The skies turn to gray, the earth turns brown, and daylight escapes us. Decreased sunlight in the fall and winter months messes with our circadian rhythm, leading to decreased serotonin levels and negatively impacts our mood. It also disrupts our melatonin levels, further affecting our mood and sleep patterns. Many people can trek through the dark days of winter with relative ease, while 5% will experience a more severe form of the “winter blues” called Seasonal Affective Disorder (SAD).
How to recognize SAD
Seasonal Affective Disorder tends to hit around the same time in late fall or early winter each year and improves in the spring and summer months when the sun makes a more regular appearance. Those experiencing SAD will feel down most days and will lose interest in what they once enjoyed. Social interactions may be avoided, and experiencing any sort of rejection feels devastating. Other common symptoms include decreased energy, carb cravings, overeating, difficulty concentrating, oversleeping, anxiety, irritability, and feelings of hopelessness or worthlessness.
Ways to combat SAD
While Seasonal Affective Disorder is inevitable for some, there ARE action steps we can take to alleviate the severity of the symptoms. I knew when I was dreading winter in the middle of August, something had to be done. I needed to proactively combat the dreaded winter blues. Daily exercise and time in fresh air has been key. Many sounds in nature occur at the frequency of 528 Hz, which is healing at the cellular level and has been proven to reduce stress and anxiety and aid in DNA repair. Vitamins can also promote optimal health. I joke that I take Vitamin B to chase the “B” away, but it’s true. My family is just as grateful for this supplement as I am. Its dual action of mood stabilization and energy boosting is a game changer. Vitamin C is an excellent immune system supporter to keep those cells operating at their prime, particularly during the colder months when we are more prone to illness. Vitamin D enhances serotonin activity, which also bolsters mood, and if you live anywhere that gets minimal sunshine in the winter months, it is an essential supplement that provides benefits far beyond mood improvement. In addition to exercise and supplements, we must guard our hearts and minds. An occasional social media break allows you to be still and refocus on the priorities in your life. Take time to ingest positive information via the Bible or self-help book of choice or by listening to encouraging podcasts. Throw on some upbeat tunes and enjoy an impromptu dance party. Start a gratitude journal. It reframes the mind with positives. There is ALWAYS something for which we can be thankful. Practice writing down three things each day that you are grateful for. Give yourself a task to accomplish every day. Something as simple as cleaning out a drawer or cupboard or organizing an area gives a sense of accomplishment and helps you keep going.
When to get professional help
If you have taken the necessary action steps and are still experiencing the blues for days on end, are encountering a change in sleep patterns and appetite, are turning to alcohol or other substances to cope, or are feeling helpless, hopeless, or worthless, it’s time to seek professional help. Whether you simply need some light therapy or need something more intensive along the lines of psychotherapy and antidepressant medication, an experienced and certified medical professional can help you get through these dark days until the sun is shining and you have a pep back in your step. There is NO SHAME in getting the help that you need. You are not alone and do not need to suffer on your own.
Brighter days are ahead. XO, Katie