8 Expert Tips for Managing Seasonal Affective Disorder and Boosting Your Mood

As the days get shorter and the weather turns colder, many people experience a shift in mood and energy levels. Seasonal Affective Disorder (SAD), a type of depression that typically occurs during the fall and winter months, can leave individuals feeling down, sluggish, and disconnected. While it’s common to experience some seasonal mood changes, SAD can be more severe, affecting work, relationships, and daily functioning. Fortunately, there are several strategies you can implement to help manage the symptoms of SAD and improve your mental and emotional well-being during the darker months.

Here are the top 8 strategies to combat Seasonal Affective Disorder:

1. Light Therapy: Shine a Little Light on Your Mood

One of the hallmark treatments for SAD is light therapy, which involves exposure to bright light to simulate the effects of natural sunlight. Light therapy has been shown to help regulate the body’s circadian rhythms, boosting serotonin levels and improving mood. A light therapy box can be used daily for 20-30 minutes, ideally in the morning, to help mitigate the symptoms of SAD. Another option is going outside in the sunlight within 90 minutes of sunrise for 10-15 minutes. (no sunglasses)

Tip: Make sure the light box mimics natural daylight and has a brightness of at least 10,000 lux for optimal results. It’s always a good idea to check with your healthcare provider before starting light therapy.

2. Get Outside – Even When It’s Cold

It might be tempting to stay inside when the weather turns gloomy, but spending time outdoors—even in winter—can help improve your mood. Natural sunlight, even in small doses, can make a big difference. Aim to get outside for a brisk walk during daylight hours ( best within 90 minutes of sunrise) to soak up some sunlight and boost your vitamin D levels.

Tip: Dress warmly and layer up to make outdoor activities more comfortable. If you live in an area with very little daylight, try to plan your outdoor activities around the few hours of sunlight available. Do not wear sunglasses, you need the direct exposure.

Photo by Johannes Andersson on Unsplash

3. Exercise Regularly – Move to Feel Better

Physical activity is a proven mood booster, and it can be especially effective for those dealing with SAD. Exercise releases endorphins, which are natural mood enhancers that can help reduce feelings of depression and anxiety. Even a short daily walk or some light stretching can help keep your spirits up.

Tip: Try a winter activity like hiking, skiing, snowshoeing, or ice skating to stay active while enjoying the season. If outdoor activities aren’t appealing, indoor workouts such as yoga, Pilates, or dance can be great alternatives.

5. Focus on Nutrition – Eat to Nourish Your Body and Mind

Consider making dietary changes to support both your mood and energy levels. Focus on incorporating a variety of colorful fruits and vegetables, which are rich in essential vitamins and antioxidants. Omega-3 fatty acids, found in fatty fish like salmon, as well as in flaxseeds, walnuts, or high-dose Omega-3 supplements, can help reduce symptoms of depression and anxiety and may also alleviate brain zaps often experienced by those on antidepressants. Minimize your intake of sugar and processed foods, as they can lead to energy crashes and mood fluctuations. Avoid alcohol, which offers no benefit to your brain or body and can worsen symptoms of depression, anxiety, and racing thoughts. Additionally, alcohol disrupts sleep, preventing you from getting the restorative rest you need.

Tip: Consider taking a vitamin D / K supplement during the winter months, as lack of sunlight can lead to a deficiency, which is linked to SAD. Always check with your doctor before starting a new supplement.

Taking vitamin K with vitamin D is important because the two vitamins work together to support bone health and cardiovascular function. Here’s how they complement each other:

1. Bone Health: Vitamin D helps your body absorb calcium from the food you eat and promotes bone mineralization. However, for calcium to be properly utilized in the bones, vitamin K is needed to activate proteins that direct calcium into the bones and teeth, preventing it from accumulating in soft tissues like arteries.
2. Cardiovascular Health: Vitamin K activates a protein called matrix Gla-protein (MGP), which helps prevent calcium from depositing in the arteries. When vitamin D increases calcium absorption, vitamin K ensures that calcium is directed to the bones rather than the blood vessels, thus supporting vascular health.
3. Synergistic Action: Without sufficient vitamin K, calcium can accumulate in the wrong places (such as the arteries), potentially leading to cardiovascular problems. Vitamin D’s ability to support calcium absorption is more effective when vitamin K is also present to regulate calcium distribution in the body.
   

6. Stay Social – Connect with Others

Social isolation can intensify the symptoms of SAD, so it’s important to make an effort to stay connected with friends and loved ones. Engaging in social activities, even virtually, can help reduce feelings of loneliness and provide emotional support during difficult times.

Tip: Join a winter hobby group, volunteer, or simply schedule regular catch-ups with friends and family to keep your social connections strong.

7. Practice Mindfulness and Meditation

Mindfulness practices, such as meditation, deep breathing, and yoga, can help reduce stress and anxiety, which are often heightened during the winter months. These practices can also increase self-awareness, helping you to identify and manage your emotions more effectively.

Tip: Try starting your day with a 10-minute meditation or mindfulness exercise. There are many free apps and online resources available to guide you through these practices. One of my favs is Insight Timer or Calm

8. Consider Professional Support – Don’t Hesitate to Seek Help

If you’re struggling with more severe symptoms of SAD, it may be time to seek professional help. Cognitive-behavioral therapy (CBT) is often recommended as an effective treatment for SAD, as it helps individuals identify and change negative thought patterns that can contribute to depression. In some cases, medications such as antidepressants may also be prescribed.

Tip: Talk to your doctor or a mental health professional if you’re finding it difficult to manage your symptoms. They can offer support and help you create a treatment plan that works for you.

Conclusion: Embrace the Season with Care

While the winter months can be tough for those with Seasonal Affective Disorder, it’s important to remember that there are several strategies you can use to improve your mood and well-being. From light therapy and exercise to mindfulness practices and seeking professional help, there are a variety of approaches that can help you cope with SAD. By taking proactive steps to manage your mental health, you can navigate the colder months with greater resilience and a brighter outlook.