5 Tips To Combat Seasonal Affective Disorder
- Sep 25, 2024
- 4 min read
Updated: Dec 25, 2024
Dr. Alisha Fluker is a dual-certified nurse practitioner specializing in women's mental health. The owner of Peace of Well Dawn Integrative Health, PLLC, she offers telehealth for anxiety, depression, postpartum, and premenstrual mood disorders, blending conventional and holistic approaches for personalized care.
Have you noticed that your mood changes with the seasons? Are you seeking ways to manage these fluctuations without relying on medication? This article will provide insight into Seasonal Affective Disorder and offer practical tips for coping with low mood, particularly during the winter months.
What is seasonal affective disorder?
Seasonal Affective Disorder (SAD) is a form of depression that arises during specific times of the year, typically when daylight hours are shorter. Commonly referred to as "winter depression" or the "winter blues," SAD usually begins in the fall and can extend through the winter months. Though less common, it can also manifest in the spring. Unlike major depression, the symptoms of SAD often diminish as the seasons change, typically improving during the spring and summer.
In the U.S., SAD affects about 5% of the population, with women experiencing it more frequently than men. January and February are often the most challenging months, and symptoms typically last for around four months.
Symptoms of SAD
Symptoms of SAD can vary based on the season in which it occurs:
Fall onset (Most common):
Increased sleepiness
Cravings for sweets and carbohydrates
Weight gain
Spring onset:
Reduced sleep
Decreased appetite
Weight loss
Additional symptoms may include:
Persistent sadness
Difficulty sleeping
Loss of interest in activities
Lack of motivation
Fatigue
Feelings of guilt
Difficulty concentrating
Thoughts of death or suicidal ideation
Five lifestyle changes to help combat SAD
1. Exercise regularly
Try to get at least 30 minutes of physical activity three times a week. Regular exercise can improve your mood and give you a boost of energy. Something as simple as a short walk, a fun dance class, or even gardening can make a difference. When you move your body, it releases endorphins—these are natural chemicals that make you feel good. Plus, staying active can help you sleep better and reduce stress, which is especially important during the darker months. The key is to find activities you will enjoy.
2. Spend time outside
Spending time outdoors in natural light can boost your mood and well-being and reduce mental fatigue. Studies show that regular outdoor exposure improves cognition and regulates sleep patterns, contributing to better mental health. Consider planning walks with friends to socialize or bring your kids along and make it a family outing. This is an easy way to break your routine, enjoy a change in scenery, and get fresh air.
3. Brighten your environment
Brightening your work environment can be a game changer for lifting your mood, especially when working from home. Opening your blinds to let in natural light creates a more inviting atmosphere that boosts focus and creativity. Positioning your desk near a window will help to connect you with the outside world. Also, try incorporating light-colored decor or adding plants to further enhance the brightness and liveliness of your space.
4. Maintain a consistent sleep schedule
Maintaining a consistent sleep schedule is important for overall well-being and productivity. By setting regular sleep and wake times, you help regulate your body’s internal clock, which can lead to better sleep quality and improved mood. Try to go to bed and wake up at the same time every day, even on weekends, to reinforce this routine. Over time, this consistency can make it easier to fall asleep and wake up feeling refreshed.
5. Change your diet
Adopting a balanced diet is necessary for maintaining both physical and mental health, especially during the winter months. Prioritizing nutritious foods—like fruits, vegetables, whole grains, and lean proteins can provide the energy and nutrients your body needs to function optimally and impact brain health. Limit sugar intake, as excessive sugar can lead to energy crashes and mood fluctuations. Additionally, avoid alcohol as it often exacerbates feelings of anxiety and depression. Consider incorporating mood-boosting foods such as mushrooms, salmon, oranges, strawberries, broccoli, or even bell peppers. These foods are rich in vitamins A, B, C, & D which can improve mood over time.
Treatment options and seeking help
Treatment for SAD often consists of bright light therapy, antidepressants, psychotherapy, and vitamin D supplements. Although symptoms often improve with the arrival of spring, it’s important not to wait until they worsen. If you notice a significant decline in your mood, a decline in daily functioning, or a decline in your overall quality of life, it’s time to seek help.
As the fall and winter months approach, it’s important to prioritize your mental health. Instead of waiting for the seasons to change, taking proactive steps can benefit your well-being. At Peace of Well Dawn Integrative Health, PLLC, we’re dedicated to providing the compassionate support you deserve. We offer personalized evaluations and treatment options that cater to your unique needs.
I know that reaching out for help can be daunting, which is why we offer 15-minute consultations and virtual services for your convenience. A provider who listens with genuine empathy can make all the difference on your path to wellness. Remember, it’s not just about finding help—it’s about feeling heard, understood, and supported every step of the way. Reach out here for a complimentary consultation today!
Read more from Alisha Fluker
Alisha Fluker, Mental Health Clinician and Practice Owner
Dr. Alisha Fluker, DNP is a dedicated women's health and psychiatric mental health nurse practitioner with over a decade of experience. She specializes in treating anxiety, depression, premenstrual mood disorders, and postpartum conditions via telehealth for women aged 18-60. Drawing from her personal health journey, Dr. Fluker integrates holistic and conventional treatments. With a background in community, correctional health, and private practice, she empowers patients through compassionate care for emotional balance and self-acceptance.
References:
American Psychiatric Association. (n.d.). Seasonal Affective Disorder. Retrieved from American Psychiatric Association
National Institute of Mental Health. (2023). Seasonal Affective Disorder. Retrieved from NIMH.
Prevention. (2023). Seasonal Affective Disorder Treatments: How to Manage the Winter Blues. Retrieved from Prevention.
