I Have Seasonal Affective Disorder: Here Are My Tips to Beat the Winter Blahs

I live in the Pacific Northwest, the land of drizzly grey winter skies and super short hours of daylight. For years, starting in early November, I'd lose my will to do much of anything, and I'd begin to self-isolate. As someone with an incredibly busy life, an active social life, and a thriving career, this was not ideal. 

Still, come November, I'd start turning down invitations, canceling classes and speaking engagements, ducking out of social activities, dreading emails from people who needed me to do stuff, and more. It was all I could do to work, make meals, keep the house clean, and get groceries. And lo and behold, right around mid-March, I'd return to my usually chipper, active, enthusiastic, and busy self. 

Fortunately, a few years ago, it occurred to me that this was a pattern. While I hadn't considered before that it was a mental health issue, somehow I got some clarity that it was, and I talked to my healthcare provider. I was diagnosed with seasonal affective disorder (SAD).

Once I understood what was happening, we came up with a plan to manage it. Last year was the first year I put the plan into action, and it made a huge difference. This year, I've added to my plan, and I already feel far better than I have in the past.

So whether you have an official diagnosis or not, if you struggle with the winter blues (or just the winter blahs), some of these strategies can help you have a sunnier disposition.

You've probably heard of SAD before, or at least the winter blues. SAD is a type of depression driven by changes in light exposure. Less sunlight and shorter days can cause brain chemistry changes that bring on depression.

According to Johns Hopkins, SAD may not show up until adulthood, and the older you get (mine started in my mid-40s), the higher the chances are that you'll be affected. 

Common symptoms include:

• Starts in the fall or winter and resolves in the spring or summer 
• Sleeping more or feeling tired during the day
• Withdrawal from social obligations
• Social anxiety (or worsening of social anxiety)
• Decreased libido
• Difficulty with clear thinking
• Listlessness
• Loss of interest in activities that typically bring you joy 

For a full list of symptoms of SAD, check out the NIH's page on seasonal affective disorder. 

The first step in dealing with SAD is recognizing how it affects you and noticing your own patterns. A few years ago, I started a daily journal where every morning, I noted the date and how I felt emotionally and physically and then wrote down anything I was doing that was out of the ordinary for summertime me (canceling appointments, avoiding my friends, etc.)

This helped me to see a pattern fairly quickly and gave me something concrete that I could refer to. Otherwise, I'd have talked myself out of it, thinking I was blowing things out of proportion. Seeing it all in black and white was, for me, essential to finally seeking the help I needed. 

This is an essential step in helping yourself. Let your healthcare provider know what's going on. They can check you out and make sure it isn't something else that's happening, which is super important. Once you've eliminated other causes, then you can begin to take the steps you need to beat your own winter blahs.

It's important to understand that SAD is a medical issue. It's caused by changes in brain chemistry. And while those changes in brain chemistry affect your mental health, there are physical solutions that your primary care provider can help you with that may include things like light therapy and antidepressants. In many cases, talk therapy can help, too. 

Since I am almost always a minimal intervention kind of person (in other words, I'm more likely to try non-invasive and non-medication solutions first for any physical issue before I resort to taking meds or having procedures), I tried a whole host of lifestyle changes that have made a huge difference, and those are what I'm sharing with you. Your primary healthcare provider can help you with medication and talk therapy solutions.

For me, a happy light is life-changing. Using one of these light therapy lamps (you can get them on Amazon) for 30 to 60 minutes every day gives you exposure to light that you get from the sun in the spring and summer, which triggers the same brain chemistry that you would have during those summer months. In fact, I'm sitting in front of my happy light as I write this article. 

I start using the happy light in late October, a few weeks before daylight savings time ends, and I stop using it in mid-March after daylight savings time begins.

When you're already feeling depressed in the drizzly, grey weather, going outside may be the last thing you want to do. But it's the best thing for you, even if it's super cloudy or rainy. Because when you're outside, you're soaking in natural light — even if it isn't the bright summer sun.

