Do You Get “SAD” in the Winter? 9 WAYS to WARD OFF Seasonal Affective Disorder

It’s that time of year in the Midwest, when it gets cooler and daylight is limited, and we know winter is coming. Many people notice a drop in mood, less interest in social activities, sleeping more, weight gain, and lower energy during the winter. Some people’s symptoms rise to the level of meeting the clinical criteria for seasonal affective disorder (SAD) which is a depressive disorder. Research supports that the reduction in light exposure affects the neurotransmitter function of the tryptophan-serotonin-melatonin pathways leading to SAD symptoms. *

HERE ARE 9 WAYS TO WARD OFF “SAD” THIS WINTER:

1.     Get Morning/Midday Natural Light: Go outside daily!

2.     Physical Activity: Exercise and move your body daily! Earlier in the day is better.

3.     Practice Good Sleep Hygiene: Retain a sleep routine and schedule.

4.     Consider Taking Vitamin D Supplement: Adults 2,000-4,000 IU daily*

5.     Create A Winter “To Do List”: Then complete the items! Do activities, projects, socialize, and be productive.

6.     Take a Sunny Vacation: Plan a trip to somewhere warm and sunny for at least one week to break up winter. It also gives you something to look forward to and can boost your mood while you plan it and anticipate it.

7.     Happy Light: Investigate purchasing a light therapy box. Sometimes insurance will pay for this with a doctor’s order. Here’s a popular option.

8.     Seek Psychotherapy/Counseling: Get targeted support and treatment for SAD symptoms.

9.     Consult with a Medical Doctor: You many want to consider lab tests to rule out a Vitamin D deficiency or other deficiencies that could be leading to symptoms. Some people opt to take prescription SSRI medications to treat SAD symptoms.  

Winter in the Midwest can be challenging. Coriander Living Collective is here to support you in dealing with SAD. We invite you to reframe winter as a time to go inward, do deep healing work, and be born anew in the spring! Make the most of this season!

*Nutritional Essentials for Mental Health: A Complete Guide to the Food-Mood Connection by Leslie Korn (2016)