Navigating the winter blues:

Navigating the Winter Blues: Shedding Light on Seasonal Affective Disorder

By: Marissa Pollet

As the days grow shorter and winter days grow closer, many of us find ourselves struggling with a dip in mood and energy. This phenomenon is not just a case of the winter blues; it's a recognized mental health condition known as Seasonal Affective Disorder (SAD) and more than three million people each year in the United States have dealt with the disorder. The change in sun exposure during the colder months can cast a shadow on our mental well- being. How can we combat that feeling so we are prepared to face the days ahead? Let’s discover some best practices to navigate through the winter “gloom.”

What is SAD?

Seasonal Affective Disorder is a type of depression that occurs at specific times of the year, most commonly during fall and winter. Almost every one of us has marveled in the beauty that fall tends to bring. The trees are lined with beautiful shades of red, orange and yellow that are very pleasing to the eye. With this sense of beauty comes the notion that soon the leaves will soon begin to fall, and the tress are barren. The change in seasons brings about a natural change in our moods; some are affected more than others which is why it is important to understand why this may be occurring. Seasonal Affective Disorder is thought to be linked to a lack of sunlight exposure, which can disrupt our circadian rhythms and affect the production of certain neurotransmitters, like serotonin and melatonin.

The Role of Sunlight:

Sunlight is a natural source of Vitamin D, crucial for our mental health. The sun helps to regulate our sleep-wake cycles and improve our overall sleep quality. This can explain why we feel less energized or happy when we wake up and it is still dark outside, almost telling our minds we should still be snuggled in our beds. Sunlight is a natural mood booster, it triggers the release of serotonin, a neurotransmitter that contributes to feelings of happiness. The serotonin which we crave in terms of those happy feelings does have a great impact on the sun exposure in our lives. Days of grey skies can lead to limited sunlight exposure and may result in decreased serotonin production, a neurotransmitter linked to mood stabilization. These lower levels of serotonin are associated with sadness and lethargy.

Best Practices to Combat Seasonal Affective Disorder:

The days may get darker earlier, and we crave the sunlight hitting our face and warming our bodies much like the joys of what a beach day can bring. Just because you may be facing

a season that does not always offer what you need or want, it does not mean you can’t still find ways to boost serotonin levels and overall mood!

Light Therapy:

A popular way to obtain artificial exposure to the sun is through light therapy, also known as phototherapy, which involves exposure to a bright light that mimics natural sunlight. Many options are available to purchase online that could be a good fit for you to consider, and it has been shown that 20-30 minutes of daily light therapy can significantly alleviate SAD symptoms, promoting a more positive mood.

Increase Sunlight Exposure:

o Try to increase the time you spend outdoors during daylight hours, even on overcast days.

o Arrange your home or workspace to maximize natural light exposure, opening curtains and blinds. Letting in as much light as possible is a small way to boost your mood.

Regular Exercise:

o Engaging in regular physical activity can boost serotonin levels and improve overall mood.

o Consider outdoor activities like walking, jogging, or hiking to combine exercise with sunlight exposure.

Mindfulness and Stress Management:

o Practice mindfulness and relaxation techniques to manage stress, which can exacerbate SAD symptoms.

o Yoga, meditation, and deep-breathing exercises can be effective in promoting mental well-being.

As the winter months settle in, it's crucial to be mindful of the impact reduced sunlight exposure can have on our mental health. By incorporating these best practices into our daily lives, we can navigate the shadows of Seasonal Affective Disorder and bring a ray of light to our well-being. Remember, small adjustments can make a significant difference in combating the winter blues and fostering a positive mindset. Brighter days are ahead and having the tools to change your mindset and home environment are crucial to letting the light shine upon you and radiate from within!

Our team of caring professionals at Inspired Wellness are here to provide support and guidance towards your path of mental wellness. We believe that every individual has the ability to be the best version of themselves and our goal is to set you up with the tools to maintain a well-balanced life that will place you on the path towards lifelong change. We strive to create a non-judgmental environment coupled with therapeutic practices that are tailored towards each individual. At Inspired Wellness our team aims to do exactly as our name says, inspire you towards a beautiful life of strength and wellness!