SAD Girl Winter
It’s that time of year again, and no, I’m not referring to the holidays! The winter season, especially in areas like the midwest, where winter hits hardest, can have a major impact on your mental health. If you know you’re susceptible to seasonal affective disorder (aka a more intense experience of the “winter blues”), consider the below tips for improving mood, sleep, and overall well-being.
Exercise
Low impact cardio, such as walking or swimming, has been shown to increase the size of your hippocampus, which in turn reduces your risk for depression
Restorative yoga can also be helpful if you experience anxiety in anticipation of seasonal depression setting in or if you’re experiencing low energy and motivation.
If you feel a low mood has already set in, try shorter bursts of high intensity exercise for a quick mood boost.
Even just 10-30 minutes of exercise per day can be helpful in reducing seasonal depression.
Exercise in ways you enjoy! The more you enjoy the movement, the more likely you are to do it, which will yield the best results.
Food
Eat foods with B12, Omega-3 fatty acids, and magnesium, which are often low in people who experience depression. Some foods to consider are eggs, cottage cheese, milk, yogurt, mackerel, anchovies, sardines, salmon, tuna, and bananas.
Gut health also has a connection to mood, so improve your gut microbiome with fermented foods like sauerkraut, kimchi, and kefir.
Increase your protein intake, which will release more dopamine and norepinephrine - two neurotransmitters responsible for mood, stress, and sleep.
Enjoy some carbs! Carbohydrates release serotonin in your body, which also plays a role in mood and sleep.
Environment
Getting outside is one of the most helpful things you can do for seasonal depression. Even if you live in a gloomy area or don’t see direct sunlight, that’s okay! Your brain and body will still soak up some vitamin D, even if the sun isn’t out.
Try taking a vitamin D supplement if you know time outside will be limited in the winter (raise your hand if Chicago winters keep you inside!)
Buy a SAD lamp. These lamps are bright, bright lights (it must have 10,000 lux to be effective for seasonal affective disorder). Sit in front of the lamp, without looking directly at it, for about 30-45 minutes each morning to keep seasonal depression at bay.
One more light to buy: consider a sunrise alarm clock. These clocks slowly become brighter to mimic the rising of the sun. This helps “trick” your body into regulating melatonin production, which in turn regulates your sleep-wake cycle, which has an impact on mood.
Socialization
Reach out to friends and family for support and connection. Getting together with others you enjoy spending time with improves mood and oftentimes helps to get you out of the house.
Isolation is a risk factor for depression. If you notice you’re struggling to respond to texts or keep up with plans, it might be time to take greater action toward taking care of your mental health.
Seasonal affective disorder can be incredibly challenging to manage. So, while these tips can be helpful, they might not be enough. Consider reaching out to a professional to talk through your experience or to receive medication to help manage your symptoms.