Every winter it happens: As we move the clocks back an hour, many people begin to feel their mood shift — and they may dread that shift.
About 5% of adults experience seasonal affective disorder (also called SAD) every year in the US. Symptoms generally look a lot like depression and range from mild to severe. They can affect your quality of life, including relationships and work. And if the symptoms persist beyond two weeks, you should seek professional help.
If these symptoms describe your current state of being, or if you're concerned for a loved one, consider these 6 suggestions for keeping SAD at bay this winter.
1. Choose Medical Treatment.
Some cases of seasonal affective disorder can be severe. You might not have the energy to get out of bed, or you could find yourself thinking often about death or suicide. Don't take this lightly, because our mental health impacts every aspect of our being.
You can always choose, at any moment, to reach out for professional help.
A counselor will arm you with tools to get through the winter. Those tools may involve coping techniques, antidepressant medication, or light therapy, which involves sitting before a box that emits bright light for 20 minutes each day. It might also consist of a combination of all three.
2. Make Positive Lifestyle Choices.
The great thing about positive lifestyle choices is that they're pretty similar for many health conditions, whether you're warding off seasonal affective disorder or diabetes, for example.
These positive lifestyle choices include:
- Exercising Daily: Aim for 150 minutes of moderate-intensity movement weekly.
- Getting Good Sleep: For adults, this means at least seven hours of sleep within every 24-hour period.
- Eating Healthy: Whole grains, fruits, vegetables, and low-fat dairy are key . And not only is what you eat important, but portion size counts, too. Calculate your calorie intake here.
3. Get Your Vitamin D Levels Checked.
If your levels are low, your doctor might recommend you take a supplement, which is common — especially in winter. Vitamin D is also known as the sunshine vitamin, and not having enough of it in your system puts you at risk for bone pain and muscle weakness. Recent research has also shown a potential link between low vitamin D and depressive symptoms, but researchers say more studies are needed.
Recommended levels of vitamin D are 600 IU until age 71 , when it jumps to 800 IU. But many people during winter — especially in the northern US — aren't getting enough. And people with darker skin tones have an even greater prevalence of vitamin D deficiency.
4. Stay Active While The Sun is Out.
Winter is cold. But bundle up, head outside, and help your body acclimate to being awake when the sunlight is out, and sleeping well at night.
Exposing yourself to light at the right time of day can be energizing, and it's also key to cueing your body to produce certain hormones that regulate your sleep/wake cycle. And once you head back inside, open your blinds or curtains to let in even more natural light.
Once it’s time for bed, close up shop, and start a calming wind-down routine that works for you. Researchers have linked sleep issues and depression, but the relationship is complicated . Depression can keep you awake at night, and sleep issues can contribute to depression — a potentially debilitating cycle.
5. Keep Connected and Make Plans.
Just because it's winter doesn’t mean you have to hibernate. Isolation puts you at risk for all kinds of health issues, from dementia to premature death. And researchers have linked it with increased rates of anxiety, depression, and suicide.
Keep in touch with your family and friends. If you have to, force yourself to set one date a week. Make plans that will get you out of the house and around people. Or host a few friends for a cozy gathering, either in person or on video chat. Play a board game, cook together, or watch a movie.
If you enjoy travel, consider booking a trip, too — either somewhere close, for a weekend away or somewhere warm and sunny. It will give you something to look forward to and break up the cold months.
The point is to get yourself out of your own head. Remind yourself that there's life beyond the cold and more to life than the cold. Connecting with friends is a great way to do that.
No matter what, remember that summer will return. Just as emotions come and go, so do seasons. And if you feel like you could use a little boost of emotional support, don't hesitate to schedule a mental health check-in.
Get Serious About SAD
If you or someone you know has been experiencing symptoms of seasonal affective disorder, talk with a professional — especially if the symptoms have been lasting more than two weeks. Then share these ideas with your loved ones to keep everyone as happy and healthy as possible this winter.