Combating Seasonal Depression: Guidance for S.A.D. SZN
TW: Seasonal Depression, Mental Health
The winter blues are hitting, and never have we wanted to escape the cold North and run away to a place that is warm and sunny year-round more than we do now. A gorl can dream. Every year around this time, some of us at Sustainable Baddie start to get a little S.A.D. Sure, the trees and their colors look beautiful, but this pretty change is also alluding to the coming harsh winter, fewer daylight hours, and frigid temperatures that make the outside a bit unbearable. Fall and winter can be a difficult time for many. If you’re feeling extra S.A.D. this season, you’re not alone. We’re here to help our sentimental baddies understand why they’re feeling this way and what can help them feel better.
What is S.A.D.?
Seasonal affective disorder, otherwise known as S.A.D., is a form of depression that occurs in fall and winter and generally wanes in the spring (though it can happen during different months for different people). A specific cause for seasonal affective disorder has yet to be defined by medical professionals. However, researchers believe there are a number of factors that can trigger seasonal affective disorder. The colder seasons come with reduced levels of sunlight, which can negatively affect our circadian rhythm. Your circadian rhythm is a 24-hour rhythm that resets every day with the sun’s light and dark cycle. This rhythm affects your hormones, sleep and wakefulness, body temperature, and other functions. A decrease in sunlight may disrupt your internal clock and lead to feelings of depression, a drop in serotonin levels (an important mood regulator), and disruptions in melatonin levels (our sleep and renewal chemical).
A few symptoms of seasonal affective disorder are:
Feelings of sadness and irritability
Oversleeping and/or undersleeping
Increased appetite, craving carbs or sugar
Social withdrawal and low energy
Frequent mood swings
Loss of interest in activities that normally bring you joy
Su!c!dal thoughts/ideation
It’s important to keep in mind that our bodies and feelings are not separate from one another. More often than not, we can attribute our emotions to our physical wellness. British psychologist Kimberly Wilson discusses this relationship between physical and mental health in the episode Kimberly Wilson - Whole Body Mental Health of the On Being podcast.
“We have to bring the body into the conversation, because for some people, the major contributing factor of their depression isn’t simply going to be their experiences, it's going to be about the underlying biological processes that are driving this difficulty for them. And that means we have to include the body in our understanding of what happens in psychology and psychiatry,” she says.
The episode is a great resource for learning and understanding the science behind the connection between physical and mental health that points to the importance of nutrition as a tool for healing our minds.
Now that you know a bit more about S.A.D., you may be wondering how to minimize the symptoms. We don’t want to encourage self-diagnosis, but if you are experiencing symptoms of S.A.D., these tips may help to relieve the S.A.D.ness.
Get Enough Good Sleep
Credit: Disney
People with S.A.D. may experience trouble sleeping such as having a hard time falling asleep, waking up multiple times at night, sleeping too much, or sleeping too little. It's not just the amount of sleep you get that’s important, it’s also the quality of your sleep that can affect feelings of S.A.D. Most adults need about 7 hours of good-quality sleep every night to have optimal brain performance, mood, and overall health.
If you’re having trouble sleeping, try to create a relaxing environment before bed. Take a warm bath or shower and have a cup of tea (ideally an hour or two before sleep) to help you relax. Also limit your screen time before bed. Studies show that extended screen time before bed can lead to poor quality sleep. Consider putting your phone down at least one hour before bed. Instead of doom-scrolling on TikTok or Twitter, make a ritual out of bedtime. Stick to a sleep schedule, don’t drink caffeine past noon, and make sure to see the sun during your day to reinforce your circadian cues.
Eat Whole Foods
Credit: Julie Smith Schneider
Since the brain controls our bodies and thoughts, it’s important to feed our brains foods that contain nutrients that will help promote healthy brain function. S.A.D. can cause drops in serotonin and dopamine levels that will lead us to crave more sugar and carbs. We want to work to maintain our high serotonin levels to keep down cravings and imbalances in our diet. Vitamin D and B are two vital nutrients that can drop during the winter time. Make sure to include foods high in these vitamins to your diet, or supplement with vitamins.
