Our year starts and ends a lot like a December day, dark and cold! This makes it no wonder that many individuals may begin to experience the effect of Seasonal Affective Disorder (SAD). SAD is a type of depression that occurs at certain times of the year, typically in the fall and winter months. Research from Johns Hopkins University (JHU) which is consistently ranking among the top research universities in the world, (www.hopkinsmedicine.org) indicates that SAD affects approximately 5% of adults in the U.S., and that anyone may become “sad” one year and not the next, or for the first time with no history, making it a season we should all be prepared to weather. With symptoms including fatigue, irritability, difficulty concentrating, and changes in sleep patterns, understanding how to find solutions to the “SAD season” is crucial for maintaining a healthy and “happy” life.
If you find yourself feeling persistently “low” for more than two weeks, you aren’t alone. Persistent feelings of sadness or hopelessness should not be ignored, as they can significantly impact daily life. SAD, according to JHU can have a fall seasonal onset, making now the time these feelings can start, and here are a few solutions for easing symptoms associated with SAD:
1. Exercise in the Afternoon: Engaging in physical activity during the afternoon has been shown to boost mood and energy levels. A study published in JAMA Psychiatry, which is a peer-reviewed medical journal that publishes original research and commentary on psychiatry, mental health, and behavioral science, found that regular exercise can reduce depressive symptoms significantly. This can be a monumental solution for SAD, and it becomes even more impactful if you can do this in a group. The type of activity can be anything from indoor cycling to Zumba® or even a gentler class like yoga.
2. Maximizing Natural Light Exposure: Health researchers from the famed Harvard University have been sharing the benefits of natural light and it’s solutions in regulating mood during all seasons. However, their published column, “Light therapy: Not just for seasonal depression” does share that the solutions for impacting SAD season during winter months when daylight hours are shorter, is maximized with exposure to natural light. It’s easy enough! Spend time outdoors during daylight hours or consider using a light therapy box designed for supporting SAD. These devices mimic natural sunlight and can help alleviate symptoms by influencing melatonin and serotonin levels. Don’t wait for a sunny day, that’s a myth! Being outside in “natural” light is important even on overcast or darker days, it just needs to be during “daylight hours.”
3. Nutrition Matters: Chrissy Garner MS, CNS, LDN, CPT, has done her research to link our daily food intake and how it can support out wellbeing during the SAD seasons, because it’s
well known that our diet plays a significant role in our overall health. Consuming foods rich in omega-3 fatty acids (like fish), whole grains, fruits, and vegetables can support brain health and improve mood stability. She also suggests supporting that natural light with your nutrition – “Vitamin D is known as the “sunshine vitamin.” Reaching 10-20 minutes of sun exposure daily can supply adequate amounts…until we get there, include food and supplement sources. Add some organic dairy, eggs, mushrooms, tuna and salmon to your weekly menu.”
Don’t be SAD alone. We know that mental health impacts all areas of our life and here in the NEK initiatives are making great strides to have resources available. Now is a perfect time to look for a licensed therapist or counselor in our area or online to become part of your support circle. Regularly meeting with a therapist or counselor is something everyone can benefit from year-round. If immediate support is needed, call 988 and the trained counselors will provide immediate assistance. You can also visit The Front Porch on Lakemont Street in Newport where they also have trained professionals onsite today. When asking for help it’s ok to be clear and say something like, “I’ve been feeling really down lately; I think I might be experiencing Seasonal Affective Disorder. I’d like some guidance on what steps I can take next.” This approach opens a dialogue where professionals can better assist you based on your specific needs.
December brings challenges, the year’s end, holidays, events and more! Stress can become accelerated and sometimes this can also be related to Seasonal Affective Disorder. Understanding that SAD season is here and doing our best to take the steps now towards solutions with movement, natural light and nutrition is something we can all do without feeling any wintertime blues. Winter is here to stay, its important that everyone has what they need to feel as healthy and happy as possible, let’s start with these SAD season solutions.