Combat Seasonal Affective Disorder (SAD)
SAD, the ironic acronym for Seasonal Affective Disorder, is very common, even for those not prone to depression.
SAD is a sub-branch of depression which afflicts many during the winter months, due to cold temperatures, shorter days, bleak atmosphere, and little-to-no sunlight exposure. It’s incredible how much these natural elements actually make a difference in one’s mood and mental state.
My whole life I hadn’t noticed my mood change much during the winter, other than being a little crankier. Sure, I never liked the cold, and preferred long days of sunlight and warmth, but I did not consider myself depressed.
It wasn’t until my late twenties when I went through a very depressive period, that I began to see how badly the winter enhanced the depression. It was unavoidably pervasive and impossible not to notice. It affected not only my mood and outlook on life, but my appetite (I was always hungry and yet I could barely eat at times), my appearance, my relationships, and my anxiety. Although I knew the season was contributing, it was hard to imagine that a beautiful, warm spring was enough to bring back vibrant health.
Considering that I was already taking prescription anti-depressants, I didn’t know what else I could do to make the days more bearable. Sure, I heard that exercise could help, but I couldn’t take the necessary steps to feel better without feeling better first. It was that catch-22 that many with depression are all too familiar with.
But something had to give, and it wasn’t going to be my sanity. So I decided I’d try something, anything even if it was small, in hopes that it would chip away at the cycle. Although I so desperately wanted a powerful silver bullet, I knew small, seemingly insignificant baby steps were the only thing I could manage. It was those small, “seemingly insignificant” baby steps that would eventually move me out of the darkness.
I discovered a few things that, by themselves were not potent, but added up together, gave me something great, and I want to share them with you.
SAD Lamp:
One thing that gave me the little boost I needed was a SAD Lamp, which was recommended to me by my dear friend Ariel. For $30 on Amazon, why not? A SAD lamp mimics the light exposure you would absorb from the sun, which affects your mood on a cellular level. Using the light once a day created a noticeable difference in my mood and appetite, which then created a positive ripple effect. It allowed me to eat and feel better, and be more proactive about other ways I could help myself. It’s now something I use every day during the fall and winter months, even before I start to feel the effects of SAD coming on.
Fresh Air:
Fresh air was also missing for me during the winter months. The cold is enough to deter me from going outside, but being cooped up in an office/apartment all day makes me feel sick and detached from nature. I used to feel weak and sick in the mornings, making it hard for me to get out the door. Another catch-22. But I quickly noticed that once I was outside my apartment, I felt significantly better (it was being exposed to fresh air). This led me to change some simple things about my morning routine, such as opening a window despite the cold, or not dwelling on how sick I felt because I knew I’d feel better as soon as I got outside.
Now, whenever I am stuck inside all day, I force myself to take a break and walk outside, even if it’s cold, and even if it’s brief. Just a few minutes does the trick.
Good Food and Movement:
It’s a given to say proper diet helps a lot. There is no miracle berry or vegetable for me. Instead, maintaining an overall healthy diet with real, whole foods makes me feel better and sustains me during this time. Same is true for exercise. I’m not talking about three-hour gym sessions. I’m talking about as little as 10 minutes of movement a day, just enough to get your heart beating a little faster and work up a little sweat. If you can do more, great!
Vitamin D:
During the winter, I increase my Vitamin D intake. Why? Because this is one of the most important nutrients our bodies need. Every cell in our body has a receptor for Vitamin D, which means, in order for every part of our body to function properly, it needs Vitamin D! We get this from the sun, and from some foods, but most of us are Vitamin D deficient. Always consult with your doctor before taking a supplement, but I personally take twice as much Vitamin D in the winter as I do during the summer months when I’m spending more time in the sun.
Therapy:
Speaking of doctors, I always find it helpful to talk regularly with a therapist or mental health professional. I consider this a year-round healthy habit, but it’s especially important during times you’re feeling very depressed (like the winter time). We should always have an outlet and a trusted resource to help us through difficult times, and keep an eye out for us in case we need additional support or treatment.
Alone Time:
Another depression-fighting trick that works for me is accepting and making good use of my alone time. What I mean is, I have to accept that during the winter I will be more isolated from friends and family, and likely spend a lot of time indoors. This is partially because no one wants to be social during the winter. As such, I have learned to be okay feeling a little bored or lonely in the winter time, but not to allow that to get the better of me. Instead, I use that time for self-reflection, recharging, meditation, and stretching. I also use this time for innocent pleasures that make me feel relaxed, happy, and productive while in the confines of my warm apartment. They include knitting, reading, some good/bad TV watching, writing, painting, and playing the guitar.
I also use this time to experiment with foods. It’s helpful knowing I’ll be close to a bathroom in case the outcome isn’t pleasant. If you’re thinking about trying new recipes for fun, or to push the limits of your own food intolerances, winter may be a good time.
Chin Up:
Finally, and I know this will seem counterintuitive but, the best way I combat SAD is with a positive attitude. Even when I don’t feel particularly happy, excited, or optimistic, I know the incredible value of positive thinking and its potential to stimulate physical and mental change. I will scrape for any and all positive outlooks and silver linings to focus on, if for no other reason, to reduce the amount of time I spend lamenting.
So that’s how I combat SAD. There’s no magic to it. Every year I:
use my SAD lamp daily,
keep up my diet and exercise routine,
get a little fresh air every day,
increase my Vitamin D,
keep my thoughts out of the negative zone,
talk to a therapist, and
embrace the fun and creative activities I can do alone and inside.
Does doing all these things erase the depression completely? Of course not! But it allows me to function well enough to take care of myself properly, and have more good days than bad. I know this is way easier said than done, but the most important thing is to just try. It can feel overwhelming, I know. So just try.
Have faith that one thing really does build upon the next. Just five minutes of exercise may increase your endorphins enough to want to put on your coat and take a walk. Maybe fresh air will stimulate your mood enough to cook a meal for yourself. Maybe one healthy meal will give you the nutrients you need to regulate your appetite and eat healthier all week. The healthier you feel, the more positive your outlook, and the more positive your outlook, the better you’ll feel. And before you know it, it’ll be spring!
Above all, take comfort in knowing you’re not alone, and that so many, myself included, struggle this time of year. Just keep putting one foot in front of the other, without focusing on the end goal. Just one foot, then the other, and that’s how you’ll get where you need to be.