At a glance:
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5% of of the U.S. population suffers from seasonal affective disorder.
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If you suspect that you are suffering from seasonal affective disorder, the best first step is to get in touch with your primary care physician.
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Low vitamin D levels are frequent in persons with SAD, which can be caused by a lack of solar exposure or a lack of dietary vitamin D.
Ever notice feelings of sadness during the dark winter months? The days end earlier and suddenly you’re unable to motivate yourself and can barely summon the strength to socialize?
If that sounds all too familiar, you, like 5% of of the U.S. population, may suffer from seasonal affective disorder.
According to the National Institute of Mental Health, “SAD is more than just ‘winter blues.’ The symptoms can be distressing and overwhelming and can interfere with daily functioning. However, it can be treated.”
Treatment can involve a variety of methods, including talk and light therapy and antidepressant medications. If you suspect that you are suffering from seasonal affective disorder, the best first step is to get in touch with your primary care physician.
While following your doctor’s guidance, you can also incorporate the following all-natural tips for combating seasonal blues from our team of experts:
Stick to a routine and structure
During the winter months, especially after the holidays, it can be difficult to motivate yourself. Creating a routine, no matter how simple, can help to kickstart your productivity.
Creating a routine that ensures you are eating well (which includes breakfast!) and drinking enough water can help you alleviate negative feelings.
Within your routine, I recommend making time to step outside for a brisk walk before you continue with your day. Connecting with nature is a proven method to reduce feelings of depression, especially during the winter months. Whilst depression can make you feel unmotivated to exercise, research has suggested that even 150 minutes of moderate activity each week can help you clear your mind.
Boris Mackey, Recovery & Mental Health Advocate, Rehab 4 Addiction
Supplement with omega-3 fatty acids, like fish oil
Research shows that depression is less common among populations that eat large quantities of fish, because they are consuming more omega-3 fatty acids. While the exact mechanism of action is still being researched, Harvard Health notes that omega-3’s anti-inflammatory effect on the brain may be responsible for its ability to improve mental health. When buying an omega-3 supplement, look for a formula that contains a mix of both EPA and DHA omega-3 fatty acids.
Daniel Powers, MSc, Supplement Researcher and Founder, The Botanical Institute
Try something new
One practice for fighting seasonal blues is getting out of your comfort zone and trying something new. For some people, depression comes with a feeling of being stuck, as if nothing will ever change.
Trying something new shakes up your daily experience, invites a new perspective, and supports your sense of self agency. Plus, it gives you an opportunity to do something fun, which can further boost your mood.
Extra credit: try something new with other people to help break the sense of isolation that's so pervasive with seasonal blues.
Christine Patterson, Nurse Practitioner (DNP, NP-C), Vital Journey Wellness
Explore walking meditation
A walking meditation is simply meditating while on a walk. Seasonal blues can leave you feeling depleted of energy, unorganized, and disconnected, so finding structure and a safe space for your emotions is essential to combating them. No matter how short or long your walking meditation, it will allow you to reconnect with nature and your inner peace.
Shanise Spruill, Certified Holistic Practitioner, JOHARI & LOU
Bring light back into your body
Bring the light back into your body by stocking up on these three foods: cruciferous veggies (like kale and broccoli), pickles, and citrus fruits (like oranges). All of these foods release high amounts of vitamin D into your system, which means they all help to get sunlight into your body. When you're inside, eating these foods will help your body to think that it's still sunny out, making your mood a little brighter for the days ahead.
Erik Pham, CEO, Healthcanal
Soak Up Some Vitamin D
If you suffer from seasonal blues, you should get outside as much as possible during the day to take advantage of the available sunlight. On cold days, wrap up and go for a walk around the block at midday or shortly after when the sun is at its peak.
Keep your blinds open when you're inside to let in as much natural light as possible. If possible, choose a workplace near a source of natural light. Indoor lighting is significantly less bright than natural light, which might exacerbate SAD symptoms.
Low vitamin D levels are frequent in persons with SAD, which can be caused by a lack of solar exposure or a lack of dietary vitamin D.
Getting enough vitamin D-rich foods into your diet and getting enough sunlight during the day may boost your moods come wintertime.
Nikita, Founder, MitCityFarm
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