Beat the Winter Blues (Part 2): Proven Strategies to Feel Good This Winter
Now that we know what Seasonal Affective Disorder (SAD) is, we can start to explore what might help. While there are as many solutions as there are people, here are some tips I routinely share with patients.
1. Light Therapy:
When sun light hits your eye, it stimulates your pineal glad to release the precursors to the neurotransmitters that help you feel good. With decreased sunlight in the winter, our brains may not have our summer levels of neurotransmitters.
Luckily, modern technology has a solution. Light therapy boxes emit bright, artificial light that mimics natural sunlight. Studies show that daily exposure to these light boxes can significantly improve mood and reduce SAD symptoms. Aim for 30 minutes of light therapy in the morning to reset your body clock. There are very few side effects of light therapy, but very rarely it can disrupt sleep or trigger mania in those with bipolar disorder.
Any light box with 10,000 lux will be sufficient. Here’s one that I recommend: https://amzn.to/3Q7Vhwv
2. Dawn stimulation
Small studies have shown that dawn simulators, alarm clocks that mimic the sunrise, decrease sleep inertia and improve mood. This is thought to occur as light triggers increased cortisol levels in the morning which promotes wakefulness and improved mood which can be particularly helpful in the winter.
This is a great example: https://amzn.to/46CMRTi
3. Regular Exercise
Engaging in physical activity releases endorphins, improving mood and reducing stress. Any movement is great. Focusing on movement you enjoy is just feels good, but it also increases the likelihood of sustaining exercise. Bonus points if you do it outside to get your sunlight exposure!
4. Vitamin D
Healthy levels of vitamin D improve energy and a sense of wellness. Deficits in vitamin D can exacerbate seasonal affective disorder as vitamin D promotes serotonin activity. Keeping Vitamin D levels in the optimal range can be another part of winter wellness.
Vitamin D is produced in response to sunlight exposure and can also be ingested through foods like fatty fish and dairy produces. However, 50-90% of Americans are deficient in Vitamin D.
The recommended daily allowance (RDA) of Vitamin D is 400 iu, but some studies show 1,000-4,000 iu a day of supplementation may be beneficial. Since too much vitamin D can be dangerous, a supplement with 1,000 iu is usually a safe option. I recommend this option: https://amzn.to/3LP2WNG
For some people, over the counter supplements aren’t enough though. Since Vitamin D is stored in fat, you can get too much. So talk with your provider before increasing above 1,000 iu a day. Blood work can show your level and prescription Vitamin D may be needed for optimal Vitamin D levels.
5. Accept the Change
While we’re not quite as seasonally driven as animals like bears that hibernate all winter, it is very normal for us as humans to have changes in our appetites, energy, and sleep. In our society, it isn’t seen as normal to slow down, so this change can feel like a bad thing and trigger negative feelings about oneself. Recognizing that this is a normal and healthy change leaves room for us to adapt without feeling like we’re lazy, unmotivated or depressed. From that place of acceptance, we can build healthy routines that support our wellness in this slower season.
6. Celebrate Winter
Creating rituals or habits that celebrate winter can make it feel less dreary. Things like stargazing in the earlier evening, bonfires, apple cider, or cozy movie nights can all be celebrations of winter that help us feel more centered and grounded in things we typically dislike like the cold and darkness. Changing the perspective can bring much needed joy and life into winter.
7. Plan for Fun
During the summer it seems like there’s fun around every corner. And during the early parts of the winter, there are similar activities with the holidays. But come January or February, things get a little harder. Planning fun events and social activities can be a powerful way to stay connected to others and to our own sense of joy in our lives.
8. Seek Help
If you’re noticing more than minor changes in your mood, sleep, energy or appetite, especially if they are affecting your relationships, work or feelings about yourself, there is help available. Counseling or medical help can go along way to helping you feel more like yourself even during the winter. If you’re located in Alabama or Idaho, you can learn more and schedule HERE. In other states, Psychology Today allows you to search for a mental health professional. And if you’re having thoughts of self harm or suicide 988 is the National Suicide & Crisis Hotline.
