Struggling With Seasonal Affective Disorder? 10 Proven Tips to Boost Your Mood
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If youâre tired, struggling to get out of bed, and canât imagine socializing now that itâs cold out, you might be feeling the effects of seasonal affective disorder (or SAD, as itâs otherwise known).
About 10 million people in the US suffer from some form of the aptly named SAD, according to research from University of Texas Medical Branch. Itâs also been dubbed winter blues, with 5% of the population experiencing symptoms each year, though many people donât even realize they have it.
SAD is brought on by the shorter, darker days of fall and winter. It is thought that a lack of sunlight prevents our brainâs hypothalamus working properly, leading to increased production of the sleep-inducing hormone melatonin and a decreased production of the happy hormone serotonin; plus, our circadian rhythms can get out of whack.
Four out of five people who have SAD are women, a fact thatâs âthought to be related to the cyclical secretion of female sex hormones, estrogen and progesterone,â says Natasha Bijlani, a consultant psychiatrist at the Priory.
An array of studies also link low levels of vitamin D with depression, and thanks to the lack of sunshine in the winter months, our bodies canât produce nearly enough. However, there are a few science-backed tips for helping manage the worst of the symptoms.
A healthy diet is keyIt might sound obvious, but eating a well-balanced, nutritious diet is essential for helping the body get back to its best self. Those suffering from SAD symptoms will know that it will go against everything their body is asking them forâstarchy carbs and sugarâbut consuming such foods will only lead to yet more cravings, thanks to a subsequent lowering of blood sugar shortly after eating. âAn inefficient metabolism can affect energy production and hormone regulation in ways that lead to mood disorders,â says Michelle Darian, MS, MPH, registered dietitian and marketing manager of science and product at personal health monitor InsideTracker.
Itâs about eating the right kind of carbs: complex (or low-impact) carbs that donât play havoc with your blood sugar levels. Think fiber-rich fruits like bananas and apples, nuts, beans, whole grains, and vegetables like broccoli and leafy greens. You should also add in some protein-rich foods to help fend off sugar cravings.
Take a vitamin D supplementâTaking a vitamin D supplement is essential,â says nutritionist Rosemary Ferguson. âYou should look for a high IU while getting as much daylight as you can.â Studies suggest that we should look for vitamin D supplements of at least 600 IU daily, but you should always consult with a healthcare professional when assessing your personal needs.
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Forest bathe (or just go for a walk outside)Combining sunlightâor simply natural lightâwith a walk outside can do wonders for your mood. As well as encouraging the body to boost production of vitamin D, youâll also reap the rewards of nature, which studies have shown can reduce stress, anxiety, and high blood pressure.
Try to get some outdoor light within two hours of getting up in order to stand yourself in good stead for the day ahead. If youâre confined to an office for most of the day, be sure to make the most of any breaks, and try to position yourself close to windows to soak up as much natural light as possible.
Incorporate aromatherapy into your dayFor a simple way to perk up, mood-boosting essential oils can help lift your spirits. Take a moment in the shower with Aromatherapy Associatesâ excellent bath and shower oils, or apply De Mamiel Soothe to wrists for an easy boost.
Exercise, exercise, exerciseIncreasing your heart rate triggers the production of mood-boosting endorphins, helps you to destress, and generally makes you feel ready to take on the world. Bonus points if you combine your workout with nature; then youâve got the best of both worlds.
Take a cold plungeMuch like exercise, cold plunging can increase endorphin levels, leading to a feeling of well-being. âYou feel better [after a cold plunge] because the shock from the cold triggers a flood of endorphins, which are the bodyâs natural feel-good chemicals,â says Sergii Putsov, CPT, a former Olympic weight lifter who serves as head of sport science at Torokhtiy Weightlifting. If you canât find a full-on cold plunge, consider taking a cold shower.
Try these yoga positionsâA 2008 study by the International Journal of Yoga Therapy has found that restorative yoga postures, combined with visualization and breath work, can brighten moods and give people a real sense of empowerment,â says Triyogaâs yoga manager, Genny Wilkinson Priest. âYoga generally helps people suffering with SAD see that their anxiety and sadness will pass, and are not permanent states of consciousness. Seeing that itâs temporary gives people a sense of freedom, personal agency, and balance.â
Wilkinson Priest recommends trying a supported childâs pose (where you position something comfortable beneath your head), lying in a right angle with your legs up against the wall (âviparita karaniâ in yogic tradition), with a stack of blankets beneath your pelvis, or reclining with a bolster placed lengthways down the upper back, feet pressed together and legs out to the side.
Consider light therapyIn lieu of proper daylight, technology can provide a helping hand. Light boxes or SAD lamps aim to mimic sunshine through artificial light, and can be placed on your desk to expose the bodyâs cells to what they will perceive to be sunlight. Studies show that all you need is 20 to 60 minutes daily of 10,000 lux of cool white fluorescent lightâabout 20 times as great as ordinary indoor lightingâto see a difference. The Seasonal Affective Disorder Association says this kind of therapy works in 85% of cases.
âYou get around 400 to 500 lux from normal lights, but for optimum mood and energy, we all need light to our eyes as bright as a spring morning. That has to be at least 2,000 lux, so roughly four times brighter than a well-lit office,â says Malgo Dzierugo from Lumie. The brandâs new desktop Dash lamp delivers 10,000 luxâit takes a half-hour of sitting within a 16 cm to 50 cm proximity to feel a difference. âMost people find that light therapy in the mornings works best, so try this first. All you have to do is position your lamp at an angle so that the light reaches your eyes.â
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See your friendsâBe sociable where you can, even if that means remotely,â says Dr. Bijlani. âPlanning evenings or an afternoon talking with a friendâeven if on the phone or via Zoomâcan be a way to give structure to your day and avoid loneliness and negative thoughts or feelings.â
Speak to a professionalSince SAD is a mental health issue, itâs always best to speak to your doctor. Not only can they assess whether itâs SAD that youâre suffering from or another form of depression, but they can also test for things like vitamin D deficiency and so on. âPsychological treatment focusing around cognitive behavioral therapy can also be helpful,â says Dr. Bijlani. Click here for affordable online therapy options.
This article first appeared on British Vogue with additional reporting from Danielle Sinay.