My husband and I get out and walk almost every day during daylight hours, rain or shine (unless it's icy out because I'm a klutz and will absolutely slip on the ice). I just pop on my Merino wool base layers, add a warm middle layer, and then top it off with Gore-TEX when it's raining, and I spend at least 45 minutes a day outside in natural light getting a little exercise. 

Speaking of getting exercise, physical activity has a mood-lifting effect all year round, and it's super helpful for SAD, too, according to NIH. I have started making exercise a priority, especially in the winter, and it makes me feel so much better. It also keeps me in shape for when hiking season rolls around in the spring. 

It doesn't have to be anything over-the-top. Even 30 minutes 3-4 times a week can make a huge difference. It can be anything from the aforementioned daily walks to playing a sport you like to pedaling an exercise bike while you catch up on your favorite guilty pleasure TV shows. 

I know this one is hard, especially if you're feeling blue. But getting out and doing things can help lift your mood. My ultimate get out of the house and do stuff is a mid-winter trip to a sunny location like Arizona or Mexico, but I know that isn't always feasible. But even little fun things like taking a drive or going somewhere to do something you enjoy, like axe-throwing or ice skating, can be a serious mood lifter.

I completely understand the urge to cancel social plans — as my friends can attest, it's something I've done a lot over the years in the winter. I tend to be a self-isolator when I'm feeling depressed, but in the past few years, I've made a point to be more social. In fact, I'm just back from a fun weekend with friends, and it was such a mood-lifter. Just spending time with people you care about, laughing, and having fun can help lift you out of the blues. 

So make plans and then keep them. Social support is huge when you're dealing with SAD. It's okay to let your friends and family know that you're struggling so they can support and encourage you through the winter season.

Whether it's mindfulness, listing things you're grateful for every day, playing music, journaling, yoga, meditation, prayer, or something else, having a practice can be a huge help when you're dealing with seasonal depression. 

I tend to do a little of all of the above, although, during the winter, my primary practice is 20-60 minutes of daily meditation. For me, it just works. Find a practice that works for you and make time for it in your life. 

Related: 4 Ways to Relieve Anxiety With Mindfulness

I spend a significant portion of my day with one of four kitties snuggled up to me. It is an instant mood lifter. It turns out that cuddling pets can help relieve anxiety and depression.

Developing healthy self-care habits is a process. And sometimes, they fall by the wayside for a day or two. For instance, while I typically get up and work out every morning, this morning I didn't for... reasons. 

And when I'm feeling depressed, it's super easy to get down on myself for that. But the truth is that as long as you're trying and doing your best most days, letting something slip from time to time isn't the end of the world.

So, give yourself grace and recognize that you're doing the best you can. Don't let skipping one day of a self-care habit cause you to stop taking care of yourself altogether. 

One of the things I've come to realize is that what works for me isn't necessarily what will work for you. That's why it's important to chat with your healthcare provider and find things that do work for you. There's no shame in trying things and realizing you need to try something else.

Here are some more things that can help with seasonal depression that you can try. Some, like taking vitamins, should be discussed with your doctor before you do.

• Limit simple carbs, sugar, alcohol, and caffeine.
• Eat a healthy diet with lots of lean protein, fruits, and veggies.
• Drink plenty of water.
• Make sure you get enough sleep.
• Set aside 30 minutes a day of "me" time where you can do anything you want.
• Engage in self-care practices like massage therapy, facials, or whatever else makes you feel good.
• Try deep breathing and relaxation exercises.
• Talk to your doctor about supplements that can help with SAD, like vitamin D, melatonin, SAM-e, omega-3s, St. John's Wort, and 5-HTP. 

SAD doesn't have to derail your winter. Whether you have a mild case of the winter blahs or full-blown seasonal affective disorder, you aren't alone. I have been through it, as have millions of others (about 5% of Americans, it turns out), and many of us have found ways to manage it, so believe me when I say there's light at the end of the tunnel. With support from a healthcare team and simple lifestyle interventions, you can be on your way to sunnier days.