Whether you have been diagnosed with Seasonal Affective Disorder (SAD) or not, this time of
year can be a challenge for many people. The changes in weather and light exposure often
lead to changes in mood and energy. While it may be nice to get away to a warmer climate on
occasion, that is not a permanent solution to an annual concern. Here are some strategies to
help you better prepare for these changes:
Light Therapy: Try to take in as much direct sunlight, preferably in the daytime, as you can
(be mindful to apply SPF to avoid sun-damage). You can also purchase a light therapy lamp
to simulate sunlight. The access to light will help regulate neurotransmitters in the brain
responsible for mood and sleep, regulating our circadian rhythm.
Vitamin D: We often absorb vitamin D through exposure to the sun’s rays, with more limited
sun exposure many people often experience vitamin D deficiencies, which can often lead to
increased fatigue. Consider supplementing with alternate sources of vitamin D.
Alternative Activities: Often times we are more active during the spring and summer months
when the weather is warmer, having a greater range of activities to participate in. During the
colder months, we may feel upswings in boredom, as we feel less options available to us.
Identify a robust list of activities and interests that you have that are not weather dependent or
more indoors to keep yourself engaged. Be mindful to reach out to your social supports,
avoiding any social isolation.
Healthy Food Habits: While humans do not hibernate as some animals do, we do
experience different cravings during this time of year, which have often led to “winter weight
gain”. Not only are these times of year filled with food-focused holidays, the colder
temperatures has us craving carb-heavy, high-fat, high-sugar foods. Unfortunately, while
those foods may provide a temporary quick fix, they often have negative effects on our
sustained mood and energy levels. Consider replacing such foods with more complex
carbohydrates as compared to simple carbohydrates; figure out which foods bring you
comfort and find alternative healthier preparations of such foods; identify more sustainable
sources of energy to help alleviate those dips.
