So there’s this not-so-happy thing that tends to happen to a lot of us in the winter months, where we start to feel very down and gloomy, trending towards more depressive symptoms. There are fewer hours of daylight, we’re being exposed to less sunlight because it’s too cold to stay outside for long periods of time, we become less energetic, and less motivated to do pretty much everything (except stay inside and binge your favorite TV show!). You’re not crazy, and you might not be clinically depressed – but if you’re asking yourself every winter, “why am I feeling so down?” it might be due to Seasonal Affective Disorder.
Also known as SAD, Seasonal Affective Disorder is a condition that affects about 6% of the US population, and another 14% of the US adult population suffers from seasonal mood changes that are less severe, known as the “winter blues”. (Rosenthal) Women are more likely to suffer from SAD than men, and those of us who live in the Northern Hemisphere are especially susceptible, since there are fewer hours of daylight (and it’s much colder!) than in the Southern Hemisphere. People who have a family history of, or personally experience other mood disorders like anxiety, bipolar disorder, and non-seasonal depression are especially prone to SAD.
Major Depressive Disorder (MDD), commonly known as “depression” or unipolar depression (meaning there are only low moods, and no mania) is characterized by the presence of:
- a persistently depressed (low) or sad mood
- loss of interest in activities that were once pleasurable
- apathy
- dramatically decreased energy
- difficulty focusing, issues with memory retention or brain fog
- loneliness or withdrawing from friends and family
- feelings of grief, worthlessness, hopelessness or guilt
- disrupted sleep patterns – either insomnia OR sleeping all the time (hypersomnia)
- disrupted eating habits or hunger levels – either not being hungry at all or dramatically increased appetite
- suicidal thoughts and feelings
(Source: World Health Organization)
“According to the Fifth Edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), depression is diagnosed when the patient presents with substantial changes in functioning lasting at least 2 weeks (mood, pleasure, social, occupational, and psychomotor function).” (American Psychiatric Association)
Someone with Seasonal Affective Disorder may experience many of the same symptoms as someone with unipolar MDD. However, while depression can occur at any period of the year, for extended periods of time, for years at a time, Seasonal Affective Disorder is diagnosed as depression with a seasonal pattern.
To achieve a diagnosis of SAD, a patient must have experienced these symptoms for at least the last two years:
- A depressed mood (or depression) that usually begins and ends around the same time every year
- No episodes of depression outside that specific time
- Consistently more seasons of depression during this time than seasons without experiencing depressive symptoms
SAD is a double-edged sword, because not only does less sunlight exposure mean we’re getting less Vitamin D, also known as the sunshine or happy vitamin, but we’re also less inclined to get outside and get some type of exercise or movement in, which means we can start to lack those happy chemicals called endorphins that are released as a result of exercise…which can lead to depressive-type symptoms.
Depression, SAD and the “winter blues” can be caused by a multitude of nutritional, environmental, social, and psychological factors – so the best way to go about treatment is to figure out the root cause with the help of a qualified healthcare professional. Initially, a good course of action would be to rule out as many possibly contributing factors as possible, such as: nutrient deficiencies or excesses, drugs (either prescription or otherwise, which can cause certain nutrient deficiencies and mood alterations), caffeine, alcohol, nicotine, blood sugar dysregulation issues, stress, hormonal imbalances, allergies, and gut health issues – which can all contribute to mood disorders.
The good news is, there are plenty of things you can do at home to make some sustainable nutrition, lifestyle, and supplemental additions or shifts to help manage the symptoms of Seasonal Affective Disorder, that will neither break the bank or require hours of work to do. If you suffer from depression at any point of the year, these can also be helpful for you as well!
Nutritional Support
The goal with nutrition for SAD is to add in dietary habits that support optimal brain function and repletion of nutrients that can contribute to altered moods (ex. Vitamin D) and energy.
Focus on a whole-foods diet based in fiber-rich vegetables and fruits, animal protein (for B vitamins) prioritizing wild-caught cold water fish, and essential fatty acids (olive oil), and high antioxidants (colorful fruits and veggies!).
Monitor your intake of caffeine, alcohol, and various sugars. While alcohol is a depressant substance in itself, caffeine and an excess of sugar can cause cortisol spikes and blood sugar regulation issues, leading to a depressed mood. This does not mean you need to cut out these things completely – just be mindful of them and how they affect you directly.
Lifestyle Factors
Get outside! When possible, extend your light exposure on winter days. Try and go out during peak sunlight for at least 15 minutes, and if possible, don’t cover up every inch of your body – the Vitamin D needs to get in somehow!
