How to stay ahead of seasonal affective disorder (SAD)

It’s dark when you get up in the morning and dark when you’re eating dinner. During the shorter days of late fall and winter, it’s not uncommon to feel a little down. You may just have a mild case of depression that you can get through on your own. But if you’re struggling to cope, it could be seasonal affective disorder (SAD), a form of depression that affects between four and six percent of the population.

In northern latitudes, the change of seasons can cause many people to feel sad and not like themselves. Typically, this is due to decreased exposure to daylight and subsides with the return of spring. For people with an actual SAD diagnosis, the disorder will go into full remission during periods of longer daylight. They feel good in the spring and summer, but can get down, depressed, and sometimes even bipolar in the winter. The good news is there’s no need to wait until the change of seasons to feel better. By learning the symptoms of SAD and acting early, you have a better chance of fending off seasonal depression.

Risk factors of SAD

Although anyone can develop seasonal affective order, the National Institute of Mental Health says some people are more pre-disposed to the condition:

• People living farther north where daylight hours are shortest in the winter
• Younger adults
• Females
• People with major depressive disorder, bipolar disorder, and other mental health disorders
• People with a family history of SAD

Symptoms of seasonal affective disorder

Experts aren’t entirely sure what causes SAD, but think the lack of sunlight may affect your sleep-wake pattern and a chemical in the brain (serotonin) that impacts mood. The main characteristic of SAD is its seasonal pattern. You don’t just feel poorly for a few days. The symptoms persist, lasting four to five months each year. Signs to look for include:

• Lethargy or feeling tired
• Loss of interest or motivation to engage in activities you normally enjoy
• Feelings of guilt or hopelessness
• Interpersonal problems
• Irritability
• Inability to concentrate
• Changes in sleeping patterns or appetite
• Craving carbohydrates, and as a result, weight gain

Natural ways to cope with SAD

If SAD affects you, there are steps you can take to feel better. Many people like to engage in natural measures. Here are some strategies to try. 

Light therapy

Maximize your exposure to the light by trying these tactics:

• Increase your daylight exposure. Exercise outdoors (especially in the morning). Take a walk outside over your lunch break.
• Use light therapy (phototherapy). This involves daily sessions of sitting close to a special light box or device that delivers more intense light than normal indoor light. There is scientific evidence behind the effectiveness of this therapy. Strive for 2,500 to 10,000 lux (a unit of illumination), which equates to about 30 to 60 minutes each day. You don’t have stare at the box during this time. Do other things; just face in the direction of the light.
• Practicing “dawn stimulation,” by programming a light to turn on in your bedroom early

Exercise

Keep up your routine and it will help keep up your spirits. Exercise stimulates the production of antidepressant compounds. And exercising in the morning also can help you fall asleep earlier and sleep better. Even if it’s cold outside, bundle up and go out anyway. The fresh air and sunlight will benefit you.

Diet and supplements

Eat a healthy, balanced diet. Resist the temptation to reach for comfort foods high in sugar or carbohydrates. You may get a quick high—but it comes with the price of a later crash, and persistent intake of these will likely worsen your mood.

Combine these exercise, diet, and sun exposure tips with maintaining your social contacts and hobbies. Many people just want to withdraw and hibernate when they feel this way, but that often makes their symptoms worse.

Vitamin D levels can sometimes be lower in the winter, so theoretically a small supplement of 1,000 to 2,000 units a day could help. Although this hasn’t played out in studies, it may be worth trying to see if it makes a difference.

Finding the right mix

Try to keep a positive outlook. Meditation and inspirational reading can refresh your mind. Look for ways you can be involved in volunteering or community service. Helping others has a great side benefit of helping yourself as well.

Don’t hesitate to get help

And finally, get help from your primary care provider or a mental health professional if your SAD is significant. There are antidepressants that can be prescribed if self-help measures don’t work. Many people also benefit from the hormone melatonin, which helps to reset your body clock.

Some warning signs to be aware of include:

• The inability to function at home or work 
• Having suicidal thoughts or ideas

Bottom line: Don’t wait for spring and summer to feel better. By taking action, you can get through the darker months of fall and winter with a sunnier disposition.