Seasonal affective disorder can happen at any time, but it’s most pronounced when the seasons change and the end of Summer approaches. Winter always seems right around the corner, and while it offers cozy moments by the fireplace and holiday cheer, it can also bring something less pleasant—Seasonal Affective Disorder (SAD).  For women, at all times of life, the shorter days and reduced sunlight can significantly impact mood and energy levels. If you find yourself feeling down or more fatigued as winter approaches, know that you’re not alone. SAD affects many people, making the fall and winter particularly challenging. But don’t worry! In this guide, we’ll delve into what SAD is, and its symptoms to help you combat the winter blues and maintain a positive outlook throughout the season.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, or SAD, is a type of depression that occurs at certain times of the year, usually in the winter months. It’s more than just feeling a little down; it’s a serious condition that can significantly impact your daily life. The lack of sunlight during winter affects the brain’s chemistry, leading to mood swings and other symptoms. As we don’t get a lot of long sunny days in the Pacific Northwest, you can probably guess that SAD affects many people who live here.  According to NAMI  “A 2022 poll by PEMCO Insurance found that 59% of Washington State responders suffer some SAD symptoms during the winter”.

Understanding the Symptoms of SAD

Recognizing the symptoms of SAD is the first step in managing it. Common symptoms include:

• Fatigue: Feeling unusually tired and lacking energy even after a full night’s sleep.
• Weight Gain: Increased cravings for carbohydrates and subsequent weight gain.
• Depression: Persistent feelings of sadness or hopelessness.
• Increased Sleep: Needing more sleep than usual and still feeling tired.
• Low Libido: Decreased interest in physical intimacy.
• Brain Fog: Difficulty concentrating and making decisions.
• Irritability: Feeling more irritable or anxious than usual.
• Social Withdrawal: Reduced interest in social activities and isolation from friends and family.

Seasonal Wellness Tips to Combat SAD

Thankfully, there are several natural ways to alleviate the symptoms of SAD and make the winter months more bearable.

Light Therapy and Its Benefits

Light therapy is one of the most effective treatments for SAD. It involves sitting in front of a lightbox that mimics natural sunlight. This helps regulate your body’s internal clock and boosts serotonin levels, improving your mood and energy levels.

• How to Use Light Therapy: Aim for 20-30 minutes each morning. Place the lightbox 16-24 inches from your face, making sure it enters your eyes indirectly.
• Benefits: Increases energy, improves mood, and regulates sleep patterns.
• Choosing a Lightbox: Look for one that provides 10,000 lux illumination and filters out UV rays for safety.

The Role of Diet and Exercise

A balanced diet and regular exercise can significantly impact your mental health.

• Healthy Eating: Focus on consuming fruits, vegetables, lean proteins, and whole grains. Foods rich in Omega-3 fatty acids, like salmon and flaxseeds, can help improve mood. Experiment with new recipes to shake things up and add variety to your diet!
• Exercise: Try to get at least 30 minutes of physical activity most days. Activities like walking, yoga, and dance can boost endorphins and alleviate symptoms of depression. Turn on your favorite music and dance, join a new fitness class, or take up roller skating. Any physical activity you find fun can be your exercise. 
• Hydration: Drink plenty of water to stay hydrated, as dehydration can exacerbate feelings of fatigue and irritability. Some caffeine-free herbal teas can also hydrate you and aid relaxation, making them a 2-for-1 of benefits!

Mindfulness and Stress Reduction Techniques

Mindfulness practices can help you stay grounded and reduce stress.

• Meditation: Spend 10-15 minutes meditating every day to relax your mind and body. Your meditation practice needn’t be overly complicated. Pop on some headphones and listen to a guided meditation if the practice is new to you. 
• Breathing Exercises: Practice deep breathing techniques to calm your nervous system. A simple one to begin with is belly breathing. Sit comfortably and raise your ribcage to expand your chest. Place one hand on your chest and the other on your abdomen, and try to breathe in and out through your nose. If your hand on your chest goes up and down that’s chest breathing, if the hand on the stomach goes up and down you’re breathing from the belly. You can try counting to five while breathing in and out.
• Journaling: Write down your thoughts and feelings to gain perspective and release pent-up emotions. Resist the urge to censor yourself in your journal or even to make sense. It’s your private release of your frustrations, anger, and fears and should be freely expressed. 

Social Connections and Support

Don’t underestimate the power of social connections.

• Stay Connected: Make an effort to stay in touch with friends and family. Even virtual hangouts can lift your spirits. Call a friend you’ve been meaning to catch up with and talk. Make a date with your partner to get coffee for just the two of you. Take your kids to a fun activity. 
• Join Support Groups: Consider joining a support group for people with SAD. Sharing experiences and coping strategies can be incredibly beneficial. As we live in the Pacific Northwest you can be sure you are not alone in dealing with this issue! 
• Therapy: Speaking to a mental health professional can provide you with additional tools and support to manage your symptoms. 

Practical Activities for Improving Mental Health in Winter

Engaging in activities that bring you joy can help combat SAD.

• Hobbies: Pick up a new hobby or revisit an old one. Whether it’s painting, knitting, or playing an instrument, doing something you love can be therapeutic.
• Get Outside: Spend time outdoors during daylight hours, even on cloudy days. Natural light, fresh air, and physical activity can improve your mood.
• Home Environment: Create a cozy and inviting home environment. Use warm lighting, candles, and soft blankets to make your space feel comforting.

Don’t Stress!

Seasonal Affective Disorder doesn’t have to overshadow your winter months. As a busy woman living in the Pacific Northwest, I know you face unique challenges. Our region’s frequent overcast skies and long rainy seasons can exacerbate SAD symptoms, making it essential to recognize and address them. And your naturopathic doctor can help! By understanding the causes of your SAD and implementing tailored treatment plans, we can help you take control of your mental health and still find joy in the season. 

Remember, you’re not alone in this journey. Our team at Roots of Health is here for you. Schedule a free discovery call today to explore how we can work together to address your concerns. Stay positive and proactive this winter—your mental health is worth it.

Contact Roots of Health for a free 15-minute discovery call