Shining Light on Your Winter Blues
Winter can be rough. As the seasons change, we notice shorter days and colder temperatures. Some even notice a change in mood. This mild shift in mood can be attributed to the winter blues, which are quite common. However, others may experience a more significant seasonal depression known as Seasonal Affective Disorder, otherwise known as SAD.
Seasonal Affective Disorder
So what exactly is SAD? Well, SAD is a form of depression that happens to have a seasonal pattern, recurring every year. Most often, SAD occurs in temperate regions, just like Maine and New England! These depression-like symptoms set in during the Fall and Winter, then seem to lift in the Spring and Summer.
Symptoms of Seasonal Affective Disorder
Because SAD is a form of major depressive disorder, the symptoms are very similar. These symptoms include:
Irritability & Agitation
Fatigue & Lack of Energy
Decreased Concentration
Increased Sleep
Decreased Activity
Social Withdrawal
Change in Appetite or Weight
Causes of Seasonal Affective Disorder
The current research regarding SAD discusses multiple different proposed mechanisms, so let’s do a brief dive into the potential causes, and then we can look at ways to support yourself during the Winter!
As we know, in the winter we are exposed to less sunlight, and therefore, less Vitamin D. Many studies suggest that those affected by SAD have an underproduction of Vitamin D, which ultimately affects serotonin, our happy hormone!
Other studies have looked at melatonin, our sleepy hormone. These studies have found that there is an overproduction of melatonin. This overproduction is likely due to decreased sunlight, and it can lead to more sleepiness, lethargy, and overall sadness. Melatonin is also involved in our circadian rhythm, which is our daily day and night clock. Those with SAD may have more trouble adjusting to these seasonal changes.
Ways to Support Your Mental Health
We are all very different people, so of course, we all need our own personalized approach to our mental and emotional health. Always chat with your doctor to see what is best for you! Below are just a few things that can greatly improve your mental health all year long, but particularly in the winter months! I am not touching on the use of anti-depressants, but many patients find them to be incredibly beneficial.
Bright Light Therapy
Bright Light Therapy is one of my very favorite recommendations! This involves the use of a full spectrum lightbox, otherwise known as a “happy light”. These lightboxes put off a light very similar to sunlight, and they have been shown to reduce symptoms of SAD. It is recommended to use a 10,000 lux lamp for 20-30 minutes each morning upon waking. Just work it into your morning routine. When using a lightbox, you want to sit within an arm’s reach of the light and you must have your eyes open to have any benefit. If a lightbox is outside of your budget, then do your very best to get bright natural sunlight…even better if you can watch the sunrise!
Counseling
Let’s be real, everyone can benefit from counseling. When it comes to SAD, cognitive behavioral therapy has been shown to be quite effective.
Joyful Movement
Regular and pleasurable physical activity has countless benefits for mental and emotional health. Not only does movement reduce depression, anxiety, and stress, but it also improves mood. This is especially beneficial in the winter months. If you are at all interested in the mental benefits of physical activity, I highly recommend The Joy of Movement by Kelly McGonigal! I also have a video on my Instagram and Facebook talking about just a few of the mental benefits of physical activity.
Vitamin D Supplementation
As I mentioned previously, low levels of Vitamin D are associated with SAD. For that reason, it is very useful to have your Vitamin D levels assessed by a simple blood test. Optimal Vitamin D levels are 35-60 ng/mL, and anything lower than 30 ng/mL is considered insufficient. In general, most adults can benefit from 2,000-5,000 IUs of Vitamin D, but I always recommend testing to see your baseline!
St. JOhn’s Wort
St. John’s Wort, also known as Hypericum perforatum, comes up frequently when talking about herbal medicine and mood disorders. It is a lovely herb and studies have shown it to be effective in treating SAD, however, this comes with a big caveat! St. John’s Wort increases the metabolism of pharmaceuticals. This means that it will interact with any and all of your medications! So, I do not recommend using Saint John’s Wort without first speaking to your doctor.
If you need support with your mental and emotional health, please remember that there is so much we can do. You deserve to feel better.
But more importantly, you can feel better.
As always, I offer a free 15-minute discovery call to chat about working together.
About the Author
Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!
Disclaimer
The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.