How to Manage Seasonal Affective Disorder (SAD) Naturally: 10 Effective Remedies

INTRODUCTION

Are you a person who is experiencing more fatigue, sadness, or lack of motivation during the time of year when daylight hours reduce and it gets darker sooner? You are not only the person suffering from this. There are millions of people who are affected by Seasonal Affective Disorder (SAD), mainly at the time of the fall and winter months.

Now, I have good news for you. You don't always require medicines to overcome or fight off the winter blues. In this wonderful article we will discuss 10 natural and highly effective methods to manage Seasonal Affective Disorder and regain your full energy, concentration and mood in a natural way.

What is Seasonal Affective Disorder (SAD)?

This is actually a type of depression which usually happens in the colder or winter months, at the time when the exposure to sunlight is reduced or limited. This condition is more serious than just winter blues. The individuals with SAD usually experience:

• Tiredness and decreased energy level.
• Sleeping more than usual or difficulty in sleeping.
• Increased desire to eat foods that are high in carbohydrates, like snacks and sweets.
• Increase in body weight.
• Feeling angry and frustrated even for small matters and avoiding social activities or interactions.

Seasonal Affective Disorder can also happen in the spring or summer seasons, but it is most commonly seen in the late fall and winter seasons. So that, if you notice a pattern of feeling tired and sad during specific months every year without break, then it could be a seasonal affective disorder.

Causes of Seasonal Affective Disorder (SAD)

Actually saying, the real cause of seasonal affective disorder isn't completely understood, but there are various factors which we believe could cause SAD. This includes:

1) Decreased Exposure to Sunlight: A reduced amount of daylight can disturb your body's circadian rhythm, or your body's internal clock, and it can lead to feelings of depression.

2) Reduced Serotonin Level: The exposure to sunlight helps your body to make serotonin, the brain chemical which enhances your overall mood, concentration, and calmness. So if the exposure to sunlight is less, then it means less serotonin is produced in your body.

3) Disrupted Melatonin Levels: When it is dark, your body will start to produce melatonin, the hormone which takes you into a sleepy mode. So if there is too much darkness, then your body starts producing too much melatonin or starts producing it at the inappropriate times.

4) Low Vitamin D Levels: If there is not sufficient sunlight, then your body will only produce less vitamin D, which can definitely make a bad impact on your mood and immunity.

🕒 How Your Internal Clock Gets Dysregulated in the Winter Season

Chronobiology is actually a scientific study of how the internal clock of your body functions, and this is having a crucial role in the case of Seasonal Affective Disorder, or SAD. In your brain there is a region called the suprachiasmatic nucleus, or SCN, and this area functions as your biological clock or circadian rhythm regulator, or we can say it acts as the main regulator of your sleep-wake cycle. This biological clock primarily relies on the sunlight to manage your sleep, your mood and your energy levels.

In the winter season, because of less exposure to the sunlight, this biological clock might get delayed. Here the delay means you might feel sleepy late in the night, and you will find it very difficult to wake up early in the morning, and this condition is usually known as 'delayed circadian phase'.

Because of this imbalance or dysregulation, lots of people experience much more activity and energy in the late evening but will feel severely tired in the morning hours, and this type of discrepancy between your internal clock and your everyday routine is also called 'social jet lag'.

Another important thing is the timing of your light exposure. Getting exposure to sunlight in the morning hours is really important for you to refresh your internal clock and boost the overall mood. At the same time, excessive exposure to the light in the late evening or in the nighttime can make further disruption in your sleep-wake cycle.

So, always try to maintain a correct light schedule. Getting exposure to sunlight in the early morning can really help you to correct your biological dysregulation and in turn help to manage your SAD symptoms.

10 Natural Methods to Manage Seasonal Affective Disorder (SAD)

1) Try to Get More Sunlight

Even if it is very cloudy outside, get out of your house and spend more time outdoors during the daylight hours. Getting exposed to sunlight can improve or increase your serotonin levels and makes your mood better. Even the small actions, like sitting close to a window or taking a short walk during your lunch breaks, can definitely have a positive effect on your psychological health.

2) Try Phototherapy

Try using light therapy box, which emits bright light that is similar to natural sunlight, and this can help you to reset your body's circadian rhythm. Use a 10,000-lux light box. Sit close to this light box for 20 to 30 minutes every morning. But you should always speak with your doctor before starting this.

3) Exercise Every Day

It is a proved thing that exercise can boost your mood. Set a goal to do exercise for at least 30 minutes five times each week, and it is much better if you are doing outdoor exercise, but indoor exercise can also help to reduce the symptoms of SAD.

4) Start Practicing Mindfulness and Meditation

Mindfulness meditation has the power to calm your mind and reduce stress. Mindfulness meditation will help you to concentrate on the present moment and will create emotional strength.

5) Eat Foods that Enhance Your Mood

This includes:

• Salmon and walnuts, which are loaded with omega-3 fatty acids.
• Whole grains and sweet potatoes, which are complex carbs.
• Leafy vegetables and citrus fruits for getting sufficient vitamins.

Stop or reduce the consumption of processed food items, sugar, and too much caffeine, which can do more damage to your mood swings.

6) Use Vitamin D Supplements

Individuals with low vitamin D in their bodies have a greater possibility of experiencing depression. So test your vitamin D levels and take supplements if needed, but only as per the doctor's advice.You can also get vitamin D from the fortified foods such as dairy, eggs, and cereals.