Light therapy. This can be extremely helpful in both SAD and non-seasonal depression. Light treatment early in the autumn season may prevent worsening of symptoms later in the winter – so get your happy light on! Light exposure and light therapy can help increase melatonin levels and decrease cortisol spikes from the adrenals.
Regulate your sleep-wake cycle. Make sure you’re not sleeping too much, which can contribute to feelings of lethargy. Using light therapy, getting outside, and alarm clocks that gently wake you up with light can be helpful.
Move your body. Get some movement in! We know exercise can provide powerful endorphins, which are extremely helpful in boosting mood. Try going for a walk outside with some fun music or a friend, taking a yoga class, or attending your favorite group exercise class.
Psychotherapy – since SAD is a mood disorder, it can be extremely helpful to talk to someone to figure out what’s going on deeper than the surface. Your therapist may also recommend medications, such as antidepressants (SSRIs) to help with SAD, which can be helpful for some people.
Cognitive Behavioral Therapy (CBT). This has been shown to be a very effective treatment for SAD.
Supplements
Disclaimer here: just like you can’t supplement your way out of a nutrient-deficient diet, if you choose to only take supplements to help with Seasonal Affective Disorder, you’re just putting a bandaid on the problem, and when you run out of supplements – you might be S.O.L.! I would highly recommend combining supplements with the nutritional and lifestyle recommendations above. And of course, always consult your healthcare practitioner before starting any new supplement regine.
Vitamin D. One of the largest contributing reasons to SAD is the lack of sunlight exposure, which is converted into Vitamin D3 in the body, which supports mood and your immune system (among many other things)! If possible, get your Vitamin D tested, and consider supplementation.
You might have been hearing a lot lately about CBD and the Endocannabinoid system. But what even is it? Commonly shortened to ECS, the endocannabinoid system is a system in the body composed of neurotransmitters (brain chemicals) that bind to cannabinoid receptors (sites that receive derivatives of cannabis) throughout the entire central nervous system (brain and spinal cord) and peripheral nervous system (nerves throughout the rest of your body). Yikes, that was a mouthful! The ECS was only discovered relatively recently, but there is a TON of research going into it right now, and it has been found to help balance neurotransmitters that influence our well-being and mood, sleep, inflammation, hormones, etc.
Last year, I saw a huge improvement in my “winter blues” with light therapy. Because let’s be honest, you don’t exactly want to go outside a lot when it’s freezing and dreary. This is obviously anecdotal, and I’m not saying it will work for everyone, but I noticed a marked change in my daily mood, productivity, motivation, and overall energy. Which was amazing, because when you have low energy and low mood, you just don’t feel like doing the things that require effort to make you feel better (like getting some movement in for those endorphins)
Melatonin supplementation may improve SAD; it increases brain melatonin levels and suppresses cortisol secretion. Talk to your practitioner about dosage and melatonin supplementation in conjunction with light therapy to improve SAD!
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Medical Disclaimer: the information contained in this post is not intended to diagnose any disease and should not be taken as a substitute for professional medical advice, diagnosis, or treatment. It is intended as general information only. Please consult your healthcare professional if you think you are experiencing these symptoms and are considering implementing the recommendations.
References & Recommended Resources:
The Center for Integrative Therapeutics offers a Confidential Self-Assessment for an Automated Personal Inventory of Depression and Seasonal Affective Disorder, which can point you in the right direction as to what kinds of treatments may be helpful for you.
American Psychiatric Association. Diagnostic and statistical manual of mental disorders. 5th ed. Arlington (VA): American Psychiatric Publishing; 2013. [Google Scholar]
Mendelson, W. B., Hatoum, H. T., Kong, S. X. & Wong, J. M. (1999). Light Treatment for Nonseasonal Depression. Psychiatric Times. Retrieved from: http://www.psychiatrictimes.com/articles/light-treatment-nonseasonal-depression (Links to an external site.)
National Institutes of Health. Seasonal Affective Disorder [Internet] 2016. [[cited 7 November 2019]]. Available from: https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml
Pizzorno J., Murray M., Joiner-Bey, H. (2008). The Clinician’s Handbook of Natural Medicine. St. Louis, MO: Churchill Livingstone.
Rosenthal NE. Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder. New York, NY: Guilford Press; 2006. [Google Scholar] [Ref list]
World Health Organization. Depression [Internet] 2012. [[cited 7 November 2019]]. Available from: http://www.who.int/mental_health/management/depression/en/
