7 Tips to Avoid SADness

If you’re anything like the patients I’ve seen in my career—or many people I’ve interacted with in my life—then you might notice that your mood starts to shift as the winter approaches. The cold, the dark, the wind, the snow—it all leads to the moody blues for some of us.

Today, I’m going to talk about Seasonal Affective Disorder, or SAD for short. The first thing to note is that it’s not a stand-alone mental health disorder. It’s classified under mood disorders and can be attached to a depression or bipolar diagnosis. Those with a SAD pattern typically present with symptoms consistent with some form of depression and will notice a seasonal pattern to their mood disorder. The seasonal pattern is typically between fall and spring; those with SAD may notice symptoms worsen or becoming more prevalent during that time period.

Researchers are still trying to determine the cause of SAD. Some research suggests that the shorter days and lack of light may disrupt your circadian rhythms and alter your body’s production of melatonin and serotonin, which impact your mood.

Now let’s review some steps you can take to combat SAD.

1. Establish a healthy sleep schedule

SAD can affect sleep patterns; however, if you regularly maintain the same sleep routine, it will allow you to adjust better to the seasonal changes. Create a bedtime and wake time for yourself and stick to it with as little variation from that schedule as possible.

2. Exercise regularly

I hate to say it because I have a love/hate relationship with exercise, but it does help with a lot of things. It’s important to maintain a regular exercise schedule. It’s also suggested to get a few outdoor workouts under your belt to increase your exposure to sunshine. Just make sure to bundle up appropriately. As a person who lived in Minnesota for a time, I can tell you that proper clothing can make just about any temperature tolerable.

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3. Get some sun

I alluded to this a minute ago, but get some sunshine! You need vitamin D to combat the effects of SAD and nothing is better than those natural rays. Go for walks outside, leave your blinds open, or create a nice cozy space where you can read a book and get some sun. Alternatively, if there was ever an excuse to fly to a beach during the winter, this is it!

4. Eat well

Winter encourages us to eat comfort foods and you should allow yourself to have some of that during the season. However, be mindful of your diet and make sure that it is balanced with the nutrients you need. There is some research that suggests that ...

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