Top Tips for Seasonal Affective Disorder (SAD) 

Roughly 10 million Americans struggle with Seasonal Affective Disorder (SAD) every year. Unlike chronic depression, SAD is a type of depression that comes and goes with seasonal shifts, often showing up when we lose an hour of daylight in the fall and disappearing when we gain it back again in the spring. Still, for most people with SAD, symptoms are present for about 40% of the year, which is a long time to be feeling lousy and unlike yourself. Fortunately, there are lifestyle changes, herbs and supplements (like Mood Juice!) that can help get you through. So let’s get into it!

Do you have SAD?

Unsurprisingly, the symptoms of SAD are almost the same as other forms of depression. Some of the main ones are:

• Loss of interest in activities you usually love
• Changes in appetite (like craving more carbs or eating more in general)
• Decreased energy levels 
• Sleeping way more than normal 
• Low self esteem
• Difficulty focusing or making decisions
• Feelings of despair, hopelessness or emptiness
• Social withdrawal

It’s important to note that SAD is NOT the same as the winter blues. Many of us feel low at one point or another during the darker months – it’s totally natural. Yet these are fleeting feelings that tend to resolve themselves quite quickly. With SAD, the depressed mood lingers all winter long, only to begin fading in the springtime when the sun returns. 

Ways to Cope 

Move your body

Physical exercise is typically recommended as a treatment for depression, and SAD is no different. A huge amount of clinical evidence supports the idea that exercise improves mood, as it releases your body’s “feel good hormones” (like endorphins), triggers the release of neurotrophic growth factors (which improve brain function), and encourages nerve cell growth in the hippocampus (1, 2, 3). Better yet, if you can get outside for your workout or make it a social activity, you’ll see even more impressive results in your mental state and outlook. 

Get a SAD lamp

While this one is a surprise to absolutely no one, we’d be remiss if we didn’t mention it. The idea here is simple: a light therapy box mimics the bright white light that the sun emits, helping your body adjust to days without much sunlight. By exposing your eyes and body to 10,000 lux of light for 20 minutes, you’re encouraging your brain to turn down its production of melatonin and turn up its production of serotonin (4). This tip is probably the lowest lift on the list, since once you’ve purchased the lamp, all you need to do is turn it on while you’re doing your normal morning routine!

Take vitamin D

Research suggests that vitamin D deficiency is associated with depression, as low vitamin D status is consistently seen in people diagnosed with depressive disorders (5). Thus, taking a daily vitamin D supplement may help to relieve SAD symptoms but the exact dosage should be determined with your primary care provider, since every body is different. This tip is particularly critical for people who are living at high latitudes, where sunlight is more scarce and vitamin D levels tend to be lower. 

Lean on uplifting herbs

St. John’s Wort is a widely used and well studied herb in the treatment of depression. In fact, when compared to SSRIs, St. John’s Wort showed a comparable efficacy in patients with mild to moderate depression (6). For SAD, St. John’s Wort can be used from fall through the spring (or while symptoms last), rather than the entire year. Our most popular mood-supporting formula, Mood Juice, contains a hefty dose of St. John’s Wort as well as other nervines, adaptogens and trophorestoratives. It’s a favorite year after year for those with SAD. 

Go outside in the daylight

It’s not always easy for those of us who work indoor 9-5 jobs, but getting as much natural light as possible makes a huge difference when it comes to SAD. Exposing yourself to sunlight has the same effect on your body as the light therapy box, helping to increase serotonin levels. At the very least, try to walk (or even stand!) outside during your lunch break for as long as you can.

Eat mood-boosting foods

Put simply, aim to follow a Mediterranean diet. Fatty fish like salmon and sardines are rich in omega-3 fatty acids which support brain health, while fruits, vegetables, nuts, and olive oil are high in antioxidants that combat oxidative stress and reduce inflammation. Plenty of whole food carbs (like beans) that have a low glycemic index help keep your blood sugar levels (and, therefore, moods) stable.