Surviving Winter with Seasonal Depression

Have you found that during winter your thoughts become negative, feel low in energy, you crave carbohydrates, and are constantly tired despite getting plenty of sleep? It is possible you are suffering from seasonal depression also known as Seasonal Affective Disorder.

Sunset with Tree outline

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that occurs at the changes of the seasons. It is most common during late fall and early winter months. It can also occur during spring and summer months.

When one has seasonal depression they will have many normal symptoms of major depression. This can include: feeling depressed most of the day every day, feeling hopeless or worthless, having low energy, sleep problems, etc.

Winter symptoms of SAD will include: low energy, overeating, weight gain, craving for carbohydrates, oversleeping, and social withdrawal.

How to Cope with SAD

Seasonal Affective Disorder is not something you have to just deal with. There are actions you can take to make living winter months more bearable.

If you reach a point where nothing you try is helping or you are having thoughts of suicide please seek professional help or call SAMHSA's National helpline 1-800-662-4357.

1. Vitamin D

Sunlight is the best source of vitamin D but, it becomes depleted during winter months. Try eating foods with high sources of vitamin D such as egg yolks, different types of fish, and fortified foods.

You can also take vitamin D supplements if your diet restricts you from eating foods with good sources of vitamin D.

2. Light Therapy

Happy Light in Use

Our bodies need sunlight and we don't get a lot during winter. This lack of sunlight can lead to moodiness and depressed feelings. It is important to replace diminished sunlight with bright, artificial light.

Light boxes will filter out the ultraviolet rays and can require 20-60 minutes of exposure. By sitting in this lighting it can help to lessen symptoms of sad.

3. Yoga

Yoga each day keeps the SAD away.

Practicing yoga could make your seasonal affective disorder more manageable. Yoga can help alleviate forms of depression. By doing yoga you will feel that you have more control with the physical parts of depression.

Practicing yoga may increase levels of serotonin in the body. Serotonin is a neurotransmitter that contributes to thoughts of well-being.There has been a study done which showed that people suffering from depression who practiced yoga increased serotonin and became more sociable.

4. Medication

If you feel that you are unable to find stability with your seasonal depression then you may want to talk to a doctor about finding a medication. You need to do what feels best for you.

If you are hesitant to try medications there are herbal/ natural remedies you can try. Just be cautious and do your research before you start taking anything. Only try things you feel will be safe for you.

You Are Not Alone

Seasonal Affective Disorder is common especially among women. Women are typically diagnosed with it more than men and it is often with younger people. It can be genetic and if depression runs in your family history you are more likely to be diagnosed with SAD.

Keep your head up. This is something I have struggled with as well. Know that you can reach out and ask people for help. You do not have to struggle alone.

You can make it through these difficult seasons. Look for things each day that bring you joy and tell yourself words of encouragement. Be gentle with yourself. It is okay and normal for you to go through this.