Surviving SAD

“I write to discover what I know.” – Flannery O’Connor

The same thing happens every year. In autumn my mood begins to take a sharp nosedive. I struggle to figure out why. Then, I remember and write a blog post about it.

I knew as a child that I was profoundly affected by the seasons and the weather, but I didn’t put a name on it until I was in my mid-thirties: Seasonal Affective Disorder.

In the last few weeks, I’ve had an increasing sense of dread as the quality of the light begins to change. It doesn’t help that where I live, there can be weeks of rainy, cloudy weather in a row this time of year. It isn’t the winter that bothers me, it’s the darkness. Even in sunny months, a few days of rainy clouds can negatively impact my mood.

Here are the things I do to minimize the impact of seasonal affective disorder on my life.

– Verilux HappyLight – I turn this on for a couple of hours in the morning. I can’t really sit right in front of it as recommended, because I don’t get to sit anywhere for very long in the morning, but just having it in the room nearby helps. I notice a difference immediately.

– Exercise – My daily walk is de rigeur even if it’s cold or drizzling, because natural light is always better than indoor light, even in winter. If it’s pouring, then I use the 7 Minute workout app on my phone a couple of times each day, and on weekends I seek out active entertainment that involves walking and light instead of sitting (hiking and museums, not movies).  Exercise, of course, is an effective anti-depressant.

Interestingly, a new study showed that talk therapy was more effective than exercise (in a control group) for SAD. Everyone should move their bodies each day, but if exercise isn’t enough, therapy might do the trick.

– Journaling – I started my gratitude journal again. It always serves as a mood booster for me. Also, journaling, period is a great way to make connections that you may not have noticed, leading to making positive change in your life.

– Essential oils – I like fresh scents like citrus, but really any scent you love would probably provide a mood boost, and there is some research to support the use of aromatherapy for depression.

– Cod liver oil – I start taking cod liver oil, and giving it to the kids, in fall and winter for the Vitamin D and all-around immune boost. Cod liver oil has been used effectively to treat depression in nursing moms. Note: the product my kids willfully take is Carlson Labs Cod Liver Oil for Kids in bubble gum flavor.

– Eat carefully  – Carb cravings can be a problem when your mood sinks, as the brain is asking for a serotonin boost that carbs provide. I also find that I crave caffeine when I’m depressed. Both of these things cause a rebound effect – boosting mood in the short-term but crashing you. I focus on winter vegetables, greens, potatoes, and protein.

– Rituals and retreats – I told my husband last month that I needed us to plan a getaway each month until spring. Last month we went to a cabin in the mountains. A change of scenery seems to help.

Other rituals that you reserve for winter can also give you little things to look forward to each day. Go ahead and indulge that PSL craving, in other words. Maybe do a little redecorating since you’ll be spending more time in your home. Declutter. Light candles. Play music you love. Cook favorite soups. Make hot cocoa and popcorn and play a board game with the family. Whatever floats your boat, creating a ritual around it gives it more meaning.

Do you experience winter blues? How do you cope?

[Disclaimer: I am not a medical expert, I’m only sharing my opinion on what has helped me. Please consult a health care practitioner before using any alternative therapies. Some links are affiliate links.]