Seasonal Affective Disorder (SAD): Symptoms + Treatment

Are you tired of feeling sad and sluggish during the winter months? Does the lack of sunlight drain your energy and put a damper on your mood? If so, you may be experiencing Seasonal Affective Disorder (SAD), a type of depression that occurs when daylight hours are shortened during the fall and winter.

While SAD can be challenging, many natural remedies can help manage symptoms and regain vitality. Read on to learn natural approaches to combat SAD, including lifestyle changes, dietary adjustments, and the use of supplements.

What Is Seasonal Affective Disorder (SAD)?

This seasonal depression is believed to be influenced by changes in daylight hours, which can disrupt the body's internal clock and hormone production. 

Specifically, SAD is thought to be associated with reduced serotonin production, a neurotransmitter that regulates mood. When there is less sunlight exposure, the body may produce less serotonin, leading to feelings of sadness, fatigue, and decreased interest in activities. In addition, the hormone melatonin, which regulates the sleep-wake cycle, may be affected by changes in daylight. In people with SAD, melatonin levels may be elevated, leading to excessive sleepiness and difficulty waking up.

Symptoms of Seasonal Affective Disorder (SAD)

• Feelings of sadness or hopelessness
• Loss of interest in activities
• Fatigue or low-energy
• Difficulty concentrating
• Changes in appetite or weight
• Overeating or craving carbohydrates
• Increased sleepiness or difficulty waking up

Natural Treatment for Seasonal Affective Disorder (SAD)

1. Increase Sunlight Exposure for SAD

Sunlight regulates our circadian rhythm, which is the internal clock that controls the sleep-wake cycle and other bodily processes. Increased exposure to sunshine can help reset your circadian cycle, enhance your mood, and alleviate SAD symptoms.

Here's how to increase your sun exposure:

• Light Therapy: This involves using a specially designed light therapy box to simulate sunlight. Regular exposure to bright light can help regulate your circadian rhythm and increase serotonin levels, which can improve mood and lower symptoms of depression. Consider daily 20–30-minute sessions, ideally in the morning.
• Outdoor Activity: Spending time outdoors, even on cloudy days, can help you absorb natural light. Take part in activities such as walking, gardening, or simply sitting outside to enjoy the sunshine. Even short periods of being outdoors can have a positive effect on your mood.
• Sun Lamps: If you can only spend a little bit of time outdoors, consider using a sun lamp. These lamps emit a bright light that can mimic the effects of sunlight. However, it is important to consult a healthcare professional before using a sun lamp, as it may not be suitable for everyone.

2. Regular Exercise to Combat SAD

Regular exercise is an efficient approach to manage Seasonal Affective Disorder (SAD). It produces endorphins, which can enhance your mood, energy levels, and sleep quality.

Here are some suggestions for adding physical activity to your everyday routine:

• Indoor Exercise: If outdoor exercise is difficult due to weather or other factors, try indoor activities such as yoga, dance, or home exercises. If you're new to exercising, start cautiously and gradually increase the intensity and duration of your sessions.
• Group Fitness: Joining a fitness class can provide social interaction and motivation. Group workouts can also help you stay consistent with your exercise routine.
• Intensity Matters: Aim for at least 30 minutes of moderate-intensity exercise most days of the week to elevate your heart rate. It can enhance your overall fitness and mood. You can also combine high-intensity interval training (HIIT) for a more challenging workout.

3. Dietary Adjustments for SAD

Your diet has a significant impact on your overall health and well-being, including your mood. Making certain dietary adjustments can help manage the symptoms of Seasonal Affective Disorder (SAD).

