5 ways to combat seasonal affective disorder this winter

Have you ever noticed feeling more down during the winter months? You’re not alone—and chances are these changes in mood may be linked to seasonal affective disorder (SAD). Affecting millions of people across the United States each year, SAD is a form of depression that commonly includes symptoms such as low mood, decreased interest in activities you usually enjoy or low energy and difficulty concentrating. These symptoms can also vary from person to person with some possibly oversleeping or experiencing feelings of hopelessness, while others may struggle with persistent sadness or heightened irritability.

“Taking action to treat or prevent SAD not only helps with that condition but also can improve other problems and increase overall well being,” said Eileen Anderson, EdD, Anne Templeton Zimmerman MD Professor of Bioethics and the Inamori Professor in Ethics. “We dress for inclement weather—we should also care for our seasonal mental and emotional wellbeing.” 

Read on to discover five strategies Anderson suggests to combat seasonal affective disorder this winter.

1. Reset the brain’s biological clock with bright light therapy. 

Everyone can benefit from getting out in the morning light, even when it’s cold. Bright light therapy is a non-pharmacological treatment that uses artificially intense light to compensate for reduced natural daylight and is especially important in the morning. This therapy works by resetting the brain’s circadian rhythm and influences key neurotransmitters involved in mood, energy, sleep and attention. Light therapy boxes are usually around 10,000 lux, compared to indoor lighting usually around 300-500 lux, and can be inexpensive.

Pro tip: Speak with a healthcare provider to see if this might be a good option for you. 

2. Prioritize your physical and nutritional health by monitoring vitamin D levels—especially during winter months.

Over a quarter of the population in Northeast Ohio is estimated to have vitamin D deficiency, causing skin to make decreased levels of crucial nutrients needed for bone health when exposed to UVB rays from the sun. People ages 20 to 29 are at even higher risk. To help keep your body at sufficient levels, individuals are encouraged to get vitamin D levels tested and to take supplements if needed. Overall dietary health can also help prevent and address SAD in direct and indirect ways. For example, amino acids, B vitamins, iron and omega-3 fatty acids are precursors of key mood regulating neurotransmitters, so it is important to get enough of them. Low quality foods like refined sugar may increase inflammation and cause energy crashes, both of which can negatively impact mood. Balanced meals with protein, fiber and healthy fats help maintain steadier energy and cognitive function and aid healthy sleep cycles—all of which help to counter SAD. 

Pro tip: Consult a nutritionist for specific dietary recommendations. 

3. Incorporate moderate exercise into daily routine. 

Even 20 minutes of moderate exercise, such as a vigorous walk, can make a significant difference in your mood. Exercise has direct benefits such as increasing neurotransmitters that stabilize mood. It also has indirect benefits, such as social interaction and feeling better about one’s body image. 

Pro tip: Aim for targeted activity 3-5 times per week. 

4. Be proactive about social support.

When weather worsens, people are less likely to go out to public places and interact with others. During the COVID-19 pandemic, we felt the negative impact of social isolation but also found creative ways to connect even with environmental limitations. Zoom hangouts and online support groups became alternate ways to connect with others, which we can use in uncomfortable weather. In addition, a trip to a coffee shop, studying in a library instead of your room and attending community events can all brighten mood. 

Pro tip: Brainstorm prosocial activities to look forward to throughout the winter.

5. Personalize a health plan for your wellbeing. 

Many types of professionals can help you personalize a health plan for your wellbeing and protection against SAD. You can consult a physician, psychiatrist, psychologist, social worker, spiritual advisor, nutritionist, life coach or personal trainer, as some examples. Trained professionals often have creative and personalized ways to assess vulnerabilities and improve strengths. Personalizing your plan doesn’t mean “fixing everything”, but identifying one or two areas where support could make winter feel more manageable.

Pro tip:  Write down what helps and drains your mood during winter, then share that list with a trusted professional to guide next steps.