Staving off seasonal depression, naturally
Seasonal Depression
If you’re like many people, especially those of us who live in the northern half of the U.S. (yes, anything north of Washington D.C.), you may have experienced bouts of seasonal depression, or seasonal affective disorder (SAD).
In North America, SAD increases with latitude and is more prevalent in northern, colder climates with shorter daylight hours. It’s estimated that anywhere from 10-20% of recurrent depression follows a seasonal pattern. And it’s more than just depression that follows cyclical patterns. Seasonal patterns have been also been identified in bulimia nervosa, anxiety disorders, and other psychiatric conditions. Seasonal depression affects children, adolescents, and adults, but seems to affect women and young adults at higher rates.
Even before I moved to New England 13 years ago, I noticed I felt more tired and had lower mood in the winter months. Living up here in the far northeast corner has made the winters even more challenging for me. Additionally, if you’re of non-Caucasian descent, as I am, you may be at higher risk. It is believed that people with darker skin, which contains more melanin, are more at risk for vitamin D deficiency, increasing the risk for seasonal depression.
With the added stressors of the pandemic and shut-downs this winter (or simply the uncertainty of what will happen in the coming months), I know many people are wanting to tend to their mental health, perhaps more than they typically do.
So, I wanted to share exactly what I will be doing this season to keep my energy and mood in a healthy range. These are evidence-based, as well as personally verified, strategies! Make a plan for yourself, share these ideas with loved ones, and enjoy this holiday season without fear of sinking into depression.
MY PERSONAL WINTER WELL-BEING ROUTINE
GET MOVING OUTDOORS
Aerobic exercise is a vital aspect of emotional regulation and mental health hygiene. Any form of exercise is better than nothing, but regularly exercising outdoors will maximize the benefits for your mood. I hate the cold, but I’ll be sure to bundle up and get outside multiple times a week. The fresh air, sunlight, and exposure to nature is refreshing and revitalizing!
GET MORNING SUNLIGHT
One of the best ways to prevent or treat seasonal depression is to expose your your eyes to sunlight early in the day! I literally will wake up and look out my window, facing the east when the sun rises in the morning. I also try to maximize my retinal exposure to sunlight throughout the day, even if it’s just setting up my workplace by a sunny window. The more light you get, the better. (Of course, if you can get away to a sunny, warm place during the winter, even better!)
GET A LIGHT BOX
Speaking of light, if you suffer from seasonal depression and you haven’t tried a light box, I urge you to get one now! Light boxes are one of the most effective treatments for seasonal depression. It doesn’t need to be huge or expensive. In fact, there are many options, including smaller desktop ones, within fairly reasonable price ranges. Look for one that’s at least 10,000 lux (which is the light level). It works best if you use it earlier in the day, but some studies show it also helps to use it in the early evening when the sun goes down. (Just don’t use it too late at night, as it may disrupt your sleep cycle.) Check out this list of the best light therapy boxes in 2020.
GET ENOUGH VITAMIN D
It’s estimated that a billion people globally are deficient in vitamin D. While low vitamin D is linked to a multitude of health problems, in this case, it’s been shown that people with low levels are at greater risk for depression. It’s been estimated that we get nearly 90% of vitamin D from the sun, but of course, this is impacted by how much time we spend outdoors, where we live, how sunny it is, how light or dark our skin is, etc. I like to get my vitamin D levels checked at least annually, and because I live up north, my levels are always pretty low so I regularly take a high amount of supplementation. (You can also get vitamin D from certain foods.) Check with your doctor to know exactly what your vitamin D levels are and how much, if any, you should supplement. It is possible to get too much vitamin D, so don’t guess at this.
STAY CONNECTED
This winter of 2020-21 is going to be particularly challenging given the heightened restrictions around social gatherings during the pandemic. So, plan ahead and figure out how you’ll get your social-emotional needs met. Schedule some fun friend virtual check-ins and connect deeply with those in your own household. And remember that while sending a friendly text message or social media comment is one way to stay connected, you really need to go at least one step beyond that to gain real benefits. So, pick up the phone, hop on that zoom call, or go on a socially-distanced walk with a friend. I’ll be doing all of the above! Whatever you do, do it regularly and don’t let yourself slip into too much alone time. (Yes, I’m talking to you fellow introverts out there.)
EAT THE RAINBOW
I talk all the time about the mind-body connection, and to ward off seasonal depression, we can’t afford to overlook it. It’s natural to crave heavy, starchy or sweet foods during the winter. We’re biologically wired for it. So, give yourself some grace here, but do the best you can to eat foods that give you the mightiest nutritional boost! I always tell my students to “eat the rainbow” as a way to gauge your general meal plan. Are you getting lots of fruits and veggies in? If that’s not your tendency, come up with a realistic plan to add a few colorful items to your plate this week. Be adventurous! Your body and brain will thank you for it.
GET ENOUGH SLEEP…
but not too much sleep.
We usually talk about Americans being sleep deprived, and for many of us, that’s the case. But for those of us who dip into depression during the winter season, it can be all too easy to sleep TOO much. I like to think of it as my hibernating self wanting to take over. Again, nature has it’s way of slowing us down during this time, and to some extent, we should embrace it. (Meaning, allow this season to be an inward-leaning time of rest, reflection, and recuperation.) However, if you find yourself feeling sleepy or exhausted all the time, check to see if you’re getting enough sunlight, vitamin D, and exercise during the day. You may also want to try one of these fancy alarm clocks that wake you up to light, which I may try this year. Aim to get 7-9 hours of sleep each night (the recommended amount for adults), and adjust as necessary if you’re getting a lot more or less than that.
HUG YOUR PET
I had to include this here because I’m definitely incorporating this into my winter well-being plan! I know a lot of people got pets this year. Congrats! Pet therapy is a real thing. Hugging and loving on our pets (and let’s face it, our human loved ones, too) increases dopamine and oxytocin, creating positive feelings for us lucky owners. I’m promising my pup (and my cat and bunny) lots of snuggles this winter. It’s my quickest and easiest pick-me-up!
There you have it! Those are my top personal tips for getting through this winter (and maybe actually enjoying it?!), and I hope they help you and your family get through this season. The most important thing I can tell you is: don’t wait.
It’s best to start these habits BEFORE you start feeling down, because as you probably know all too well, it can feel nearly impossible to start new things when we’re already feeling low in energy or depressed. The key is prevention.
So, start small. Pick one or two things that you can focus on this week, and just begin.
I’d love to see how you’re incorporating these tips into your life, so tag me on Instagram and share!
Here’s to a healthy + happy 2021!