• Complex Carbohydrates: Unlike simple carbohydrates, which can cause quick blood sugar spikes and crashes, complex carbohydrates digest more slowly, providing a more consistent source of energy and aiding in mood regulation. Foods rich in complex carbohydrates include:
• Whole Grains: brown rice, quinoa, whole-wheat bread, and pasta.
• Legumes: lentils, peas and beans.
• Fruits And Vegetables: apples, bananas, sweet potatoes, and spinach.
• Omega-3 Fatty Acids: These essential nutrients are recognized for their anti-inflammatory properties and can enhance mood. Incorporate omega-3-rich foods in your diet, such as salmon, mackerel, flaxseeds, walnuts, and chia seeds.
• Vitamins and Minerals: Vitamin D deficiency is common in the winter months and can contribute to SAD symptoms. Make sure you get enough vitamin D through your diet (foods like fatty fish, fortified milk, and eggs) or supplements. Vitamin B12 is another essential vitamin for mood modulation. If you are not getting enough through food, consider taking a supplement.
• Magnesium is also essential for controlling mood and stress. You can find magnesium in nuts, seeds, whole grains, and green leafy vegetables.
• Cut Back on Excessive Sugar and Processed Foods: These foods often contain refined carbohydrates, which can lead to blood sugar spikes and crashes. Reduce your intake of sugary drinks, candy, sweets, and processed snacks. Instead, select complete, unprocessed foods that are high in nutrients and fiber.
• Mindful Eating: Practice mindful eating to improve your relationship with food and reduce emotional eating. Pay attention to your hunger and fullness signs and avoid eating due to stress or boredom. Conscious eating can help you make healthier food choices and support your overall health.

4. Stress Management Techniques for SAD

Stress can exacerbate the symptoms of Seasonal Affective Disorder (SAD). Incorporating appropriate stress management practices into your daily routine will help you enhance your overall health and lessen the effects of stress on your mood.

• Mindfulness Meditation: It's the practice of focusing on the present moment without judgment. This activity can help you decrease stress, boost your mood, and become more self-aware.
• Deep Breathing Exercises: Deep breathing is a potent practice for relaxing the mind and body. Take calm, deep breaths to trigger the body's relaxation response and lessen stress. You can try various breathing techniques, including diaphragmatic (belly breathing) and box breathing (deep breathing).
• Yoga and Tai Chi: These ancient practices combine physical movement with mindfulness and relaxation. Yoga and tai chi can lower stress, improve flexibility, and increase strength. There are many different styles of yoga and tai chi available, so you can find a practice that suits your preferences and fitness level.

5. Supplements for Seasonal Affective Disorder

While managing SAD with natural products and lifestyle changes can be effective, supplements may also support overall health. However, it's important to consult a healthcare professional before starting any new supplements, as they can interact with certain medications.

• Vitamin D: Vitamin D deficiency is common during the winter months and can contribute to SAD symptoms. If you don't get enough vitamin D from your diet, a supplement may be helpful. However, it is important to check your vitamin D levels to determine the appropriate dosage.
• Melatonin: It's a hormone that governs our sleep-wake cycles. Some people with SAD may have sleep difficulties, and melatonin can assist in normalizing their sleep patterns.
• SAMe: S-adenosylmethionine (SAMe) is an amino acid derivative that has been studied for its potential benefits in the treatment of depression. Some research suggests that SAMe may improve mood and reduce SAD symptoms.

6. Social Connection to Combat SAD

Social connection is essential to our mental and emotional well-being, especially during challenging times like SAD. Building and sustaining strong social connections may help you feel less alone and enhance your mood.

• Spend Time with Loved Ones: Surround yourself with people who care about you and support your well-being. Spending time with loved ones may provide you with comfort, companionship, and a sense of belonging.
• Join Social Groups: Participate in activities that allow you to meet new people and make friends. Joining social groups can provide opportunities for social interaction, sharing experiences, and feeling like you are part of a community.
• Online Communities: Connect with others who understand SAD through online forums and support groups. Talking about your problems with people who are going through the same thing can help you feel better, give you support, and provide useful tips.

7. Herbal Remedies for SAD

Herbal remedies have been used for hundreds of years to help a wide range of health problems, including mood issues. While more research is needed to fully understand their effectiveness for SAD, some studies suggest that certain herbs may offer benefits.

• St. John's Wort: It has long been used to alleviate mild to moderate depression. Some studies suggest that St. John's Wort may be as beneficial as some antidepressants.
• Ginkgo Biloba: Ginkgo biloba is a well-known herbal supplement that has been studied for its potential benefits for brain health. Research suggests that it may improve mood and cognitive function.
• Valerian Root: It is often used to improve sleep and reduce anxiety. If you struggle with sleep disturbances or anxiety related to SAD, valerian root may be a potential option.

