Don't Let Seasonal Affective Disorder Bring You Down: Discover 6 Effective Ways to Beat the Blues
Seasonal affective disorder (SAD) is more than just winter blues It's a form of depression caused by reduced sunlight Combat it with self-care treatments like light therapy, investing in a dawn simulator, prioritizing sleep, going for outdoor walks, socializing, and seeking medical help
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While some may have eagerly anticipated the additional hour of sleep following the end of Daylight Saving Time, the shorter days and longer nights serve as a reminder about the approaching winter (blues) for countless individuals.
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Don't be surprised if you experience health impacts when daylight saving ends, particularly related to seasonal affective disorder - a form of depression linked to reduced sunlight during late fall and winter.
Having shorter days and longer nights during the fall and winter can disturb a 24-hour internal clock within our bodies known as the circadian rhythm. This clock regulates various bodily processes and is influenced by the cycle of day and night, according to Joseph Takahashi, an expert on circadian rhythms and the chair of the neuroscience department at the University of Texas Southwestern Medical Center. Disruptions in the circadian rhythm may impact brain regions responsible for mood and lead to fatigue and low energy due to inadequate sleep.
The lack of sunlight from shorter winter days can bring on depressive symptoms, and social isolation is common among people with seasonal affective disorder.
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to combat seasonal affective disorder, as experts recommend. However, always consult with your healthcare professional before commencing any unfamiliar treatments.
The recommended treatment for seasonal affective disorder is light therapy, which requires exposure to a light box that emits at least 10,000 lux for a minimum of 30 minutes. Lux is a unit used to measure the intensity of light. According to Dr. Jason Tucciarone, a psychiatry instructor at Stanford University School of Medicine, a bright, sunny day can provide 50,000 to 100,000 lux. If you opt for a light box of lower intensity, you will need to spend additional time in front of it.
On September 8, 2022, Kelsie Whitmore #3 of the Staten Island Ferryhawks utilized red light therapy in her locker room at Richmond County Bank Ball Park in Staten Island, New York. She made history as the first woman to achieve a hit in Major League Baseball. Furthermore, Whitmore also made her mark in the Atlantic League. She debuted as a pinch runner on April 22 and became the first woman to start an Atlantic League game on May 1, playing as a left fielder. Adding to her accomplishments, on May 4 she became the first woman to pitch in an Atlantic League game. (Photo by Al Bello/Getty Images)
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How red light can affect your sleep
A light box helps with seasonal affective disorder in two ways. Firstly, it corrects the disturbed internal clock caused by shorter days in winter by mimicking outdoor light. Secondly, it increases serotonin levels, a brain chemical that helps balance mood.
While you can use the light box at any time, using it in the morning can provide you with more energy throughout the day. According to Tucciarone, it is advised to look away from the light box and engage in activities, such as having breakfast or reading the news, to keep yourself occupied for 30 minutes. Additionally, it is important to maintain a distance of 2 to 3 feet from the box and avoid direct eye contact, as the intensity of 10,000 lux can be harmful to the eyes.
Invest in a dawn simulator
These type of alarm clocks imitate natural sunlight. When its time to wake up, the light gradually increases in intensity.
and wake up to a gentle and natural simulated dawn. This can improve your mood and overall well-being, serving as a beneficial complement to using a light box for therapy. With a dawn simulator, you can effortlessly experience the benefits of light exposure upon awakening, minimizing the strain on your eyes and enhancing the effectiveness of your treatment.
Thomas Kilkenny, an expert in sleep at Northwell Health in New York, stressed the significance of obtaining sufficient sleep. Insufficient sunlight during the shorter winter days has the potential to disturb our internal clocks, which regulate our wakefulness and relaxation. Consequently, this disrupted sleep pattern may lead to insomnia and an excessive tendency to sleep during daytime.
Shot of an attractive young woman sleeping in her bed in the morning at home
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Enhance your lifespan by nearly 5 years by following this sleep routine.
Prepare for bed an hour before your intended sleep time, as suggested by Kilkenny. Create a soothing ambiance by dimming the lights and ensuring that you have used the bathroom beforehand. It is advisable to steer clear of any conflicts or emotionally charged situations that may heighten your stress levels. Furthermore, abstain from using electronic devices as you prepare to relax, as they can hinder your ability to easily drift into slumber.
"Phones and computers emit a strong light that can deceive your brain into perceiving it as daylight," Tucciarone pointed out. Ultimately, he recommended maintaining a consistent sleep routine by going to bed and waking up at approximately the same time each day.
Go for a walk outside
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Engaging in exercise acts as a mood enhancer by triggering the release of chemicals like serotonin and endorphins, which help foster feelings of well-being and enhance stress management. Even a simple low-impact activity like a brisk walk lasting 10 to 15 minutes can lead to an improvement in depressive symptoms.
Additionally, according to Kilkenny, taking a short walk outdoors can offer even greater benefits due to the exposure to bright light that occurs simultaneously.
Engaging in physical activity, Kilkenny suggests opting for mornings instead of evenings. "Exercising a few hours before bedtime can actually increase your body temperature, which is not ideal," he advised.
Interact with fellow individuals.
Ruth Westheimer arrives at the Governors Awards on Sunday, Oct. 27, 2019, at the Dolby Ballroom in Los Angeles. (Photo by Jordan Strauss/Invision/AP)
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If you're feeling the need to hibernate this winter, it's important to note that social isolation is common among individuals with seasonal affective disorder and can contribute to depressive symptoms. The US surgeon general recently highlighted the negative health effects of being socially disconnected, which are comparable to smoking 15 cigarettes a day.
According to Tucciarone, socialization plays a crucial role in the treatment of disorders in general. Isolating oneself is detrimental to one's mood. While you may not be up for a big gathering or a dinner date, even small amounts of companionship can make a difference. Tucciarone suggests having a buddy accompany you on outdoor walks as one potential solution.
Seek medical assistance.
According to Lucian Manu, a psychiatrist at Stony Brook Medicine in New York, cognitive behavioral therapy assists individuals with seasonal affective disorder in cultivating self-awareness, acknowledging negative thoughts, and devising tactics to substitute them with more positive ones.
Young Asian sportswoman running while exercising in the park. Copy space.
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Is exercise or medication better for depression? Experts weigh in
Cognitive behavioral therapy has been shown to be more effective in preventing remissions compared to light therapy. In a study, it was found that a six-week course of cognitive behavioral therapy effectively reduced depressive symptoms and decreased the likelihood of developing seasonal affective disorder in the following winter.
For individuals with severe seasonal affective disorder, antidepressants are recommended as an alternative. Selective serotonin reuptake inhibitors, such as bupropion, work by increasing serotonin levels, thereby improving mood. Bupropion is a commonly prescribed medication that assists in managing sleep, as well as appetite and weight, for individuals with seasonal affective disorder.
Jocelyn Solis-Moreira is a New York-based freelance health and science journalist.
