By Schuyler Corrigan

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February 27, 2023

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As we enter the midseason of winter, our practitioners often see signs and symptoms of Seasonal Affective Disorder (SAD) – a common behavioral and emotional response to the darker, colder, and more isolating time of the year. For most, SAD can begin in the autumn and last through the beginning of spring. Millions of people each year experience SAD, and it occurs more frequently in women than men, especially those with underlying depression or bipolar disorder. However, anyone can be susceptible to the changes in the seasons and depending on where you live you may experience this repeatedly or very occasionally. 

Common Symptoms of Seasonal Affective Disorder:

• Feels tired, lethargic, and “low” throughout most of the day
• Losing interest in activities that previously sparked curiosity
• Feeling lonely or sad but lacking interest in being social 
• Difficulty concentrating on tasks 
• Craving carbohydrates, overeating / comfort eating, and weight gain. 
• Over-sleeping or defaulting to sleeping and napping when feeling depressed or sad. 

 

Read More: Seasonal Affective Disorder Diagnosis & Treatments 

SAD Prevention & Tips

Fortunately, the change of the season is predictable, and if you have experienced SAD before, or anticipate the effects of winter on your mental health, here are some tips to support you during this winter season:

1. Light Therapy – being exposed to a special light source each morning for about 30 minutes has been shown to be supportive of easing symptoms of SAD for roughly 40%-60% of people. This helps to mimic the experience of sunrise, support our circadian rhythm, and improve our mood throughout the day. 

 

1. Mental Health support – seeking counseling during the winter months can be extremely helpful during the times when you feel low, despondent, depressive, or despondent. A counselor can also monitor your symptoms to make sure SAD is not progressing into full depression, which may require separate treatment. 

 

1. Check your vitamin D – Vitamin D plays a critical role in so many body processes, including our energy, mood, metabolism, and immune function. Monitor your Vitamin D levels closely in the early and mid-winter and supplement as needed and recommended by your health care providers to keep this within an optimal range. 

Read more: Essential Roles of Vitamin D

 

1. Routine of comforts – during the winter months, set up 2-3 “anchors” during your day that you know bring you comfort and joy, and stick to these as essential self-care routines. This can be taking a short walk outside, enjoying afternoon tea away from your devices, calling a friend or loved one to check in and talk, making art of crafts at the end of the day, cooking a delicious meal to nourish yourself, reading your favorite book or magazine…anything that you know brings you peace or comforts with no residual feelings of guilt. 

 

Read More: Herbs for Seasonal Depression

 

If you are experiencing symptoms of seasonal affective disorder, or need extra support nourishing yourself this winter, contact our office to make an appointment with one of our naturopathic doctors. They will take the time to create a custom care plan for you, and educate you on steps you can take to reach your health goals this year.