Combining Natural Remedies for Optimal Results

While individual responses to SAD may vary, a combination of natural remedies can often provide the most comprehensive and effective approach to managing symptoms. By combining multiple strategies, you can combat SAD naturally, address different aspects of SAD, and increase your overall well-being.

For example, increased exposure to sunlight through light therapy or outdoor activities can help regulate your circadian rhythm and increase serotonin levels. Regular exercise can improve mood, lower stress, and increase energy levels. A healthy, nutrient-dense diet can support your overall health and fuel your body and mind.

The Bottom Line

Seasonal Affective Disorder (SAD) can significantly affect your quality of life during those shorter days, but there are many SAD natural treatments to help manage symptoms. By combining strategies such as increased sun exposure, regular exercise, dietary adjustments, stress management, and social connection, you can effectively combat SAD and improve your overall well-being.

Remember to consult a healthcare professional before starting any new treatment, especially if you have any underlying medical conditions or are taking medication.

References:

1. Ferguson, Sian. "What Vitamins Should You Take for Seasonal Depression?" Healthline, Healthline Media, 12 July 2023. Accessed 28 Aug. 2024.
2. Flanigan, Cassidy M. "Is S-Adenosylmethionine (SAMe) an Effective Drug to Help Treat Patients with Depression?" DigitalCommons@PCOM, 2022. Accessed 28 Aug. 2024.
3. Frandsen, Tenna Bloch, et al. "Vitamin D Supplementation for Treatment of Seasonal Affective Symptoms in Healthcare Professionals: A Double-Blind Randomised Placebo-Controlled Trial." BMC Research Notes, vol. 7, no. 1, 14 Aug. 2014, https://doi.org/10.1186/1756-0500-7-528.
4. Hayatipoor, Samaneh, et al. "Effects of Stress Management Training on Cognitive Avoidance and Emotion Regulation Strategies in Female Students with Social Anxiety Disorder: A Mindfulness and Emotional Schema Therapy Approach." International Journal of School Health, vol. 11, no. 1, 1 Jan. 2024, pp. 40–49, intjsh.sums.ac.ir/article_49774.html, https://doi.org/10.30476/intjsh.2023.100698.1357.
5. Jahan-Mihan, Alireza, et al. "The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults." Nutrients, vol. 16, no. 12, 17 June 2024, p. 1902, https://doi.org/10.3390/nu16121902. Accessed 21 July 2024.
6. Kenda, Maša, et al. "Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update." Molecules, vol. 27, no. 18, 1 Jan. 2022, p. 6021, www.mdpi.com/1420-3049/27/18/6021/htm, https://doi.org/10.3390/molecules27186021.
7. National Institute of Mental Health. "Seasonal Affective Disorder." National Institute of Mental Health, 2020.
8. NHS. "Treatment - Seasonal Affective Disorder (SAD)." Nhs.uk, 12 Feb. 2021.
9. NHS. "Exercise for Depression." Nhs.uk, NHS, 2 Feb. 2021.
10. NHS. "Eating a Balanced Diet." Nhs.uk, 29 July 2022.
11. Polokowski, Ashley R., et al. "Omega-3 Fatty Acids and Anxiety: A Systematic Review of the Possible Mechanisms at Play." Nutritional Neuroscience, vol. 23, no. 7, 1 July 2020, pp. 494–504, https://doi.org/10.1080/1028415X.2018.1525092.
12. Shu, Jocelyn, et al. "Social Emotion Regulation Strategies Are Differentially Helpful for Anxiety and Sadness." Emotion, 30 Nov. 2020, https://doi.org/10.1037/emo0000921. Accessed 9 Dec. 2020.
13. Srinivasan, Venkataramanujan, et al. "Melatonin in Mood Disorders." The World Journal of Biological Psychiatry: The Official Journal of the World Federation of Societies of Biological Psychiatry, vol. 7, no. 3, 2006, pp. 138–151, https://doi.org/10.1080/15622970600571822. Accessed 22 July 2021.