Seasonal Affective Disorder Part 2: Coping Strategies - Small Changes, Big Results
As we talked about in the last article, Seasonal Affective Disorder (SAD) casts a long shadow on the well-being of individuals, impacting their mood and energy levels during specific seasons, most commonly fall and winter.
There are many small changes that individuals with this condition can make to their daily lives, that can significantly help to manage the symptoms associated with SAD. In this article, we’ll explore four major areas where small shifts can have profound effects; Diet, Exercise, Sleep, and Light Exposure.
Dietary Strategies
Increase Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish such as salmon, mackerel, and sardines, have been linked to improved mood and mental well-being. These essential fats play a role in brain health and may help mitigate depressive symptoms associated with SAD.
Embrace a Balanced Diet: Consuming a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients for overall well-being. A diverse diet ensures that the body receives a broad spectrum of vitamins and minerals, supporting various physiological functions that may be affected by SAD.
Vitamin D-Rich Foods: Given the link between sunlight exposure and SAD, vitamin D, often referred to as the "sunshine vitamin," plays a crucial role. Include vitamin D-rich foods in your diet, such as fortified dairy products, egg yolks, and fatty fish. Alternatively, vitamin D supplements can be considered, especially during the darker months when natural sunlight exposure is limited.
Complex Carbohydrates and Serotonin: Complex carbohydrates, found in whole grains, legumes, and vegetables, contribute to the production of serotonin—a neurotransmitter associated with mood regulation. Including these foods in your diet can help support serotonin levels and, subsequently, improve mood.
Limit Sugar and Processed Foods: High levels of sugar and processed foods can contribute to energy crashes and mood fluctuations. Limiting the intake of refined sugars and processed foods helps stabilize blood sugar levels and prevents the sharp peaks and crashes that can exacerbate symptoms of SAD. This can be especially difficult as SAD can increase cravings for carbohydrate-rich foods, so be gentle with yourself if this is challenging.
Hydration: Staying well-hydrated is essential for overall health and can impact mood and energy levels. It’s amazing how much better a glass of water can make us feel. Try to choose water as your primary beverage or perhaps some herbal teas for additional warmth and comfort during colder months.
Probiotics for Gut Health: Emerging research suggests a connection between gut health and mental well-being. Consuming probiotic-rich foods like yogurt, kefir, and fermented vegetables may positively influence the gut microbiome, potentially impacting mood regulation.
Supplements
If you’re finding it difficult to eat all of the above foods, some supplements can be helpful.
Vitamin D Supplements: Given the limited sunlight exposure during fall and winter, vitamin D supplements can be a valuable addition. A simple blood test can let you know your existing levels and guide you in choosing an appropriate dose.
Omega-3 Fatty Acid Supplements: For those who may not consume sufficient fatty fish regularly, omega-3 supplements in the form of fish oil capsules can provide the necessary dose of these beneficial fats associated with mood improvement.
Vitamin B Complex: B vitamins, particularly B6, B9 (folate), and B12, play a role in neurotransmitter synthesis and may influence mood. A vitamin B complex supplement or foods rich in these vitamins, such as leafy greens, legumes, and fortified cereals, can be beneficial.
Magnesium: Magnesium is involved in various physiological processes, including neurotransmitter function. Some studies suggest a link between magnesium deficiency and depressive symptoms. Magnesium supplements or magnesium-rich foods like nuts, seeds, and leafy greens can be considered.
Melatonin Supplements for Sleep Regulation: Disruptions in sleep patterns are common in individuals with SAD. Melatonin supplements may help regulate sleep-wake cycles and improve overall sleep quality.
Exercise as a Coping Mechanism for SAD
For many individuals coping with SAD, exercise can be particularly challenging. It’s hard to find the motivation to move at all, and going outside on a cold, grey day can seem almost impossible.
The key here is consistency. Try to establish routines in the early Fall before the worst of the symptoms appear. Regular exercise is crucial for reaping long-term benefits that help regulate mood, improve sleep quality, and contribute to overall mental resilience.
Don’t overthink it. Grab a friend or neighbour to keep you company, pull on your boots and mitts, and go on that ‘stupid mental health walk’.
Aerobic Exercise: Engaging in aerobic exercises, such as walking, running, cycling, or swimming, has been shown to have antidepressant effects. These activities increase the release of endorphins, the body's natural mood lifters, and contribute to overall well-being.
Outdoor Activities: Combining exercise with exposure to natural sunlight can enhance its mood-boosting effects. Consider activities like hiking, jogging in a local park, or taking the kids tobogganing to maximize the benefits of both exercise and sunlight.
Strength Training: Incorporating strength training exercises, such as weightlifting or bodyweight exercises, not only enhances physical health but also contributes to improved mood and energy levels. Strength training releases endorphins and promotes a sense of accomplishment.
Yoga and Mind-Body Practices: Yoga, tai chi, and other mind-body practices emphasize the connection between physical movement and mental well-being. These activities promote relaxation, reduce stress, and enhance mindfulness, all of which can be particularly beneficial for individuals with SAD.
