Many people, including myself, have experienced SAD (seasonal affective disorder), also referred to as the winter blues or seasonal depression. This is a REAL thing. SAD especially affects those living in cold climates that do not get much sunshine (i.e. the northeast United States). I lived in the Pittsburgh area for over 13 years, which rivals Washington State for having the most rainy and sunless days. Myself and many fellow Pittsburghers would battle SAD year after year.
Symptoms are similar to general depression, including fatigue, increased or decreased appetite, loss of interest in usual activities, distancing from loved ones, oversleeping or trouble sleeping, and weight gain. It sounds depressing (literally…), but the good news is that SAD can be significantly improved and even prevented by making a few lifestyle changes. Here are 5 effective ways to manage SAD:
- Take vitamin D
- Exercise regularly
- Stay connected with loved ones
- Spend time outside on breakthrough warm, sunny days
- Take a trip to a warmer, sunnier climate
Take Vitamin D
This one cannot be stressed enough. Almost everyone, regardless of how “healthy” you are or even if you do not experience SAD, could benefit from vitamin D supplementation in the winter months. This is especially true if you live in climates that get little sun, or if you spend all of your time indoors.
I typically recommend 5,000 to 10,000 IU daily for my patients. I take this dosage all year round, and have noticed an improvement in mood and energy levels since starting this consistently a few years ago. Now, as always, you should consult with your doctor or other provider before initiating any supplements, but for most cases of SAD this is going to be vital.
Exercise Regularly
This sounds intuitive. You’re like, “ok ok I know I should be exercising…” but it can be seriously challenging to motivate yourself enough to actually do it, especially in the winter months when you just want to throw on your sweats and cuddle under a throw blanket with your fur baby (literally what I’m doing as I write this). Exercise is crucial to your physical, mental, and emotional health. I’m not saying you need to be training for a marathon or walking 797,432 steps in a day, just some gentle YouTube yoga videos at home or walking around the mall on your lunch break will be enough to release those sweet endorphins and cheer you up.
Stay Connected With Loved Ones
Remaining active in your social circles is one of the most effective ways to ward off sadness. As an introvert, my tendency when I’m feeling down is to retreat to my living room with only my dog, a cup of tea and Roku. However, luckily for me I have an extroverted sister who forces me to participate in social activities. Although I’m known to put up a fuss at first, I always feel refreshed and encouraged after some girl time with her and whoever else she wrangles into going.
Humans are not designed to live in isolation, we were created to connect and interact with people. When we do, those same endorphins that cause the exercise “high” are also released when we laugh and emotionally connect with others.
Spend Time Outside on Breakthrough Warm, Sunny Days
As someone who loathes cold weather, I absolutely understand staying indoors where there is central heating on cold days (can I get an amen for central heating?!). But even in cold climates there are some sunny days that sprout up here and there. On those days, go outside! Even if you have to bundle up in winter gear, the fresh air and sunshine are guaranteed to improve your mood. Absolutely refuse to spend time outdoors on a cold day? Understandable. Sit near a window where the sun can shine in on your face, you can close your eyes and feel the warmth radiating down, an instant pick-me-up.
Take a Trip to a Warmer, Sunnier Climate
This one obviously depends on many variables like work, cash flow, kids, schedules, etc. However, if there is any way you can spare a few days and a few dollars, traveling to a warmer climate can be one of the most effective ways to combat SAD. There were a few Pittsburgh winters when I traveled south to visit family, attend a bridal shower or something of the sort, and even just 2-3 days in a milder climate brought back clarity and perspective in getting through the winter months. If there is absolutely no way you can take a trip, consider light therapy. This deserves an entire post on it’s own, but here is some information that may be helpful in introducing the topic.
*Note: If you feel your sadness is beyond a seasonal condition, I encourage you to seek help. Whether it is from your medical doctor or a mental health professional, these people make a living helping others. They want to help you, you simply have to ask.
