3 Ways to Cope with Seasonal Affective Disorder

Practicing Self-Care With Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a type of depression that typically arises during the colder, darker months of fall and winter when sunlight exposure is limited. Those affected by SAD often experience low energy, sadness, sleep disturbances, and difficulty concentrating. These symptoms can disrupt daily life and significantly impact mental and emotional well-being. 

Below, we will explore three methods for coping with SAD: Vitamin D, light therapy, and regular exercise.

 

What is Seasonal Affective Disorder (SAD)?

SAD is often linked to reduced sunlight exposure, which can disrupt the body’s internal clock, impact hormone levels, and lead to depressive symptoms. Though many experience a mild “winter blues,” SAD is more intense and persistent, potentially affecting work, relationships, and daily functioning.

Recognizing the signs of SAD and acknowledging its presence can be the first steps to seeking support and implementing coping strategies. Effectively managing these symptoms can improve mood, energy, and overall quality of life, allowing you to regain balance and resilience during the darker months.

Signs and Symptoms of Seasonal Affective Disorder 

Symptoms typically start in late fall or early winter and may persist until spring, when the sun rises earlier and sets later. Common signs and symptoms of seasonal affective disorder include:

  • fatigue
  • low mood 
  • sleep disturbances
  • lack of motivation and interest
  • changes in appetite

Why Does SAD Affect More Women Than Men?

Statistics indicate that women are four times more likely than men to experience SAD. Some research links this higher prevalence with hormonal influences and women’s susceptibility to other mood-related conditions.

Some research shows a link between SAD and hormonal disorders such as Polycystic Ovary Syndrome (PCOS), Premenstrual Syndrome (PMS), and Premenstrual Dysphoric Disorder (PMDD). For women with these conditions, hormonal fluctuations can intensify mood swings, fatigue, and irritability. Though we still need more research, the theory is that these conditions can contribute to the symptoms of SAD.

How to Deal with SAD

Simple, consistent practices are essential, and managing SAD with intention can help women feel better supported and empowered. Three effective ways to cope with SAD are:

  • Vitamin D: Supports overall wellness and alleviates some symptoms of low sunlight exposure.
  • Light Therapy: Helps regulate sleep and boosts mood by mimicking natural sunlight.
  • Exercise: Regular movement can increase serotonin, improving mood and energy.

Practicing these tips can be instrumental in helping women with SAD feel stronger, healthier, and more resilient through the darker seasons.

Tip #1: Boosting Vitamin D Levels

Vitamin D plays a crucial role in regulating mood, energy, and overall mental health, and research suggests a strong link between SAD and low vitamin D levels. Vitamin D deficiency can contribute to depressive symptoms, fatigue, and overall low energy, all of which are commonly seen in SAD.

Limited sun exposure during the winter months can lead to a drop in vitamin D production, as sunlight is our primary source of vitamin D.  

  • Safe Sun Exposure: Aim for brief, regular sun exposure during daylight hours. Even 10-30 minutes outside on a sunny day can help the body produce vitamin D.
  • Dietary Changes: Incorporating vitamin D-rich foods into your diet can naturally support levels. Look for fatty fish (salmon, mackerel, and tuna), egg yolks, and fortified foods (milk, orange juice, and cereals).

Vitamin D supplements can help maintain mood stability and energy by compensating for the reduced natural production during winter. Typical guidelines suggest 600–800 IU daily for adults, though deficient people may require higher doses.

Before starting a vitamin D supplement, it’s essential to consult with a doctor. They can check your vitamin D levels and recommend an appropriate dose to avoid over-supplementation, which can have adverse effects. 

Tip #2: Red Light Therapy

Red light therapy is a non-invasive treatment that uses low-level red light wavelengths to boost energy and improve mood. According to research, it works by penetrating the skin and stimulating mitochondria—the cell’s "powerhouses"—to produce more ATP. Studies suggest that red light therapy enhances circulation, reduces fatigue, and may relieve some SAD symptoms, offering a natural energy and mood boost.

Consider investing in a lightbox. Studies suggest that a daily light therapy regimen can significantly improve your mood. Light therapy can also treat other forms of depression and sleep disorders. (Always speak with your healthcare provider first to ensure this is suitable for you.).

How to use Red Light Therapy for SAD

To safely and effectively integrate red light therapy into a routine, consider the following tips:

  • Use in the Morning or Midday: Sessions in the morning or early afternoon are ideal, as this timing can help support energy levels for the day without disrupting sleep.
  • Follow Recommended Exposure Times: Most devices recommend sessions of 10–20 minutes. Overexposure isn’t more effective and may lead to skin irritation.
  • Place Device at a Safe Distance: Stand or sit at the manufacturer-recommended distance from the light device to ensure adequate exposure without excessive intensity.

While bright light therapy is the gold standard for SAD, combining or alternating with red light therapy might benefit those seeking a holistic approach to managing mood and energy throughout the colder months.

Tip #3:  Move Your Body

Physical exercise is a powerful way to support mental health and ease depression, including SAD. It boosts mood by releasing endorphins and increasing serotonin and dopamine, which help reduce anxiety and depression.

Though it’s tempting to hide under the covers from the weather and the news, resist the urge to hunker down! Maintaining a regular exercise routine can help support healthy brain chemistry.

  • Go for daily walks outside if it’s safe in your neighborhood.
  • Download a fitness app to track your progress. This also encourages you to stick with your new routine.
  • Find free workout videos online. Women’s Health Connecticut employees enjoy doyogawithme.com, fitnessblender.com, and Ryan Heffington’s “Sweat Fest” dance videos on Instagram.

Bonus Tip: Supplements for Seasonal Affective Disorder

Supplements can help manage SAD symptoms by boosting mood, energy, and mental clarity. While not a cure, they work well alongside light therapy, exercise, and a balanced diet. In studies, the following supplements showed a positive effect on mood, fatigue, cognition and even helped with depression and anxiety in some cases:

  • Omega-3 Fatty Acids: Studies have shown that omega-3s, particularly EPA and DHA, can help improve mood and alleviate symptoms of depression.
  • Magnesium: Known as the "calming mineral," magnesium is crucial for nervous system health and has been linked to reduced anxiety and improved sleep quality. 
  • B Vitamins (especially B6, B9, and B12): B vitamins are central to energy production and mood regulation. B6 is involved in serotonin production, B9 (folate) is linked to cognitive health, and B12 helps with energy levels and supports the nervous system.

Always consult with your healthcare provider before starting any new supplement. They can help determine your nutrient levels, recommend appropriate dosages, and ensure that supplements won’t interfere with medications or existing health conditions. 

When to See Your Doctor

If you notice signs of SAD, consult your healthcare provider. They may recommend therapies like light therapy, cognitive behavioral therapy (CBT), or antidepressants (e.g., SSRIs), along with lifestyle changes such as outdoor activities, regular exercise, or dietary adjustments to boost mood. Starting treatment early allows you to create a support plan before symptoms worsen, ensuring professional guidance and personalized strategies for managing SAD.

Reach out to your Women’s Health Connecticut provider to discuss your feelings. Our team cares about your overall well-being and can guide you in managing your mental health. We collaborate with behavioral health specialists to find the best treatment options, including therapy and medication.