A few whole foods you might also want to integrate into your winter meal plans are lean proteins like greek yogurt, tofu, or white meat. Berries like raspberries, blueberries, and strawberries contain antioxidants that help stimulate the flow of blood and oxygen to your brain. Omega-3 fatty acids in fish like salmon and trout have shown to have several health benefits, including improving mental health. Start off your mornings with ginger tea to turn on your digestive system. To list a few more, incorporate more whole grains, green leafy veggies, beans, dark chocolate, nuts, fermented foods, cinnamon, root vegetables, turmeric, pumpkin seeds, and turkey into your diet! There are plenty of yummy choices for anti-S.A.D. meals.
Spend Time Outside
Credit: Disney
One of the symptoms of feeling S.A.D. is social withdrawal and low energy. You might be feeling like you don’t want to see anyone, and would rather just curl up in your room for days on end with every 90s romcom playing on an infinite loop. As comforting as these movies are for us, we might be digging ourselves into a deeper S.A.D. hole. Make an effort to reach out to your support systems and those people in your life who know you best. I was holed up in my room for about two weeks and didn’t really feel like seeing anyone. But after a good hangout sesh with two of my closest friends I remembered I’m not weird for feeling the way I feel. If your support systems don’t live close by, give them a call, or even spend some time alone outside of your house! Head to your favorite coffee shop or museum to help remind you that there is still so much to enjoy during the colder months! If you’re struggling with where to start, a good first step is opening your window and breathing in some fresh air (even in the coldest months). From there, you’ll be more likely to want a change in scenery!
Go for a Hot Girl Walk!
Credit: Banx & Ranx
It’s no secret that physical activity is important for our overall wellbeing. Personally, we have been prioritizing getting 10,000 steps every day. You may feel an aversion to the cold weather, but bundle up real good and step outside for a few minutes. Feel the sun on your skin or even the cold wind to remind you you are alive. Working from home can make it really easy to wear the same sweatpants five days in a row, but going for a hot girl walk gives us an excuse to put on a cute outfit that we won’t sweat profusely in and get our bodies up and moving.
We understand that a goal of 10,000 steps might not be accessible to everyone. It can take between an hour and a half to two hours a day to get these steps in when walking at a moderate pace. If you don’t have time for a long walk, try to work a smaller 10-minute walk into your day, do a quick 30-minute workout, or blast your fave playlist and have a dance party in your room!
Light Therapy
Credit: Comedy Central
If you’ve seen Broad City, you may remember S4 E5, an episode that highlights Ilana’s struggle with S.A.D. Ilana tests out a S.A.D. lamp as an alternative to help her with her seasonal affective disorder. Using a light box can help relieve some of the feelings of S.A.D., but for some, it might be more effective when combined with other S.A.D. treatments. It is best to talk with a healthcare professional before purchasing and/or using a light box.
A light therapy box is meant to imitate outdoor light. During the fall and winter seasons when sunlight is not as plentiful and intense as it is in spring and summer, this type of artificial light can cause a chemical change in the brain to help lift your mood and relieve other symptoms of S.A.D. Think of yourself as a little indoor plant that needs warmth to thrive and grow.
See a Licensed Professional
At the end of S4E5 of Broad City, Ilana realizes that light therapy wasn’t enough to help her combat her S.A.D. and that she shouldn’t feel stigmatized for needing to increase her medication dosage during the winter months. These remedies won’t work for everyone, and they may not be enough for you. If you’re feeling like you need to talk to someone, seek professional counseling.
We wish we could give you all a big warm hug, but for now, please accept a few resources as a symbol of our love for you:
National Suicide and Crisis Lifeline
Depression and Bipolar Support Alliance
Even baddies get S.A.D. sometimes, and that’s okay! We hope these tips help you to understand that you are not alone in your feelings and there are steps you can take to combat the S.A.D.ness this fall and winter. You are loved, so take care of yourself!