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Tips to Fight Off Your Winter Blues

Those with Seasonal Affective Disorder have reported that their depressive episodes seem to hit even harder because they know that it’s coming and there isn’t much they can do to stop it. But, we do have a lot more information and resources available now about SAD. Here are some helpful tips to fight off your winter blues!

This blog is not intended to be used to diagnose or treat any mental disorder. If you have mental health symptoms, please discuss them with a licensed mental health professional or your primary care physician.

Tips to Fight off Your Winter Blues

What is SAD?

Seasonal Affective Disorder, otherwise known as SAD, is a period of depression that is triggered by the changing of the seasons. Typically, people start to feel their symptoms recur as the days get shorter and the temperature begins to drop. This is known as winter-pattern SAD or “winter depression”. The symptoms of SAD reflect the same symptoms of major depressive disorder: crying spells, lack of motivation, changes in appetite, weight gain/loss, fatigue, difficulty concentrating, etc.

Exercise Regularly

Studies have shown that exercising regularly, even if it’s just a few days a week, can really help combat depressive symptoms. This is even more true for SAD. It’s really easy to get cuddled up under a blanket and stay inside during the cold winter months. But, our bodies were made to move. The rush of endorphins will put you in a place to make better decisions through the rest of your day.

2. Check Your Vitamin D Levels

The lack of sunlight we receive during the winter months can cause a deficit in Vitamin D. Vitamin D receptors are located in the same areas of the brain that are associated with depression. There is a strong correlation between the amount of vitamin D we receive, and the production of serotonin and norepinephrine (which are the two neurotransmitters associated with depression). You can check to see if your vitamin D deficient by asking your doctor for blood work, or by getting a Vitamin D at home test kit. If you are vitamin D deficient, consult your doctor about the appropriate amount you should be taking each day.

3. Maintain a Healthy Diet

Eating food like candies and carbohydrates can cause a temporary feeling of euphoria but ultimately cause more anxiety and irritability. Furthermore, not eating enough nutrient dense foods can cause insufficiencies and inflammation which can also lead to anxiety, irritability, difficulty concentration, etc. Maintaining a healthy diet year round is important, but even more so during the winter months when you’re struggling with SAD.

4. Light Therapy

Light therapy is becoming an increasingly popular form of treatment for SAD. We already established that a lack of sunlight and vitamin D can lead to the onset of SAD in the winter months. Taking a vitamin D supplement can be very helpful. But, exposure to artificial light during that period also has a lot of benefits. Light therapy is when you sit at or near a light box (close enough that your eyes are directly exposed to the light) so it mimics the feeling of direct exposure to sunlight. The three elements to effectiveness for light therapy are intensity, duration, and timing. The typical recommendation is to use a 10,000-lux light box at a distance of about 16 to 24 inches (41 to 61 centimeters) from your face. You want to use the light box for about 20-30 minutes per session. It’s also been noted that you may get the most benefit if you use your light box first thing in the morning.

**Check with your doctor first if you are taking an antidepressant: some studies have shown that light therapy can have a negative interaction with antidepressant medications

5. Stimulate Your Senses

Research shows that stimulation of each of your senses can help with the symptoms of depression. So, for someone with SAD, setting some time aside for self care by stimulating your senses before the onset of your symptoms can be really helpful for the cold months ahead. Here’s some ways to stimulate each of your senses:

Increase the sunlight in your home. Open the blinds and let in as much natural sunlight as possible.
Amp up your favorite scents. Try getting an oil diffuser and filling up your home with your favorite aromatherapy scents.
Use those taste buds. Try nursing a delicious cup of coffee or swirl a piece of candy slow and long in your mouth. Whatever foods or beverages you enjoy, take delight and savor the experience. Even small moments of flavor sensations can lift your mood.
Use your sense of touch. Consider getting a massage (even from a loved one if you don’t have access to a professional), try out acupuncture, take a hot shower, or invest in a weighted blanket.
Boost your surrounding sounds. Turn on your favorite mood-boosting playlist or a good audiobook. Meaningful sounds will produce theta waves, the deep relaxing brain waves one attains when meditating.

6. Simulate Dawn

We all know that a major contributing factor of Seasonal Affective Disorder is the lack of sunlight we receive during the winter months. The sun not rising until hours after we get out of bed. This can actually cause irritable mood and fatigue for the rest of your day. Studies have shown that getting lights in your room that gradually increase over a set period of time in your morning, mimicking the sun rising, can dramatically help SAD and make it easier to start your day.

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I’m one of the Office Assistants at RPC! When I’m not here in the office you can find me on campus at Muskingum University. I’ll most likely be in the psychology department! I’m almost finished with a Bachelors of Science in Psychology (as well as a BA in Criminal Justice). I’m a member of the Psychology Club and Psi Chi (National Honors Society for APA). But, when I’m not in class or studying, you can find me at my sorority (Chi Alpha Nu), with my friends or hanging out in my room with my cat (Lulu).