If you live in a place that gets snow, has low temperatures during the winter months, and where the sun rarely shines from November - March, then you're no stranger to experiencing winter blues. It can be described by having a consistent feeling of...sadness. Think of Eyeore, from Winne the Pooh. Life around you may be grand, and you might even feel like there's nothing in particular that's happened recently causing your sadness, but you just can't shake the feeling of that gray cloud looming over your head.
Then, suddenly, in a crazy turn of events (typically contributed to climate change), you experience maybe ONE day in the dreaded November-March winter skies where the sun peeks its head out from behind the dreary clouds, and the temperature soars to a balmy 50 degrees. You can't help but put on lighter clothing and head outside for a walk (or maybe even a run) and find yourself smiling so big your cheeks hurt! Winter blues, who?! Those have left the building, and life has never felt more beautiful and serene to you than in that moment. You are on cloud nine! You realize that you didn't hate your life; you just needed to see the sun.
But alas, tomorrow comes and the sun fades away. It's snowing. You feel sad again. What gives?
She's got a name, and it's Seasonal Affective Disorder (SAD for short...which is, ironically, quite fitting). When we live in colder climates where the sun barely shines for almost half the year, it's really easy to start to feel like something's wrong with you from the months of November - March. In reality, there's science behind SAD and how shorter days and less sunlight affect our mood! So, let it be known, it's not all in your head and there's nothing wrong with you. What you're experiencing during these winter months is really hard, and science has an explanation for it!
The Science Behind SAD
Sunlight plays a super important role in regulating our body's internal clock (what we call our circadian rhythm.) During winter, shorter days and reduced exposure to sunlight disrupts our circadian rhythm, which causes changes to our mood and sleep patterns. Ready to nerd out a bit about this process?!
Increased Melatonin Production - Melatonin is the hormone that regulates sleep. With longer nights, shorter days, and less sunlight, our bodies produce more melatonin, making us feel drowsy and sleepy throughout the day. During the winter months, we hibernate, and this increased melatonin production explains the science behind our hibernation. Bears ain't the only animals that can claim hibernation!
Disrupted Sleep Cycles - Increased melatonin throws off our sleep-wake cycle, leading to oversleeping or finding it more difficult to wake up in the morning. Ever wonder why you might have no issue climbing out of bed at 6am in the summer, but can barely open your eyes at 7am in the winter? It all goes back to that increased melatonin production/hibernation.
Serotonin, what we typically refer to as the "feel-good" neurotransmitter, is essential for stabilizing our mood. Sunlight helps regulate serotonin production, and when our exposure to sunlight decreases:
...then our serotonin levels drop, leading to feelings of sadness, fatigue, and irritability
a lack of serotonin is linked to depression, which is why many people with SAD experience persistent low moods
Sunlight helps our bodies produce vitamin D, which plays a role in serotonin production. When we're not exposed to as much sun during the winter, vitamin D levels drop, contributing to depressive symptoms. Studies actually found that people with lower vitamin D levels are more likely to experience SAD. Vitamin D supplements during the winter months can be a game changer!
Some people are more prone to SAD due to genetic and biological differences. Research suggests that people with a family history of depression or who naturally produce lower serotonin levels may be at a higher risk.
Now that we've nerded out a bit on the science behind SAD, let's talk about how to combat it!
Ways to Work With SAD
The only way out is through. We can't ignore SAD when she's around. We have to learn how to work with her. Below are some tips and tricks to help you get through the winter months when dealing with seasonal affective disorder:
Light Therapy - There are special lamps that mimic natural sunlight, and these lamps can help regulate melatonin and boost serotonin levels. There are even alarm clocks, like Hatch, that will mimic a sun rising in your bedroom, which can help you wake up at the same time you do in the summer!
Consult a doctor before starting light therapy, especially if you have eye conditions or bipolar disorder.
Maximize Natural Light Exposure - Keep your curtains and blinds open to let in as much daylight as possible, and consider rearranging furniture so you sit near windows while relaxing or working.
Vitamin D Supplements - Taking vitamin D supplements can help compensate for the lack of sunlight. Eating vitamin D-rich foods like salmon, eggs, and fortified dairy or plant-based milk is an excellent dietary focus during the winter months.
Exercise and Outdoor Activities - Even on cloudy days, spending time outside can increase your exposure to light and improve mood. Maintaining a consistent exercise routine in the winter, even if it's at home workouts, can be crucial for stabilizing mood. Aim for at least 30 minutes of exercise, 4-5 times a week.
Therapy - (you had to know this was coming, right?) Talking to a qualified professional about our emotions, experiences, and what we're walking through can make us feel seen, heard, and understood as we navigate something as complex as SAD. It's really comforting to have someone we trust sit with us in our pain.
Maintain a Consistent Sleep Schedule - Try to go to bed and wake up at the same time every day. If you nap during the day, set an alarm to go off after 20-30 minutes so as not to disrupt your sleep cycle at night. Because blue light can interfere with melatonin production, try limiting screen time before bed.
Stay Socially Connected - Isolation can make SAD symptoms worse, so call up your friends and plan regular hang-outs, whether it's in-person or virtual. Join a club, take a class, or participate in group activities to stay engaged.
Practice Mindfulness and Relaxation Techniques - Meditation, deep breathing, and progressive muscle relaxation can reduce stress.
Journaling helps us process emotions and track mood patterns.
Gratitude exercises help us shift our focus from negative thoughts to positive aspects of life.
Final Thoughts
While SAD can be challenging, small daily actions can make a big difference! By prioritizing light exposure, movement, nutrition, and social connections, you can better navigate the winter months with a brighter mindset. If you're struggling, don't hesitate to seek professional support -- help is available. What you're experiencing isn't just the winter blues; it's an actual disorder that has scientific backings to prove its existence.
And remember, what you're experiencing right now will not last forever. As it does every year, the winter season will end and the sun will shine again. Hang in there; the sun is coming.
At Root Counseling, we help clients navigate the complexities of SAD and provide a safe, validating atmosphere to explore their emotions and experiences. To learn more about our therapists, you can visit us here.
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