5 Tips to Combat Seasonal Depression
Seasonal depression, or seasonal affective disorder (SAD) is a common mental health diagnosis, that often occurs in the winter months. Symptoms of SAD include: loss of interest in activities, fatigue, lack of energy, trouble sleeping or oversleeping, difficulty concentrating, social withdrawal and isolation, hopelessness, tearfulness and low mood.
In many ways, winter is conducive for a lot of these symptoms; the lack of sunlight often means more melatonin production meaning more grogginess. Less exposure to sunlight means lower vitamin D levels, which impacts our mood and immune system. The cold temperatures make people want to stay inside and isolate, or spend extra time lounging in a cozy, warm bed instead of venturing out into the cold.
If you’re noticing a shift in your mood and energy in the winter months, you’re not alone.
Here are 5 evidence-based tips for managing symptoms of SAD:
1. Increase exposure to sunlight, especially in the morning
In many parts of the world, winter usually means less exposure to sunlight, causing an increase in seasonal depression and general fatigue. Sunlight signals to our brain that we’re in waking hours. Exposure to light, especially early in the morning, halts the production of melatonin, the hormone that promotes sleepiness.
For those who experience fatigue or grogginess in the winter months, a SAD lamp can help. These lamps provide bright UV light and are most effective if used first thing in the morning. Studies have shown that using the light first thing in the morning for at least 40 minutes can reduce the symptoms of depression. Over-sleeping or hypersomnia is a common symptom of SAD. Sunlight first thing in the morning can improve your mood and energy as it improves your circadian rhythm, the inner 24-hour cycle that influences when you feel tired and wakefulness.
There is some evidence that the use of SAD lamp may induce mania symptoms in those with bipolar disorder. For this reason, I recommend checking in with your psychiatrist before using a SAD lamp if you have any history of mania, hypomania, or suspect you may have bipolar disorder.
2. Take vitamin D supplements
Naturally, a lack of sunlight means lower levels of Vitamin D for many. In fact, many Americans have low levels of vitamin D all year round! Vitamin D is an essential vitamin for immune function but can also impact our mood. Research has found that low vitamin D levels may cause or worsen depression and anxiety. For this reason, I recommend taking a vitamin D supplement or taking a multivitamin that includes vitamin D in the winter months. If you suspect your vitamin D levels may be abnormal, you can also request to get your vitamin D levels checked at your next doctor’s appointment.
3. Make an effort to socialize and try novel experiences
It can feel hard to find motivation to get out of the house when it’s freezing out, however a lack of socialization can worsen the symptoms of seasonal depression and make us feel lonely or stagnant. If it’s too cold to do some of your favorite hobbies, experiment with new experiences and activities that lean into coziness like inviting friends over for a dinner party, going to the movies or attending a lecture or art class.
If every day is starting to feel the same, like the movie Groundhog Day, trying new things like learning a new skill or taking a class can help. Get creative with new hobbies and experiences. Research has shown that trying new things may help improve cognitive flexibility and increase happiness. Getting fresh air daily is also important to improve mood and immune function. Even if it’s a short walk, challenge yourself to get out of the house each day to get fresh air, sunshine, and try something new.
4. Eat nutrient-dense foods to optimize mind and body health
The exciting field of nutritional psychiatry studies the impact of what we eat on our cognitive function and emotions. While winter makes many of us crave carbs, or foods high in fat, what we really need more of is foods high in magnesium, fiber, prebiotics and probiotics.
Magnesium is a nutrient that plays a critical role in brain function and there is some evidence to suggest that increased magnesium intake can improve mood and reduce depression. Researchers have also found that the gut microbiome can impact mood through the brain-gut axis. In fact, 90% of our serotonin receptors are located in the gut. Therefore, a diet rich in probiotic foods is recommended to support a healthy gut microbiome.
Magnesium rich foods include:
- Spinach
- Almonds
- Avocado
- Bananas
- Black beans
- Dark chocolate
- Cashews
Probiotic rich foods include:
- Kefir
- Kimchi (fermented cabbage)
- Yogurt
- Sauerkraut
- Kombucha
5. Speak with a psychotherapist or psychiatrist for extra support
For some, seasonal affective disorder and depression can be severe. Therapy and medication can be effective in treating SAD symptoms. Many people increase their antidepressant use or dosage in the winter months. Psychotherapy can also be an effective treatment for SAD, and teach useful CBT skills for depressive thinking and increase coping strategies for low mood and hopelessness. If you’re interested in starting therapy for SAD, click here to learn more about working with me.
Sources:
Mayo Clinic. (2023, October 26). Seasonal affective disorder (SAD) - Symptoms & causes. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
He, M., Ru, T., Li, S., Li, Y., & Zhou, G. (2023). Shine light on sleep: Morning bright light improves nocturnal sleep and next morning alertness among college students. Journal of sleep research, 32(2), e13724. https://doi.org/10.1111/jsr.13724
Akpınar, Ş., & Karadağ, M. G. (2022). Is Vitamin D Important in Anxiety or Depression? What Is the Truth?. Current nutrition reports, 11(4), 675–681. https://doi.org/10.1007/s13668-022-00441-0
Heller, A.S., Shi, T.C., Ezie, C.E.C. et al. Association between real-world experiential diversity and positive affect relates to hippocampal–striatal functional connectivity. Nat Neurosci 23, 800–804 (2020). https://doi.org/10.1038/s41593-020-0636-4
Moabedi, M., Aliakbari, M., Erfanian, S., & Milajerdi, A. (2023). Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials. Frontiers in psychiatry, 14, 1333261. https://doi.org/10.3389/fpsyt.2023.1333261
Martin, S. E., Kraft, C. S., Ziegler, T. R., Millson, E. C., Rishishwar, L., & Martin, G. S. (2023). The Role of Diet on the Gut Microbiome, Mood and Happiness. medRxiv : the preprint server for health sciences, 2023.03.18.23287442. https://doi.org/10.1101/2023.03.18.23287442