4 million Americans suffer from seasonal depression, also known as seasonal affective disorder (SAD), and women are 4x more likely to experience it than men (1).

Seasonal depression is more than just feeling a little down during the winters. The symptoms can often be very burdensome and disruptive to everyday life. It is a very difficult thing to experience, and should be taken seriously.

No matter the severity, there are things you can do that will likely ease the pain and bring light back into your life.

But before we get into those, it's important to understand the symptoms of seasonal depression and the underlying causes.

The What and Why of Seasonal Depression

According to the American Psychiatric Association, the following are all potential symptoms of seasonal depression (1):

• Feeling sad or having a depressed mood
• Loss of interest or pleasure in activities once enjoyed
• Changes in appetite; usually eating more, craving carbohydrates
• Change in sleep; usually sleeping too much
• Loss of energy or increased fatigue despite increased sleep hours
• Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable to others)
• Feeling worthless or guilty
• Difficulty thinking, concentrating, or making decisions
• Thoughts of death or suicide (please call 911 if you are thinking of hurting or killing yourself/others)

Chemical imbalances brought on by less daylight are the primary cause of seasonal depression. Thus, regions further from the equator tend to have higher rates of seasonal depression.

Specifically, less daylight causes a reduction in serotonin in the brain (2). Serotonin is crucial for mood balancing, sleeping, and healing. A drop in serotonin can trigger depression (3). Vitamin D is an important factor here as well as Vitamin D levels tend to drop with less sunlight and it is believed to be an important part of the production of serotonin (2).

Additionally, melatonin may play a role as well. With less sunlight the body naturally produces more melatonin, making you feel tiered, less motivated, and depressed (3).

5 Tips to Ease Seasonal Depression

Of course, there is no magic wand that can make seasonal depression go away (it sucks, I know), but there are certain things you can do that will likely ease the symptoms.

Five ways you can ease seasonal depression include:

1. Light therapy

2. Implement the Denmark concept of 'hygge'

3. Exercise regularly

4. Vitamin D and other supplements

5. Go to therapy and consider anti-depressants

Let's go into more detail.

1. Light therapy

Getting as much exposure to light (especially natural light) can help combat seasonal depression by aligning your circadian rhythm and helping produce more Vitamin D and serotonin  (4).

A few ways you can increase your light exposure in the winter include:

• Take more regular walks outside, especially earlier in the day, to increase sun exposure.
• When working, studying, or eating, try to sit closer to a window facing the direction of the sun.
• Have the lights on throughout your house.
• Buy a light therapy devise and use it first thing when you get up in the morning, especially if you get up before the sun rises (Mayo Clinic guidance on light therapy devises).
• Consider a red light therapy devise especially towards the evenings. This can help get a broader range of the light spectrum and prepare you for sleep. (Use this link for 5% off the red light brand I use)

Here is a video of Bryan Johnson using his light therapy devise in the morning:

 

 

2. Implement the Denmark concept of "hygge"

Denmark is further north than most countries and the people there have had to adapt to the low light they receive in the winter.

One thing that Denmark has become known for is the concept of "hygge". Though there is not a direct translation to English, you can think of it as the feeling of homeliness.

Here are a few ways you can implement hygge in your home:

• Candles and warm lights in the evenings can invoke a feeling of comfort.
• Make comfy nooks in your home where you can read and take a break from technology.
• Bring the outdoors inside with plants and other organic shapes.
• Enjoy comfort foods and bake more often.
• Take up a hobby and engage your mind in new tasks.
• Potentially the most important thing of all is to socialize with those you love and make new friends.

All of these have the potential to help ease seasonal depression.

3. Exercise regularly

You hear it time and time again, but regular exercise helps with just about everything in life, including seasonal depression (5).

Exercise boosts serotonin and dopamine levels, both of which are critical for mood balancing and motivation. It is recommended that you not only continue to exercise through the winter, but even increase activity levels to help compensate.

Though the types of activities you can do are slightly limited during the winter, there are still plenty of indoor exercises (check out this list).

But look, I get it. When you're depressed, going to exercise is THE LAST thing you want to do. My best piece of advise is to have an accountability partner and/or someone to go workout with you. Whether a spouse, friend, or parent, they can help provide you with the motivation to get going, and in the process you will be helping them as well.

4. Vitamin D and other supplements

Vitamin D is crucial for bone health, immune function, and serotonin production as we discussed earlier. Though the exact pathways are not fully understood, people with low levels of Vitamin D are more likely to experience depression (6).

One of the primary ways humans produce Vitamin D is through sunlight. With naturally less sun available during the winter months, Vitamin D levels tend to drop and can trigger depression.

About two winters ago, I was having a difficult time feeling motivated and getting out of bed. My energy levels were depressed and I was depressed.

I went for a regular checkup with my doctor and found that my Vitamin D levels were below the healthy range. I started taking Vitamin D supplements the next day and quickly started to regain energy and motivation. Though my results are purely anecdotal, there is plenty of evidence to support this (7).

My recommendation to you would be to get your Vitamin D levels checked by your doctor during the winter months. Even if you're still technically within the "normal range", what is optimal for you is different than for other people.

Talk with your doctor to see if Vitamin D is right for you given your current levels and other medications you might be taking. If you do decide to take Vitamin D, here is my favorite brand of Vitamin D (I only take one pill once a week).

(Pro tip: Take Vitamin D with something a little fatty. It is fat soluble and it will increase the absorption.)

For those of you more inclined towards natural or herbal medicine, one other supplement you might consider is a natural serotonin boosting supplement. Though I do not have scientific data to support the claims that these supplements make, it might be effective in helping you boost serotonin levels.

5. Go to therapy and consider anti-depressants

Though this is the last on our list, it could very well be the most effective for your situation.

You're not alone in your depression, though it can certainly feel like that at times. There are many therapists out there that specialize in depression and even seasonal depression specifically. Use Psychology Today to find a therapist that accepts your insurance.

Undergoing cognitive behavioral therapy (CBT) and talking with a professional can help ease the pain of depression and get you on a healthy path.

A therapist can also refer you to a psychiatrist who is a medical doctor who can prescribe anti-depressants if needed.

Lose all of your pre-conceived notions about taking medications and really consider it for your needs. Your happiness is more important.

Conclusion

Seasonal depression affects millions of people, and you're not alone. The lack of sunlight has a noticeable effect on serotonin and melatonin, both of which can leave you feeling depressed and out of balance.

Luckily, there are steps you can take to ease the pain of depression.

Share this article with a friend and work together to get through it. You've got this!