Surviving S.A.D.

Even though winter doesn’t technically start until December 21st this year, it’s already getting dark at 4 PM and the cold is starting to bite in the mornings. We may feel low emotionally and our moods can feel the impact of the changing seasons. If you experience seasonal depression or SAD (Seasonal Affective Disorder) you’re familiar with the cloud of sadness that creeps in. We naturally want to turn inward but this is our way of imitating the rhythm of nature in response to the winter season. It is a time for deep rest and restoration to prepare for the season of rebirth or spring. But we can’t sit around in our misery and wait until the spring time comes to feel our best. The silver lining of the cloud, however, is that there are natural ways we can remedy our low mood. But first, why exactly does this happen?

Why Do We Experience SAD?

The reason SAD manifests will vary among each individual, and there are a variety of different mechanisms that can feed into it. It could be increased screen time due to being inside more. Or a lack of social connection due to naturally wanting to be inside. And a big one is vitamin D deficiency. These are all factors that can all contribute to low mood and seasonal depression.

Also, the decrease in hours of sunlight and the shift that occurs in our internal biological clock (aka our circadian rhythm) during the winter months causes many of us to produce less serotonin. In fact, the serotonin levels in the hypothalamus vary with the seasons with the minimum levels found during the months of December and January. Not only that, but because the days are shorter and darker, more melatonin is produced. This also disrupts our normal circadian rhythm. There isn’t one specific way that leads to seasonal affective disorder and the approach should be unique to each individual.

What Are the Signs?

The symptoms of SAD can start to show around late fall to early winter and like before, they present differently in each person in nature and severity. The main concerns can include:

• feelings of hopelessness

• increased anxiety

• chronic fatigue

• difficulty concentrating

• low libido

• loss of joy in things you previously enjoyed

• increased irritability

• trouble sleeping or oversleeping

• change in appetite, more hungry and carb cravings

The beauty of it is that we have it in our power to combat these feelings in a holistic way. Let’s get into it. If you feel that you are experiencing severe depression symptoms, please reach out to professional.

What We Can Do

According to Ayurveda, the winter season is a time for deep rest and restoration. Embrace the slower energy that follows the intense energy of the summer. It is a perfect time to reflect and turn inward. Nourish yourself with self-care practices. The very first thing to do is to give yourself grace for feeling more tired as this is natural (think hibernation!). Changing your perspective is a big key. Now let’s look at some holistic approaches to managing SAD.

Light Therapy

Less sunlight exposure shifts our circadian rhythm and can affect our mood in a negative way. Light therapy is beneficial as it mimics the rays of the sunlight and helps to revitalize a connection with our natural circadian rhythm. If I am up before the sun rises, I like to use this within the first 30 minutes of my day while I’m doing my morning routine.

Movement

Move each day in a way that you enjoy. Don’t do anything that you are forcing yourself to do because you won’t stick to it. Movement alone can act as an anti-depressant. It releases a flow of endorphins giving us a euphoric feeling, helps to clear toxins from the blood and increases blood flow as well as improves circulation. I try to get out in the sun even though it’s cold and get a brisk walk in in the late mornings if possible. Yoga, Pilates, strength training or literally dance to music videos in my living room are some other faves.

Nutrition

During the colder months focus on incorporating warm, cooked and divinely spiced foods. Nourishing soups and stews are perfect during this time. Our bodies will naturally crave a more substantial, nourishing diet during the winter season. Like you will be hungry lol. Winter is actually when our digestive fire burns the strongest according to Ayurveda. So of course, the body will require increased fuel to stay warm and overall healthy during the winter months. Hearty root vegetables such as beets, shallots, radishes, carrots, sweet potatoes are good things to incorporate into your diet as well as warm spices, like garlic, ginger, cloves, cardamom, black pepper, and cayenne.

Omega-3s

Don’t forget the fat! Make sure to include foods high in omega-3 fatty acids as these are critical for nourishing our brains. Our brains are 60% fat so don’t be scared of it. And we need these essential fatty acids to maintain optimal levels of dopamine and serotonin for the sake of our mood. Omega-3s also help to promote the growth of nerves. Wild caught salmon (and other wild caught fish like mackerel, tuna and herring), walnuts and chia seeds are rich in omega-3s and make beautiful additions to your diet.

Vitamin D

We are biologically made to get the majority of vitamin D from the sun, so naturally when the sun is far off in the winter, we simply aren’t getting as much. Vitamin D is essential for a cognitive function, and vitamin D deficiency has been linked in several studies to depression especially if you live in the northern hemisphere. It is recommended for people to take at least 2000 IU per day during this time of year but some people may need more. It is important to get your levels checked as this is a hormone and fat-soluble vitamin so it can cause harm in excessive amounts.

Adaptogens

Supplementing with adaptogens can help to regulate levels of cortisol and help the body adapt to stress. Two of my favorites are rhodiola and gingko. And of course everybody knows about ashwaganda. Rhodiola helps with lowering levels of cortisol and increasing energy. Gingko has anti-inflammatory as well as antidepressant properties and is best taken as a tincture. Lemon balm tea is amazing for regulating the nervous system and relaxing at he end of the night. I personally love it as a tea.

Connection

Humans are social beings by nature and connection is something that helps to nourish our overall wellbeing. Reach out when you need support. Hang with friends. Find things you love that will get you out of the house. Find people who support you and nourish your soul. Start a holiday tradition. Host parties on FaceTime. Get creative!

As I said in the beginning, there are many factors that can lead to seasonal depression or SAD. But with a holistic approach, we can work to manage the debilitating symptoms that keep us from living our best lives in the winter. Start with one or two things and stay consistent with those before you add onto it in order to prevent overwhelm. We got this!

References

Lad, V. (2009). Ayurveda: The science of self healing. Lotus Press.

Melrose S. Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depress Res Treat. 2015;2015:178564. doi: 10.1155/2015/178564. Epub 2015 Nov 25. PMID: 26688752; PMCID: PMC4673349.

Tubaki BR, Chandake S, Sarhyal A. Ayurveda management of Major Depressive Disorder: A case study. J Ayurveda Integr Med. 2021 Apr-Jun;12(2):378-383. doi: 10.1016/j.jaim.2021.03.012. Epub 2021 May 20. PMID: 34024690; PMCID: PMC8186000.

Gupta A, Sharma PK, Garg VK, Singh AK, Mondal SC. Role of serotonin in seasonal affective disorder. Eur Rev Med Pharmacol Sci. 2013 Jan;17(1):49-55. PMID: 23329523.