As the winter months approach, many individuals experience a dip in mood and energy. For some, this seasonal shift brings about a deeper, more persistent sadness known as Seasonal Affective Disorder (SAD). Commonly referred to as the “winter blues,” SAD can impact daily functioning, leaving individuals feeling fatigued, withdrawn, and unable to enjoy activities they once loved. While this condition can be difficult, it is not insurmountable.
Seasonal Affective Disorder is not just about feeling a little down; it is a type of depression that typically occurs during the fall and winter months when daylight hours shorten. The lack of sunlight can disrupt your body’s internal clock, affect your mood-regulating brain chemicals, and lead to symptoms such as oversleeping, craving carbohydrates, gaining weight, and feeling isolated. Though the cause of SAD isn’t fully understood, it’s believed to stem from the decrease in light, leading to reduced serotonin levels and altered melatonin production.
While SAD may be linked to the darker days of winter, the good news is that there are several effective treatments to help manage the condition.
Practical Advice for Managing Seasonal Affective Disorder (or even a small dip in mood):
• Light Therapy: Start your day by sitting near a light therapy box for 30 minutes. This exposure can help adjust your body’s internal clock.
• Get Outside: Try to get outside for at least 30 minutes a day, even when it’s cloudy. Natural light is still beneficial.
• Exercise Regularly: Physical activity, particularly in the morning, can boost serotonin levels and help regulate your sleep cycle.
• Stay Connected: Make an effort to engage in social activities. Isolation can worsen symptoms, so stay in touch with friends and family.
• Establish a Routine: Maintaining regular sleep, meal, and activity schedules can stabilize your mood and energy levels.
• Cognitive Behavioral Therapy (CBT): Seek help from a therapist who can guide you in reframing negative thought patterns and develop healthy coping mechanisms.
• Herbal Therapies: There are some incredible herbs that can help uplift mood. However, it is always best to work with a practitioner who can create a treatment plan that is best for you.
• Healthy Eating: Be mindful of carbohydrate cravings. Opt for a balanced diet to maintain energy without weight gain.
• Vibro-Acoustic Therapy: The use of sound and vibration can help significantly improve mood through improving blood flow to the brain and creating deep relaxation.
Winter doesn’t have to be a season of gloom. By combining professional treatments with simple lifestyle changes, you can find joy in the winter months. Embrace the light, stay connected, and nurture your well-being through the cold, dark days. Spring is always around the corner.
If you would like individualized, integrative support for SAD or any other health concern, please call Mederi Center at 541-488-3133 to schedule a new patient appointment with me. You can also book Vibro-Acoustic Therapy sessions in the treatment room at our Ashland clinic.
