Many people experience an increase in their depressive symptoms in the fall and winter and a decrease in the spring and summer months. This seasonal depression can be due to a decrease in sunlight and shorter hours of daylight during the winter months. The farther you live from the equator, or if you live in cloudy regions, the more likely you are to experience these symptoms. These areas of the United States also tend to experience colder temperatures which can cause people to burrow into their homes and isolate which, for many, can also lead to increased depressive symptoms.
Here are 5 tips for decreasing depressive symptoms during the winter months:
1. Try a light therapy lamp or a wake up alarm clock. Because depression during the winter months (previously called Seasonal Affective Disorder) is often linked to sunlight, one strategy is to focus on the how your body is affected by that loss of sunlight. Research* shows that the amount of sunlight and number of daylight hours is connected to three concepts: circadian rhythm, melatonin and serotonin. The circadian rhythms, known as our body’s internal clock, regulates when we fall asleep and when we wake up. When it gets dark, the body produces melatonin to cause drowsiness to fall asleep. Serotonin helps regulate mood.
To help regulate the body to a consistent sleep cycle that provides a more restful sleep, many people have found success with using either a light therapy lamp or a wake up light alarm clock with a sunrise/dawn simulator. Light therapy is a lamp that has bulbs with a white (or blue) hue to mimic the color of sunlight instead of yellow or fluorescent type lights that we use indoors. The recommendation is a minimum of a 10,000 lux light for 20-30 minutes. A wake up light alarm clock, has a light that gradually gets brighter and reaches full brightness at your desired wake up time. The sunrise simulator is designed to mimic the sunlight to decrease grogginess upon waking*.
2. Consult your primary care physician to rule out being low in Vitamin D. We get vitamin D from sunlight so many people find that they lack vitamin D during the winter months. If so, your doctor may advise you to take a supplement. Otherwise, you can always make sure that your diet it filled with foods rich in vitamin D like salmon, tuna, eggs and mushrooms*.
3. Create a daily schedule that includes getting up at a specific time and going to bed at a specific time. This will help your body adapt its internal clock. Your body will anticipate when to release melatonin so you can fall asleep at bedtime and wake up without the groggy feeling. Also, creating a bedtime routine where you have a pattern of activities before going to bed to help you body anticipate bedtime.
4. Increase your exercise and overall activity. Regular exercise can help regulate mood. Your best option is to exercise in the morning outside. It will help reinforce the wake cycle with your internal clock, provide fresh air and take advantage of the sunlight available. If exercising outside isn’t an option, working out at a gym or in the home will also provide the physical/mental benefits of regular exercise and avoid added weight gain that many experience during the winter months.
5. Increase socialization with friends and family. Often in the winter weather or when feeling depressed, people tend to not go out and socialize as much and spend more time alone. Unfortunately, for many, this can result in feeling isolated and more depressed. Therefore, planning activities with friends and family or going out to events with others helps you feel connected and provides a distraction from depressive emotions or negative thoughts.
Try implementing these tips during the fall and winter months if you usually get more depressed during that time of year.
When and How to Get Help
Depression can start with a sad day that comes and goes can develop into feeling depressed most days. This may be an indication that seeing an experienced therapist for depression could benefit you. Depression is treatable and you can feel happy again.
If you or a loved one is struggling with symptoms of depression or having thoughts of death or suicide:
· Call 911 or go to the closest emergency room to get in person immediate assistance.
· Text HOME to 741741. This is available in the United States 24/7 as a confidential crisis text line.
· Text or Call 988. It is available 24/7 in English and Spanish. This is the National Crisis and Suicide Lifeline.
If you feel that we might be a good fit and would like to schedule an appointment for depression therapy or would like additional information through a 15 minute consultation, call or contact me.
*Sources:
Khullar MD, A. The Role of Melatonin in the Circadian Rhythm Sleep-Wake Cycle. (2012, July). Retrieved from https://www.psychiatrictimes.com/sleep-disorders/role-melatonin-circadian-rhythm-sleep-wake-cycle
Light Therapy. (n.d.) Retrieved from https://www.mayoclinic.org/tests-procedures/light-therapy/about/pac-20384604
Jones RD, T. (2018, Sept). 9 Healthy Foods That Are High in Vitamin D. Retrieved from https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d