Have you or are you someone that suffers from S.A.D (Seasonal Affective Disorder)?
It’s actually a real thing that’s caused by a reduction of light in the colder winter months.
It affects over 500,000 people per year in the US and about 60-90% of those are females between the ages 18-55, meaning women are 4 times more likely to be affected by this disorder.
If you do struggle from S.A.D, chances are high that you already have some sort of underlying mental illness such as depression or anxiety.
You may suffer from S.A.D if you notice one or more of these symptoms occurring:
- Long bouts of depression with no motivation
- Loss of self esteem
- Constant feeling of hopelessness
- Fatigue/lack of energy
- Trouble concentrating
- Hyper-insomnia or oversleeping
- Changes in appetite or weight
- Social withdrawal
- Loss of libido or decreased interest in physical contact
- Trouble getting out of bed
- Suicidal thoughts/thoughts of hurting yourself
I recommend talking to a healthcare professional if you feel completely out of hope with your depression, as there are medications for those who absolutely need it.
If you’re somebody who would rather steer clear of western medicine, there are also many ways of naturally alleviating your seasonal depression, some of which include light therapy, supplements, vitamins, and of course, physical activity. Continue reading to learn more about these holistic approaches.
Top 5 ways of naturally alleviating S.A.D (Seasonal Affective Disorder):
1. Light Therapy
The first best way you can counter your S.A.D is to expose your body to more light. Now there a few ways of doing this, such as going outside on a sunny day (which doesn’t always sound appealing on cold, winter days but your body will appreciate the effort), brightening up your home or office by using fluorescent light bulbs, or (my personal favorite) investing in a light therapy lamp.
Light therapy lamps have actually been proven to alleviate (not completely cure) S.A.D, major depression, and bipolar depression as well. These lights help in regulating your body and mind’s natural rhythms, giving you more energy and allowing you to feel more at ease with yourself. The best time to use a light therapy lamp is in the morning, as it mimics the sun’s natural cycle.
You can find the one I use here.
2. Aromatherapy/Essential Oils
Studies have shown that citrus essential oils can alleviate symptoms of depression and positively enhance your mood. Lemon, Bergamot, Orange, Clary Sage, Cedarwood, Jasmine, Rosemary and Eucalyptus are all oils that reduce anxiety, boost serotonin and dopamine levels and can be used as alternatives to antidepressants.
There are several ways of using these oils as a form of aromatherapy, such as diffusing them (my personal favorite), simply smelling them (if you’re short on time), using a diffuser necklace (like this beautiful rose gold one), or applying them to your skin with a carrier oil (such as coconut, sweet almond, or hemp oil.) You can also drop them in a bubble bath, make a skin scrub with them for showers, or get these roll-on blendsthat include them all that are perfect for your purse, pocket, or whenever you’re in a pinch and need some quick stress-relieving aromatherapy.
3. Take a Vitamin D supplement
An estimated 1 million people worldwide live with a Vitamin D deficiency. Though there isn’t anything quite like the Vitamin D coming directly from the sun, if you’re not getting enough of it you might be at a higher risk of diabetes, osteoporosis, autoimmune diseases, obesity, and even cancer. Vitamin D absorbs calcium, builds stronger bones, improves your mood, and more importantly is essential for your overall brain and body health.
The suggested amount of vitamin D adults should be taking is 2,000 IU per day, however, avoid vitamin D2 as this can interfere with the body’s natural vitamin D, which is vitamin D3. Here’s a great gluten-free, certified organic Vitamin D3 supplement if you’re not sure where to start.
4. Exercise or get outside
This one speaks for itself. Not only does exercise protect against heart disease and obesity, it also improves sleep, reduces the risk of diabetes, lowers blood pressure, releases endorphins (your body’s “feel-good chemicals”), improves brain function, supports nerve cell growth in the hippocampus (the region of the brain that helps with regulating mood), and relieves anxiety.
Being outside is known to naturally relieve anxious patterns and bouts of depression.
Breath in the air, feel the trees, smell the flowers.
I’ve found that this especially works for kids who become anxious and bored when stuck inside on cold days. Let them bundle up and go explore, you’ll see that the cold doesn’t even phase them and they end up spending hours out there.
Take a hike or a jog, hit the gym (or home gym), do a workout class on YouTube, go on a bike ride, practice yoga, get sweaty! What are you waiting for? You’ll feel 10x better guaranteed.
5. Find a fun, distracting hobby
It’s best to distract your mind when feeling depressed, hopeless, or mentally fatigued. Picking up hobbies is a great way to find things you genuinely enjoy doing, as well as increasing your serotonin levels by allowing your creative juices to flow and your happiness and pride to blossom.
Go to a yoga class, learn to knit, get into fluid painting, take a kick boxing class, or learn how to mushroom hunt! There’s really so many possibilities, you may surprise yourself with how much you end up learning and enjoying.
Thankfully, S.A.D gradually fades away with the coming of the warmer months. But, it’s essential to stay occupied while it is in full swing. Don’t forget to take care of your mental health, just as you take care of your children. It’s so important not only for you, but also the people around you. If you notice someone struggling with seasonal depression, reach out to them. Guide them through these holistic approaches. Be there for them when they’re scared to ask for help.
