Tips for Coping with Seasonal Affective Disorder

Summer’s sunny, warm weather seems like a distant memory, and autumn’s vivid colors have faded into the monochrome of winter. The days are now much colder and shorter. In Vermont, we see less than 9 hours of daylight during most of December, and that scarcity of sunlight leaves many of us feeling a bit down.

About half of people living in the Northeast report that their mood worsens in the winter. Many feel more fatigued and have less energy during the winter months. They may also sleep more and spend less time socializing. This common form of mild mood change is known as the “winter blues.”

A smaller number of people experience a more serious type of depression called seasonal affective disorder (SAD). It’s estimated that up to 10% of Vermonters have SAD. For them, winter can trigger major changes in their mental and physical health.

To lessen the impact of Vermont winters on your well-being, we offer these tips for coping with SAD. If you have the winter blues, you may also benefit from many of these tips.

SAD Symptoms

Symptoms of SAD usually start to appear in the fall, as daylight’s length rapidly diminishes. They often get worse as winter sets in, and then resolve themselves as the days grow longer and the weather warms up in the spring. Symptoms of SAD include:

• Feeling listless or depressed most of the time
• Anxiety
• Fatigue and lack of energy
• Difficulty concentrating
• Irritability
• Feeling hopeless or worthless
• Loss of interest in activities
• Social withdrawal
• Sleep problems and oversleeping
• Craving carbohydrates and gaining weight
• Thoughts of death or suicide

What causes SAD? No specific cause has been identified, but factors involved may include:

• Circadian rhythm: The body’s internal clock can be disrupted by reduced sunlight during the fall and winter.
• Serotonin levels: Serotonin is a brain chemical that helps regulate mood, making people feel calmer, happier, and more focused. Sunlight triggers the release of serotonin, so the shorter days of winter can reduce serotonin production.
• Vitamin D production: Serotonin levels are also stimulated by vitamin D. Exposure to sunlight helps produce vitamin D, so less daylight in the winter can lead to a vitamin D deficiency and lower serotonin levels.
• Melatonin balance: Melatonin helps regulate sleep and its production is stimulated by exposure to darkness. Shorter days can cause the body to overproduce melatonin, making people feel more sluggish and sleepy in the winter months.

These factors are also behind the winter blues. What’s the difference between SAD and the winter blues? The winter blues are a temporary mood shift that doesn’t significantly impact daily life, while the more severe depression of SAD is longer lasting and often disrupts a person’s ability to function.

If you suspect you have SAD, you should see your primary care provider. They can evaluate your symptoms, do a physical exam, and run tests to rule out other causes. They can then start you on a course of treatment and may also refer you to a mental health professional. Treatment for SAD can include cognitive behavioral therapy and antidepressant medication.

Tips for Coping

Whether you have SAD or the milder winter blues, there are several things you can do to cope:

• Make your home brighter and sunnier: This may include opening drapes and shades on windows, trimming back tree branches that block sunlight, and sitting close to bright windows (especially on sunny days).
• Get outside more often: Find things to do outside, such as going for a daily walk or taking up an outdoor activity like cross-country skiing or snowshoeing. Even on cloudy days, exposure to outdoor light can help.
• Sit by a bright light: Light therapy using special lamps that mimic sunshine can help reduce symptoms. Shop for a light that emits at least 10,000 lux and doesn’t produce harmful ultraviolet rays. Many light therapy lamps are available at major retailers and online for less than $100. Health savings account (HSA) funds can be used to purchase light therapy lamps. Place the lamp about two to three feet away from you, off to the side so you aren’t looking directly at it. Use the light for 15 to 30 minutes daily, in the morning is best. Another form of light therapy is using a dawn simulator, which wakes you up by producing a light that gradually increases in intensity, like the sun rising.
• Exercise regularly: An exercise routine can reduce stress and anxiety. Exercise also helps release serotonin and other neurotransmitters which improve mood.
• Practice good sleep hygiene: Get into the habit of going to bed and waking up at the same time each day and reduce napping during the daytime. Check out our other tips for successful sleep.
• Eat healthy: Manage your cravings for carbohydrates and sweets, and eat healthy meals with plenty of fruits and vegetables. Foods high in vitamin D like salmon and tuna are also good choices. Read how power bowls can be fast, easy, and healthy meals.
• Avoid alcohol: People with the winter blues or SAD may turn to alcohol for relief, but it can actually make depression worse. Instead, make some tasty, festive non-alcoholic drinks.
• Learn stress management: Stress can intensify the symptoms of SAD, especially around the holidays. Relaxation techniques such as yoga and meditation can help. Learn how to recognize and manage stress.
• Make an effort to socialize: It’s hard to be around friends when you are feeling sad, but connecting with people is a great way to beat the winter blues or combat SAD. Reach out to family and friends to schedule fun activities, preferably outdoors.
• Take a break from winter: If you can, schedule time off from work or school in the winter and take a trip to a place with a warmer, sunnier climate. Even a week or two in such a location can help boost your mood.

Insulate Yourself From SAD

Most Vermonters spend time in the fall getting ready for winter, so they’re not caught off guard when it starts to snow. Fall is a great time to prepare for the possible arrival of SAD as well.

Early in the fall, start doing more enjoyable activities. This may include taking up new hobbies, joining a club, or volunteering for community service. Initiating group activities with your family and friends in the fall is an excellent way to keep SAD away.

SAD is a highly treatable form of depression, however it’s best to prevent it from occurring in the first place. You can insulate yourself from SAD by following the tips in this article, beginning in the fall and continuing until spring returns.