Seasonal affective disorder, or SAD, is a type of depression that happens during certain seasons of the year. Darker days and colder weather, i.e. the fall and winter months, can trigger a chemical change in the brain that leads to symptoms of depression. SAD isn’t the same as other types of depression, though.
The winter blues seem to cause people to eat more high-carb foods because they comfort the soul. These types of food also put people in somewhat of a hibernation mode, causing them to sleep more than usual. According to statistics, women and young people are more likely to experience SAD, in addition to people who live farther from the equator. People with a family history of depression or bipolar disorder tend to be more susceptible as well.
The good news is that SAD has a seasonal expiration date. That does not, however, mean that you should neglect your mental health if you suffer from symptoms of depression during the fall and winter. There are things you can do that help make the condition more manageable until longer days and warmer weather roll around. The following science-backed tips can truly make a difference.
Exercise
Physical activity is a known mood booster, according to several studies on people with depression or SAD. A 2019 study found that people who got 35 minutes of exercise per day decreased their risk of depression by about 17%. Moderate-intensity (walking or yoga) and high-intensity (dancing or basketball) workouts can do the trick. If the weather permits, aim to head outside to get your exercise, as that is the most effective way to help relieve symptoms of SAD. Use a stationary bike, treadmill, elliptical machine, or do jumping jacks close to the window if going outside isn’t an option.
Use A Dawn Simulator
A dawn simulator can be greatly beneficial to some people with SAD. They are alarm clocks, only they don’t wake you up with unpleasant beeps or loud music. Dawn simulators produce light that gradually increases in intensity, just like the sun. A 2015 study found that dawn simulators were just as effective as light therapy for people with mild SAD. There are different models available, but you should opt for a full-spectrum light model if you purchase one, as it is closest to natural sunlight.
Light Therapy
Light therapy is a very simple practice: you sit in front of a bright light box first thing in the morning. This therapy has been a cornerstone of SAD management for decades, according to the National Institute of Mental Health. During the winter, you are not exposed to as many daylight hours, but a light box can help mimic natural sunlight. Experts say that you will reap the most benefits if you use a light box designed for SAD for 30-45 minutes first thing in the morning. A box that delivers 10,000 lux, which is roughly 10 times tighter than standard indoor lighting, is the best.
Spend More Time Outside
Although this is not an official treatment for SAD, going outdoors should be part of your seasonal checklist. Exposure to natural light can give you the emotional lift that you need, even if it’s cloudy outside. Let us be clear when we say that going outside will not cure symptoms of SAD. Don’t simply stand or sit outside in the cold; rather, aim to engage in pleasurable outdoor activities. Go for a walk, ride a bike, meet with friends at a farmer’s market, hit the slopes, or make a snowman!
Cognitive Behavioral Therapy
One of the greatest things about being alive right now is that many things are convenient, including talking with a mental health professional. Cognitive behavioral therapy (CBT) can help people with SAD identify negative thoughts and replace them with more positive thoughts. For example, hating a specific season can feed depression. If you talk positively, though, you can help prevent those feelings. With so many ways to speak with a professional, including via apps or phone calls, there is no reason not to try out CBT.