Social Exercise: Joining group exercise classes or engaging in team sports not only provides the physical benefits of exercise but also offers social interaction. Socializing through exercise can help combat feelings of isolation that often accompany SAD.
The Crucial Role of Sleep in Coping with SAD
Sleep can be profoundly affected by SAD. Those living with the condition may suffer from insomnia, in which falling asleep and/or staying asleep become challenging, or they may experience hypersomnia – sleeping for long stretches and still waking up exhausted.
For these reasons, getting serious about sleep is especially important. Here are a few ways to help make sleep a priority.
Prioritize Sleep Hygiene: Establishing a consistent sleep routine is paramount for individuals grappling with SAD. This involves going to bed and waking up at the same time every day, even on weekends, to regulate the body's internal clock and promote a sense of stability.
Create a Comfortable Sleep Environment: Enhancing the quality of sleep involves creating a conducive sleep environment. This includes keeping the bedroom dark, quiet, and cool, investing in a comfortable mattress and pillows, and minimizing electronic device use before bedtime.
Limit Exposure to Screens Before Bed: Exposure to the blue light emitted by screens can interfere with the production of melatonin, the hormone responsible for regulating sleep-wake cycles. To improve sleep quality, reduce screen time at least an hour before bedtime.
Mindfulness and Relaxation Techniques: Engaging in mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help calm the mind and promote relaxation before bedtime. These techniques are particularly valuable for individuals with SAD, as they may experience heightened stress and anxiety.
Avoid Stimulants Close to Bedtime: Caffeine and nicotine are stimulants that can disrupt sleep. It's advisable to avoid consuming these substances, along with heavy meals, in the hours leading up to bedtime to promote better sleep quality.
Regular Exercise for Improved Sleep: Incorporating regular physical activity into one's routine has been shown to positively impact sleep. Engaging in aerobic exercises, such as walking or jogging, can help regulate sleep patterns and contribute to a more restful night.
Circadian Rhythm Regulation and its Impact on SAD
At the root of SAD, is a disruption of our body’s internal clock. Our circadian rhythm becomes out of sync with the natural light-dark cycle of the world. This disruption primarily affects the production of melatonin, a hormone responsible for regulating sleep-wake cycles. In individuals with SAD, reduced exposure to sunlight during the darker months can lead to an overproduction of melatonin, causing increased feelings of fatigue and lethargy. This not only impacts our energy levels but also contributes to changes in mood and overall well-being. As a result, those affected by SAD often experience a noticeable decline in motivation and an increased desire to sleep, creating a challenging cycle to break during the winter months.
Here are some tips to help regulate your circadian rhythm.
Maintain a Consistent Schedule: Consistency is key in regulating the circadian rhythm. Establishing a regular schedule for daily activities, including waking up, meals, and bedtime, helps synchronize the body's internal clock, promoting a sense of stability.
Expose Yourself to Natural Light: Exposure to natural sunlight is a potent regulator of the circadian rhythm. Spend time outdoors during daylight hours, especially in the morning, to signal to the body that it is time to wake up and be alert.
Light Therapy for Circadian Rhythm Adjustment: Light therapy, or phototherapy, involves exposure to artificial bright light that mimics natural sunlight. This treatment is effective in regulating the circadian rhythm and improving mood in individuals with SAD. Light therapy lamps designed for this purpose, are typically used in the morning to enhance the shift from sleeping to waking.
Gradual Wake-Up Lights: Gradual wake-up lights simulate a sunrise by gradually increasing light intensity, signaling the body to wake up naturally. These devices can be particularly beneficial for those who struggle with early morning awakenings or difficulty getting out of bed.
Dark Therapy in the Evening: In the evening, exposure to bright artificial light should be minimized to signal the body that it is time to wind down. Dimming lights and avoiding screens with blue light can help prepare the body for restful sleep.
Avoid Excessive Napping: While a short nap can be refreshing, excessive daytime napping can disrupt the circadian rhythm and contribute to sleep difficulties at night. Limit naps to 20-30 minutes, preferably in the early afternoon, to avoid interfering with nighttime sleep.
Establishing Evening Rituals: Engaging in calming activities in the evening, such as reading a book, taking a warm bath, or practicing relaxation exercises, can signal to the body that it is time to wind down, promoting a smoother transition to sleep.
In the intricate dance of managing Seasonal Affective Disorder, diet, exercise, sleep, and circadian rhythm regulation are crucial components for well-being. Fortunately, these are all areas of life that can be changed at home, with a minimum of effort. The effects of these changes are additive, the more steps you take to manage your symptoms, the better you will feel.
If these seem overwhelming right now, pick just one small change to work on this week. Maybe get out in the fresh air for a short walk, or make a grocery list of helpful foods. Next week, see if you can add one more. In a couple of months, you’ll have made several changes and will feel the benefit of them.
Next time, we’ll take a look at how hypnosis can help to alleviate the symptoms of SAD.
In the meantime, here are some helpful articles:
Winter Warriors: Embrace Winter with Immune-Boosting Spices: Garlic, Chili, and Ginger
How to Create Daytime Habits to Support Sleep
