Seasonal Affective Disorder

Are you starting to feel lower in mood and energy? Perhaps your anxiety has started to creep higher? You're not alone. Seasonal changes can impact someone's mental health and it often starts around this time with shorter days and cooler temps.

Many people experience the winter blues, but if you're feeling particularly down or anxious, you may be suffering from seasonal affective disorder (SAD). SAD is a condition where a person experiences depression during certain times of the year, usually in the winter months, but it can happen in any season and tends to start up for many in the fall. This is different from regular depression because it only occurs during certain times of the year and usually goes away once spring arrives or a significant seasonal shift occurs.

You may have heard that sunlight can help treat SAD, but what many don't realize is that the light is actually mimicking what your body would normally produce on its own if it didn't have a decrease in hours of sunlight during these months. Many people suffer from winter blues or SAD because they are missing out on necessary sunlight exposure due to colder temperatures outside (which also means less time spent outside).

The best way to get a dose of sunlight is to spend time outside, ideally shortly after you wake up in the morning. You may not feel like going outside when it's cold and gloomy, but getting some sun can help you feel better when winter blues hit hard. If you are interested in learning more about the neuroscience of light and its impact on our circadian rhythms, mood, energy and motivation, enjoy this fantastic podcast episode from The Huberman Lab: https://hubermanlab.com/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood/

An additional option to consider is consuming foods that give you good energy. Think: what foods do you feel the best after consuming? Equally important: do you need smaller portions to prevent post-meal sleepiness? Do sugary, carb-filled foods, for example, leave you ready for a nap?

Next up is increasing your movement. For most of us, the importance and helpfulness of movement and exercise is not new information, but when our mood and energy are going down, it's perhaps even more important to be intentional in this area. How much exercise are you getting? 150 minutes a week, any way you want to break it down, is a great goal to shoot for to improve mood and decrease anxiety through the regular release of endorphins.

Last, you might consider: what DOESN'T work? Think of past experiences of feeling low. Did isolating and sleeping all the time work? Did binging and loading up on sugar feel good? Did staying inside all day, sitting in front of screens help you feel healthy? Whatever DIDN'T work can serve as a guide to do the OPPOSITE now.

Remember, you're not alone! AND! It doesn't have to feel as bad as it has in the past. These tools can help manage the impact of the season and maintain a sense of control. Make the choice to navigate this time differently.