Feeling SAD? How to Tackle Seasonal Affective Disorder
It is not uncommon for these cold Canadian winters to take a real toll on our mood and well-being. Darker days and colder nights leave us feeling down in the dumps more often than not. For some people, these symptoms of low mood are so pervasive that they experience “seasonal affective disorder” (or SAD for short).
SAD generally affects us most during the winter months, with symptom onset typically creeping up in the fall. If you are feeling particularly low, there are a few strategies that may be helpful to you.
Light therapy can help lift your spirits. Make sure your light box has at least 10,000 lux exposure (this contributes to it’s intensity) so that it can effectively mimic natural sunlight. Without ever staring directly into your light box, sit near it for at least 30 minutes a day and when possible, ideally in the morning. If you want to take it a step further, consider trying BROAD light therapy. All you’ll need for this is to spend at least 6 hours a day in a very brightly lit room (and this can be achieved with modern LED lighting).
Prioritize social activities. Social relationships are important to our well-being on a good day, but in this case, it’s extra crucial. Let’s be honest, it’s rarely appealing to be out and about in the cold winter weather (I am looking at you, prairie folks), so it is easy for us to start isolating ourselves. In order to stop SAD in it’s tracks, try to schedule at least one activity a week where you can interact with others. This can even be done remotely – a FaceTime call with a friend or family member or even an online game (roadblocks?). This will help to improve your overall mood and you don’t have to do it alone!
Daily exercise is encouraged but sometimes ignored when it is needed most. You don’t need to participate in high-intensity workouts to hit this goal – a mere 20 minutes of physical activity a day can go a long way! Walks outdoors are highly encouraged, if possible (soak in what little sun we have, am I right?). If not, try lightly jogging in one spot, on and off. Static stretching (these don’t require you to move all over the place and can even be done from your couch) is another great way to get your body moving.
Maintain a healthy diet is another. The focus here is to eat the super foods that will manage low mood and avoiding ones that will worsen them. Sugary foods and caffeine (yes, caffeine) affects your energy levels (and not in the good way) and disrupts your sleep. Alcohol and other substances can also disrupt sleep, induce anxiety, and cause mood-swings that will intensify symptoms of SAD. Consuming foods such as lean proteins, fruits and vegetables, and whole grains will help you maintain steady energy levels. And a trip to the grocery store will check off some boxes listed above!
Call your family doc and ask about vitamin D, particularly if you are an ethnic minority.
If you notice that your symptoms are not getting any better or if you begin to feel worse you may want to consider making time for therapy. Therapy can help you focus on the present moment and teach you healthy coping strategies. You can learn how to identify and challenge those negative thoughts associated with SAD and restructure your thinking to support a more positive and balanced perspective.
These are just a few strategies (and certainly not an exhaustive list) that can be used to support symptoms of low mood during these challenging winter months.
As always, consult your family doc or therapist, as needed.