How to Cope with Seasonal Affective Disorder
The long and dark Pacific Northwest winters can take a toll on your health. No one likes month after month of cold rain and grey skies, but for some, the winter moths can be debilitating.
Seasonal Affective Disorder (SAD) is a mood disorder that is thought to be caused by a lack of natural sunlight. Symptoms associated with SAD such as low energy, depression, anxiety, weight gain, carbohydrate cravings, difficulty concentrating, social withdrawal, and somnolence, make it difficult to perform the daily functions that life demands.
While living with SAD may make you feel like you have a grey cloud permanently hovering over your head, there are some things you can do to help fight the winter blues.
Visit your Traditional Chinese Medicine practitioner regularly: While SAD is triggered by a lack of natural sun light, it is like any other mood disorder in that it stems from a deeper internal imbalance.
According to Traditional Chinese Medicine (TCM) everything has a yin and yang aspect: opposing forces that complement one another and form part of a greater whole. Spring and summer are fundamentally more yang in nature (yang= warmth, activity, brightness, expanding, joy, growth), while autumn and winter are fundamentally more yin in nature (yin= dark, cold, damp, contracting, passive, isolation, sadness, storage).
For those people whose constitutions tend to be more yin in nature, the effects of decreased yang energy during the fall and winter months can be more pronounced, leading to depression, lethargy, somnolence, cloudy thinking, a heavy feeling in the limbs, weight gain and overeating of “quick energy” foods like simple carbohydrates- all symptoms of SAD.
Acupuncture and herbal medicine can help boost yang energy in the body, counteracting the effects of the dark yin seasons and alleviating the symptoms of SAD. Yang boosting treatments can also help ward off other cold weather related disorders like yeast infections, amenorrhea, sinus infections, colds, arthritis, asthma, pain and much more.
Get more exercise: Exercise, especially aerobic, is yang in nature and triggers the body to release endorphins. Endorphins, in turn, trigger positive feelings in the body. Exercise has been proven to reduce stress, diminish the perception of pain, boost self-esteem, improve sleep and increase overall health.
Eat a balanced diet rich in warming yang foods: Steer clear of cold foods like salads, ice cream, ice water, raw fruits and veggies in fall and winter. Cold foods, both in the energetic and temperature sense, tend to extinguish yang, which can exacerbate symptoms of SAD over the long-term. Instead, choose hot soups, whole grains, cooked veggies, fruits and meats seasoned with warming spices like dry ginger, cinnamon and garlic. Fried foods, dairy, and simple carbohydrates can also create an overabundance of yin, so limit these.
Increase outdoor activities, especially on sunny days: Even in the greyest of winters the sun does occasionally peak through the clouds. When el sol’s rays finally part the darkness, make sure you’re there to soak up the glory. Even on cloudy days, some of the sun’s depression fighting magic makes it through the clouds, so make friends with the rain and enjoy more outdoor activities. If you can’t make it outside, open up the blinds and let the sun shine in.
Watch Blue Crush, over and over again: Ok, maybe not Blue Crush, but watch something warm and summery. Research has shown that watching movies featuring warm and sunny climates can lift your mood. It may sound strange, but it’s easy enough and worth a try.
Make sure you are getting enough vitamin D: Vitamin D is produced when the sun’s rays hit our skin, so levels naturally fall during winter. Low vitamin D levels have been linked to SAD, and one study found vitamin D supplementation to be more effective than light therapy in treating SAD. Vitamin D is essential to our health, and in 2007, The Canadian Cancer Society began recommending that all adult Canadians consider taking 1000 IU of vitamin D during the fall and winter months. Vitamin D is generally considered safe, but can be toxic if taken in large doses. It’s best to stick to the recommended daily dosage or consult a physician if you feel you need a higher dose.
Make your own sun: Light therapy is one of the most common treatments for SAD. There are a variety of light boxes available on the market ranging in price from about 200 to 500 dollars. Light boxes are designed to mimic the effects of the sun. Light therapy generally entails exposing your eyes to a light box for 15 minutes to several hours per day.
Foster connections with friends and family: Although it can be difficult keeping your social and family connections alive when you’re down, doing so can help keep depression from spiraling out of control. Talk to those close to you and let them know how you feel. Make plans- play games, watch movies, go out to dinner, dance- whatever it is you like to do- just stay connected and have fun!
Make a list of things you can do to help yourself: You know yourself best. Make a list of 10 things you can do to lift your mood during the somber winter months. Pick one or two of the easiest things and try them for a week. How do you feel?
Other hints: Keep a regular schedule- wake up and go to sleep at the same time every day and work at least one depression busting activity into your daily routine; avoid caffeine; try uplifting aromas like clary sage, bergamot, rose, sandalwood and ylang-ylang; take a vacation to a sunny spot.
While you can’t change the Northwest winters, there are things you can do to help fight the winter blues. Take care of yourself and be well!
