5 Things You Can Do Every Day To Fight Seasonal Affective Disorder (SAD)

Photo Courtesy of Wix

Do you tend to feel 'down' in the cooler seasons? Not sure why you are so tired, irritable, and emotional? And what's with the changes to your sleep and appetite? You could be experiencing Seasonal Affective Disorder, or SAD. According to the Centre for Addiction and Mental Health, up to 1.2 million Canadians experience this type of seasonal depression, and 80% of them are women.

I live in Canada, where the amount of sunlight gradually decreases for about half the year, in the fall and winter. I already struggle with mental health due to a mood disorder, and I notice a definitely increase in my symptoms as soon as the days become shorter. Here are five things I do every day to fight Seasonal Affective Disorder.

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I spend a little time each morning in the fall and winter with my therapy lamp

Light Therapy

Our bodies run on a sort of biological clock known as the circadian rhythm. This rhythm tells our bodies when to wake or sleep, eat or conserve, and move or sit. Science tells us that this internal clock is triggered and set by the amount of light that our eyes and bodies take in. In our not-so-distant evolutionary past, humans would conserve energy in times of resource scarcity, such as winter, when it is darker. Our bodies still work in the same way. However, in our modern society, we spend a lot of time indoors, and our work day tends to be during the same hours when the sun is at its brightest. This means that we are exposed to less light, and our bodies become confused, telling us to rest, conserve energy, eat fattier foods, and sleep more.

The good news is that we can reset the clock! Exposure to bright light has been shown to help people struggling with Seasonal Affective Disorder. I use my therapy light for 30 minutes to 1 hour, usually in the morning, while I am doing other tasks such as working on my computer or journalling. I have the Verilux Happy Light Liberty Therapy Lamp, which operates at 7,500 LUX and has a low and high light setting. It also comes with a Low-Energy Lens and a High Energy Lens, providing four different combinations of light intensity. Mine is several years old now, and there are more compact versions, including travel options! Well worth checking out.

A daily multivitamin can help you balance your nutritional needs in the fall and winter

Vitamins

I don't know about you, but I tend to eat a lot less fresh produce come fall and winter. The quality of vegetables tends to decrease at this time of year, as they are grown in faraway countries and shipped here, making them more expensive and less fresh and flavourful. However, it is still important to get the nutrients and minerals that your body needs. I use Centrum Women's Daily Multivitamins in the cooler seasons to supplement my diet. I look for a vitamin that is high in vitamins B and D, as well as calcium, magnesium, and folate. These are all important components in keeping your body and brain healthy.

Remember to stay hydrated in the winter months, even if you don't feel thirsty

Water

It can be hard to stay hydrated in the colder months. When you are cold, you are less likely to be thirsty, and more likely to be reaching for that warm cup of coffee or tea - but since these are diuretics, you could be doing your body more harm than good. Dehydration isn't just feeling thirsty - it can lead to dry, itchy skin, headaches, fatigue, dizziness, and irritability. Remember that humans are primarily made up of water, and keeping the proper balance is important. The general rule is to drink eight 8oz glasses of water per day. Start by trying to drink at least 1 litre (32 oz) of water per day, and increase to 1 litre in the morning and 1 litre in the afternoon (64 oz). You will notice that your thoughts (and your skin!) will be much clearer.

I wish every time I did yoga it was on a warm day on the French River...

Exercise

Exercise can be difficult in the wintertime, when the weather seems more conducive to snuggling under the covers than going for a run on slushy roads. I also realize that high intensity exercise isn't always available to everyone at all times - for example, I was recently on a medication that upset my bowels. Not only was I making many unexpected and sudden trips to the bathroom, but it depleted my nutrient levels, which made me fatigued all the time. I would have to bring toilet paper and granola bars with me just to walk the dog. So yeah, I get it, going for a run isn't always the answer.

But there are other options for exercise.

I have been working on an at-home yoga practice using free classes on YouTube. I highly recommend Yoga with Adriene - this spunky little Texan with a sense of humour will brighten your day and inspire you to be a better version of yourself. She has a wide range of videos that include beginner tutorials, full workouts, a targeted yoga sequences for just about anything (Yoga for Cyclists, Yoga for Digestion, Yoga for Text Neck...)

It seems counterintuitive, but the more you exercise, the more energy you will have during the day. I also find that after a yoga session, walk, or work out, I have less negative thoughts and am able to think more clearly.

A simple daily journal can help you feel like you are in control of your life

Journal

Hear me out - keeping a journal can feel a little childish, like a secret diary. Journals can also be painful to read, depending on what you write in them. This kept me from keeping up a regular journal habit for a long time. However, I have found that the right "set-up" can go a long way in making your journal beneficial to your life. It is one thing to say you'll stick to your healthy habits - it is another to track them consistently. A journal is a way of keeping yourself accountable to your goals.

Here is a little run-down of how I currently lay out my journal.

At the top of each of my journal pages, pictured above, l list four of the ways to fight SAD we talked about earlier. Each day, I check off the boxes for Light Therapy, Vitamins, Water, & Exercise, to ensure that I am keeping up with my healthy habits. If I miss a day, I make sure to try again tomorrow (Tasks for Tomorrow). I also make a note of what I have Accomplished Today. This helps me to recognize my accomplishments, no matter how small. A one-line spot for gratitude (Today I'm Thankful for...) brings a positive light into my life each day.

A Food Diary can help you track your diet and pinpoint foods that may be making you feel unwell. For example, you might notice that you were feeling bloated for a few days after getting fries at your local chip truck - maybe its time to cool it on the deep fried food for a while.

I also keep track of my Menstrual Cycle and Mental and Physical Symptoms because I have Premenstrual Dysphoric Disorder (PMDD), a mood disorder and chronic illness. This helps me notice patterns in my health and provides me with a record of symptoms for doctor's visits. It also helps me see how my diet and healthy habits are helping me stay well.

The best thing about a journal is that you can modify it for your unique needs. I usually prepare a week's pages at a time, so that if I want to make changes to the layout, I can change it up the next week.

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What are you currently doing to combat Seasonal Affective Disorder? I would love to hear from you, please leave a note in the comments. Please share this post with your friends and family to keep them happy and healthy this fall and winter!

- Catherine