Seasonal Affective Disorder
& Movement
The Empowered Health Team
If you are one of the 5% of adults who finds themselves feeling an increased sense of fatigue and depression during the winter months, you may be affected by Seasonal Affective Disorder (SAD).
This form of depression occurs during the fall and winter months with a decrease in symptoms in the spring and summer.
Symptoms can vary in intensity, but generally include:
- Increased fatigue, often despite hours slept
- Feelings of hopelessness, worthlessness, or guilt
- Difficulty concentrating, thinking, or making decisions
- Loss off interest or pleasure in activities previously enjoyed
- Change in sleep patterns, typically too much sleep
- Change in appetite, usually craving carbs or eating too much
- Thoughts of death or suicide
If you experience any of these symptoms, especially if they interfere with your personal relationships or you have suicidal thoughts, talk to your doctor or a mental health professional immediately about which treatments will work best for you.
What treatments are available for SAD?
Since the primary cause for SAD is a reduction in overall daylight, the main way to improve your symptoms is to get as much sunlight as possible (2). This can be challenging if you work or live in a building that does not have a lot of natural light. In these cases, methods to increase your daylight exposure can include:
- Taking walks. Try short walks throughout the day or a longer walk in the morning or early afternoon.
- Sitting by a window. Get as much natural light into your workspace as you can or try working in a common area with windows for part of the day.
- Eating lunch in the sunshine. It may be too cold to eat outside most days, so try finding a sunny spot inside for your lunch break to ensure you soak up some rays.
- Getting a light therapy box. If you are unable to do any of the above on a regular basis, you might talk to your doctor to see if a light therapy box could work for you (3).
Is there anything else you can do?
One of the more commonly recommended treatments for reducing the symptoms for depression is exercise, and this includes treating SAD. The physiological effects of exercise result in chemical changes within your body that are effective in boosting your mood. As little as 10 minutes at a time can have an impact.
Finding time for exercise in the winter months can be a challenge, especially right now with fitness centers closed or at reduced capacity. Getting outside and taking a walk around the block or in the park with a friend or coworker is a great way to ensure you are not only getting some movement during daylight hours, but also staying connected to your community--three great ways to reduce the symptoms of SAD. Other fun ways to get exercise during the winter months could include hiking, snowshoeing, ice skating, skiing, or snowboarding.