Do you feel S.A.D?

I’ve suffered from S.A.D for as long as I can remember, and it seems to have gotten worse as I’ve got older.  If you’ve never heard of S.A.D it stands for Seasonal Affective Disorder and is basically a type of depression that happens during the winter months.

But what is causing this depression?  Well it’s all to do with that big ball of fire in the sky. Sunlight helps regulate serotonin, a brain chemical that boosts mood.  The less sunlight, the less serotonin we have in our body.  Sunlight is also a source of Vitamin D which plays a role in (you guessed it) mood regulation.

I also believe it’s a bit more than just chemical imbalances though.  When the sun comes out after a week or two (or twenty) of continuous grey skies, I feel an instant lift in my mood.  Even if the temperature is still chilly, if the sun comes out I instantly feel in a much better mood.  There is obviously something in my brain that associates sunshine with feeling good. In the same way my brain has remembered and stored every single time I’ve had a panic attack, and reminds me any time I’m in a situation remotely like that by giving me a good old boost of adrenaline, it seems to have remembered and stored all the times I’ve felt good in the sunshine.

So what can we do if we do suffer from S.A.D? Well I’ve learned a few things over the years that have helped me:

1.        Simple and easy; start taking Vitamin D supplements in the winter months.  I’d recommend the higher dose if you want to see any effects on your mood.

2.       Light therapy is a really effective tool.  Get yourself a lightbox off Amazon (check the reviews first before you pick one) and start using is for 30 minutes a day.  I’d recommend using it at the beginning of the day, it will wake you up and set you up nicely for the day.

3.       Exercise has a dramatic effect on our mood, especially if it’s done regularly.  During the winter months it’s so much harder to get out and exercise – I mean, who actually enjoys jogging in a hail storm?! - but exercise doesn’t always have to be outdoors.  There are hundreds, if not thousands, of exercise videos on YouTube. I love doing Zumba in my living room!

4.       We tend to retreat and almost isolate ourselves in the winter months, especially if we have low mood. Isolation can make S.A.D worse, so try to spend time with friends and family as much as you can.

5.       On that rare occasion the sun does make an appearance in winter, get outside and soak it up.  Even if it’s freezing cold and you’re all wrapped up, if you can feel the sun on your face it’s going to make a big difference.

As I look outside right now I can see signs of Spring.  We’re a week into March and Winter is almost over for another year.  We did it again my fellow S.A.Ders. We made it through another Winter.  And that’s the best part about seasons; one always comes to an end and another one begins.  Worth remembering if you’re in your own Winter right now. 

This too shall pass.