Seasonal Affective Disorder (commonly known as SAD) is estimated to affect approximately 10 million Americans and generally lasts from late fall to early summer, or approximately four months.
Because SAD, or the “winter blues,” are a type of depression, there are some basic foundational strategies that you can put in place to support your body and mind in finding balance during these challenging months of the year.
Haven't heard of SAD?
Learn about Seasonal Affective Disorder
Sinking into SAD? Here's What to do:
#1 - Eat a Wholesome DietBecause the human brain is 60% fat (DHA, to be specific), make sure you have a regular source of high-quality Animal-based omega-3 fats in your diet. Also, stay away from refined sugar (particularly high fructose corn syrup) because of their negative impact on brain function.
#2 - Maximize Your Exposure to Light
For those of us who can’t just pick up and move to sunnier spots on the globe, implementing simple light therapy techniques is both quick and cost effective. The first step is to take advantage of the available sunlight hours. That means trying to take steps to make your house brighter: open the blinds/ curtains, use bright colors on the walls and upholstery, sit near a window at work, take a walk outside at midday, etc.
#3 - Treat Yourself to Light Therapy (Phototherapy)
Swap out your incandescent bulbs for a high-quality full-spectrum light bulb (this technology is available in light boxes). Light treatment is most effective when used daily in the morning and evening, for approximately 20-30 minutes each time.
#4 - Exercise
Moving your body and elevating your heart rate is one of the most powerful strategies to both prevent and treat depression, and SAD is no exception to the rule. Try to focus on exercise forms that you find fun and enjoyable, rather than those that feel like a burden or a chore.
Learn More:
How your mood affects weight loss, diet, and exercise
#5 - Super-Size Social Support
Self-care is extremely important when it comes to reinforcing your body’s resistance to seasonal affective disorder. Monitor your mood and energy levels, plan pleasurable activities with friends and family. Commit to approaching the winter season with a positive attitude, and don’t be afraid to notify your close social network of your SAD symptoms. Don't be afraid to ask for help if you find that you’re slipping into a depressive state.
#6 - Practice Good Sleep Hygiene
When it comes to sleep, too much or not enough are both extremes that you should try to avoid. Support your body in stabilizing its circadian rhythm by sticking to a regular sleep schedule and aiming for 7-9 hours of sleep per night.
Trouble falling asleep?
Learn how to upgrade your sleep hygiene
#6 - Investigate Brain Neurochemical Imbalance
Learn More:
Can Nutrition really affect depression?
Helpful Hint:
If the winter blues pose a problem for you, you might want to pick up and move to Yuma, Arizona which is the world’s sunniest place to live and benefits from more than 4,000 hours of sunshine every year, averaging 11 hours of sunlight every day.
