For many people, winter depression leads to weight gain, appetite changes, trouble sleeping, and mood changes. The seasonal pattern of depression usually stems from seasonal affective disorder (SAD), a winter-based depressive disorder that occurs due to the lack of natural light. According to the American Academy of Family Physicians, up to 6% of people in the United States experience SAD each year during the fall and winter seasons. That number nearly doubles at 10% for Northeast Ohioans due to the small degree of sunlight seen annually.
Relieving depressive symptoms of SAD may seem challenging, but it’s possible. You can minimize the effects of the winter blues by following these tips.
Use Light Therapy
Using a light box is an excellent way to keep your sleep patterns in check if you have SAD. Bright light therapy or phototherapy boxes emit a light that mimics natural sunlight. Unlike standard light bulbs, phototherapy bulbs are significantly brighter and produce light at varying wavelengths.
To use a phototherapy box, you turn it on and sit in front of it for up to 30 minutes daily. Exposure to its light produces a chemical change in your brain that improves your mood and resets the body’s internal clock.
Using the box within your first waking hour would be best to see long-term results. You can also lessen symptoms of SAD by spending time in direct sunlight when possible.
Embrace Physical Activities
Regular exercise is another way to relieve symptoms of seasonal depression. When you move your body, your brain releases endorphins, or feel-good hormones, into your body. Taking a brisk walk, going to the gym, or learning a dance routine at home will get your blood pumping and help you to feel better.
Physical activities will also help you shed the extra pounds you gain during winter. People with SAD often develop a heightened appetite, resulting in a higher weight. Despite the cold weather, you can boost your mood and metabolism by joining a workout class or playing an indoor sport.
Participate in Social Activities
Many people with SAD battle feelings of loneliness and isolation. These emotions can significantly affect your mental and physical health. For instance, if you’re feeling lonely due to depression, you might seek comfort by sleeping too much or overeating.
It’s essential for anyone with SAD to find ways to build connections with people and maintain them during the coldest months of the year when people are less likely to be outdoors. Consider hosting a dinner for friends and family at home, taking walks in a park if the weather permits, or arranging Zoom calls with loved ones.
Take Supplements
Most people get their vitamin D from sunlight exposure. However, if there isn’t much sunlight during the winter and people often stay indoors due to the cold, people can develop a deficiency of that particular vitamin. A vitamin D deficiency can worsen your symptoms, leaving you feeling low and lethargic.
If you’re not getting enough sun, consider taking supplements in the winter to replace the vitamins you lack. Supplements can also help you stay healthy if your appetite decreases in the winter, leaving you without enough vitamins and minerals essential for good health.
Speak to a Mental Health Professional Today
If you think you may be suffering from SAD, reach out to a local mental health service provider. The professionals there should be able to aid you in relieving SAD symptoms during the winter months. Whether you have moderate depression or major depression, check that the staff has the experience, tools, resources, and education to help you improve your well-being throughout the year.