Seasonal affective disorder (SAD), also known as “winter depression”, is extremely common, especially in the cold northern states with long winters. If you believe you are experiencing the symptoms of SAD (including loss of energy, sleep problems, difficulty concentrating, and feelings of hopelessness), there are quite a few steps you can take to help yourself feel better. Of course, the best source of this information will come from your doctor, but these are some basic tips to consider if you’d rather try fighting it by yourself first.
Use a sun lamp
The main source of SAD is lack of sunlight. When it’s dark outside, our bodies naturally produce melatonin, which makes us feel drowsy and prompts us to sleep. Once the sunrises get later and the sunsets get earlier, this can become a big problem. Using a sun lamp for light therapy during times that would normally be light out during other parts of the year will lessen the production of melatonin and preserve your energy when you need it. Taking melatonin pills at night right before bed can also help regulate production.
Keep a consistent sleep schedule
Since the lack of sunlight already messes with your energy levels during the day, don’t allow yourself to confuse your body more and worsen the effects. Try to sleep at the same time every day and maximize the quality of your sleep by keeping your room cool and minimizing the amount of light in it.
Exercise and eat well
Once you’ve already begun developing the symptoms of SAD, it can be difficult to keep healthy habits. While it’s a good idea year-round, it’s especially important to exercise regularly and eat well over the harsh winter months to keep up your energy and release feel-good brain chemicals to enhance your mood. Working both into your daily routine before symptoms hit (if it’s recurring each year) will make them easier to keep up when you’re feeling less motivation.
Take vitamins and minerals
Quite a few vitamins and minerals have been linked to alleviation of SAD symptoms. The ones most frequently noted are vitamins D and B12, omega-3, and zinc. If you’re not ingesting as much as you should be with your normal diet, try taking supplements to round out your nutrition.
See a counselor
If you’ve tried everything else, consider seeing a counselor to talk about your struggles and how you can work through them. They will likely be able to make suggestions that you haven’t considered. They may even refer you to a doctor for an anti-depressant medication prescription if your symptoms cannot be eased any other way.