the primary stress hormone; melatonin, which promotes sleep; and serotonin, which is needed for mood regulation. For some, this may make them more vulnerable to depression.
There isn’t a simple answer to what causes SAD because symptoms vary. For example:
- A low mood that won’t shift
- Feeling irritable
- Feeling stressed, anxious, or tearful
- Losing joy in things that have previously felt pleasurable
- Feeling less sociable
- Difficulty concentrating
- Lethargy
- Requiring more sleep than normal
- Increased appetite, particularly for carbohydrate-heavy foods
- Weight gain
With colder months ahead, here are 10 ways to help you combat Seasonal Affective Disorder (SAD):
1. Keep your vitamin D levels up
Through supplements or sunlight, be sure to keep your Vitamin D levels up. Vitamin D is required for strong bones and teeth, but it’s now thought that a deficiency is linked to mental health problems, such as depression. Vitamin D is synthesized by the body when sunlight hits exposed skin, which is why so many people are thought to have a deficiency in this vitamin during the colder months when sunlight is low and our skin is covered.
2. Use light therapy
Light therapy boxes mimic natural sunlight. They come in various designs, from desk lamps to larger lights you can affix to the wall. The light emitted helps stimulate the hypothalamus to reduce melatonin production and increase serotonin. This can improve mood and relieve symptoms of SAD. Sitting next to this light for around a half an hour each morning may help trick the hypothalamus into thinking there’s more daylight than there is.
To make sure you’re not overdoing it, you can always contact your doctor. They can offer advice around how much your body needs.
3. Flood your home with light
Allowing as much light into your home as possible will help tell your brain it’s daytime. Keep curtains and blinds open during daylight hours, and make sure windows are free from objects that might block natural light.
4. Use dawn simulation
Dawn simulation lights are designed to gradually wake you up each morning. These lights are particularly useful if you don’t have time to sit in front of a SAD light for a half an hour each morning.
5. Stick to the same sleep and wake cycle, no matter the day
You can help your natural circadian rhythms by going to bed and waking up at a similar time every day, even on weekends.
6. Try ecotherapy
Ecotherapy is the practice of being outside in nature for its therapeutic benefits. It can involve meditation, walking, hiking, gardening, beach combing, or exploring parks and trails. Make sure to notice and appreciate the beauty of the nature surrounding you.
7. Fill your home with plants
Bring a little bit of the outside inside by keeping plants around your home. Plants can help purify the air, reduce noise pollution, lower stress, and improve physical and mental well-being.
8. Get crafty
Arts and crafts therapies managed by a trained professional can help calm the mind, which is especially helpful in cases of winter depression. Learning a new craft or picking up an old one helps improve cognitive function (learning, memory, reasoning, decision-making, etc.), which can lead to an improved mood.
9. Be social
Joining a social club, sports team, or volunteer organization is also great for meeting local, like-minded people. Having a good social network is essential for many aspects of mental health, including combatting loneliness and instilling a sense of belonging, as well as helping with the symptoms of SAD.
10. Exercise outdoors
Exercise, even if you don’t feel like doing it. It releases happy, feel-good endorphins, which help improve mood. Exercising outside has the added benefit of connecting us with nature. Being physically active also helps reduce levels of stress and anxiety, which could also help you manage your SAD symptoms.
11. Create a self-care kit
If you suffer from SAD and you feel low energy coming on, do things to make you feel happy. This could be watching your favorite film, spending time with people who spark joy, enjoying a bubble bath or pampering session, or visiting your favorite museum.
If you feel like you have SAD and none of these recommended steps work for you, speak to your doctor.
If you are a Mass General Brigham Health Plan member, explore the many mental health resources and support available to you.