7) Create a Consistent Sleeping Routine

If you are not sleeping well or if you are not getting enough sleep, then it can worsen your SAD symptoms. So it is really important to stick to a consistent or regular sleep routine by going to  bed and waking from bed at the same time each and every day, even on weekends. One simple tip to enhance your sleep quality is to reduce the screen time before bedtime.

8) Always Stay Socially Active

If you are staying alone and not keeping any social contact, then it can make your depressive state worse. So always try to get in touch with your family and friends. You can also connect with others joining in groups, communities or online events that share similar experiences.

9) Try Aromatherapy 

Some of the essential oils, like lavender, citrus, and peppermint, have both calming and energizing effects. So, it is best to use them with a diffuser or by adding some drops to a warm bath or mixing it well with a massage oil to get its maximum benefits.

10) Keep a Diary to Write Down Your Thoughts

If you are writing down your thoughts or feelings in a diary, it can help to properly process your emotions and decrease the stress. Even if you are journaling for 5 minutes every day, it can support you to understand the patterns and triggers that influence your mood and also help you to understand your emotions better.

🧠 Seasonal Depressive Symptoms & Gut-Brain Axis: Relation Explained

There is a real connection between your gut and your brain, and this is usually known as the gut-brain axis. This gut-brain axis is a major element in knowing about seasonal affective disorder. Your gut or digestive system is not only accountable for the digestion of food; it also has a major role in your mood regulation.

A large amount of feel-good neurotransmitter, serotonin, is formed in your gut, and because of that, if your gut is not healthy, then it can directly make an impact on your mental health.

In winter season, many people usually eat more and more processed food items, sweets and desserts, and foods that are rich in carbohydrates. So, these types of dietary alterations can badly affect the equilibrium of your healthy gut microbiome, and this will result in increased inflammation and intensified mood symptoms.

So that enhancing your gut health can really help you in managing your seasonal affective disorder in a much more effective way. You can add foods like fermented food items, curd, garlic, bananas, onions, and whole grains into your diet to regulate very healthy gut bacteria.

There is a concept called psychobiotics. Psychobiotics are a type of good bacteria that helps to improve mental well-being. Even though the study and investigation are still in progress, maintaining a very healthy internal gut ecosystem is seen as a major step in boosting your overall mood and decreasing the signs and symptoms of seasonal depression.

📱Exposure to Screen Light and Natural Sunlight: How Is It Related to SAD?

As we all know, in this modern lifestyle, a large number of individuals spend most of their time in front of screens of various digital devices like mobile phones, computers, and televisions. These mentioned devices can emit light, but this light is actually different from sunlight, and the light emitted by these devices will not give you the same benefits as sunlight.

The sunlight will help you to maintain the production of serotonin and also help to maintain a very good circadian rhythm. But at the same time, the artificial light, mainly the blue light that emits from the screens, can disrupt your body's healthy hormone balance.

Too much exposure to the screens of various devices, mainly at nighttime, can reduce or inhibit the production of the melatonin hormone, which is responsible for your sleep. This can result in reduced sleep quality, tiredness, and exacerbation of your seasonal affective disorder symptoms.

📌 One important point to understand is the light from the device screens cannot help you to replace the sunlight in boosting your mood. And I can tell you, even if you are subjected to bright screens of your devices, it cannot give you the same beneficial effect as natural daylight or sunlight.

📍 What can you do to reduce these bad effects?

You have to follow excellent light hygiene to reduce these bad effects. It includes:

• Get exposed to sunlight in the morning time.
• Reduce the screen time before your sleep time.
• While using devices, always use blue light filters in the evening time.

These types of small alterations in your lifestyle can help to enhance the sleep quality, normalise the mood, and thereby reduce the effect of seasonal affective disorder.

When Should You Consult With a Doctor?

In case you are not getting enough relief through natural remedies or if your symptoms are getting worse day by day, then it's time to get professional help. These mental health professionals will offer a talk therapy like cognitive behavioral therapy and give you medicines if required or make a personalized treatment plan based on your particular requirements that may include therapy, alterations in lifestyle and medicines.

Frequently Asked Questions

Query: Can seasonal affective disorder go away naturally without treatment?

Solution: Yes, if you are suffering from mild Seasonal Affective Disorder, then it can get better on its own when that particular season ends. But anyway, it is always better to begin the early management with the help of natural remedies to prevent the worsening of symptoms.

Query: Is light therapy safe for all the individuals?

Solution: In most of the cases, light therapy is generally safe. But if you are a person who is suffering from eye conditions or bipolar disorder, then you should speak with your physician before starting light therapy.

Query: What type of foods should I eat to naturally reduce the SAD symptoms?

Solution: The foods which are loaded with omega-3s, B vitamins, complex carbs, and vitamin D can elevate your mood and energy and thereby help to reduce the SAD symptoms.

Query: Is it possible to have seasonal affective disorder in the summer?

Solution: Yes, but it is uncommon. Some individuals get seasonal affective disorder in summer season with symptoms like trouble sleeping, restlessness, anxiety, and weight loss.

CONCLUSION

Seasonal Affective Disorder (SAD) is an issue which can be treated successfully. If you are ready to get more sunlight through better exposure, eat better foods, and practice mindfulness, you can properly manage and improve your mental health. These minor lifestyle alterations can really help you to attain a better emotional balance and mental balance without depending completely on medications.