4 tips to combat Seasonal Affective Disorder (SAD)

Have you heard of Seasonal Affective Disorder or SAD? Let me tell you about it and ways you can combat it.

SAD occurs in climates with less sunlight at certain times of the year. When you are not getting natural sunlight, you are not getting vitamin D daily. The lack of the sun and dreary ambiance start to affect your mood. The symptoms include fatigue, depression, loss of interest, irritability, or anxiety. I live in an area where we have minimal sunlight for 6 months out of the year. With everything I had going on, I was not listening to my body and started falling down the SAD rabbit hole.

I was always tired, not sleeping well, avoiding social outings, and vegging out to real housewives. I had difficulty focusing at work and writing posts for this blog. With that lack of energy and motivation, my self-image went down. I started being hard on myself. Saying things like "what is wrong with you?", "you should be doing more," and "quit being so lazy".."

One day at work, I talked with a coworker about how I have been super tired all the time lately. She asked if I take a vitamin D supplement in the winter months. As soon as she said that, it was as if I took my own hand and smacked my forehead like, "duh girl, this is what is going on." I suffer from SAD on top of the rest of my mental disorders. Since I already have depression and anxiety, I am prone to other mental illnesses.

Create a winter routine

I had totally forgotten about my winter routine to combat the lack of sunlight. My winter routine involves taking a vitamin D supplement, light therapy, mood-enhancing adaptogens, and occasional tanning. I usually start these things as soon as fall hits to prepare for the winter months and have a build upbuild-up of all those good vitamins and adaptogens.

Vitamins

It is practically November, so I am jumping in late this year. That's ok. I will get to a good place in no time. Then when I am back in that good place, it is all maintenance. The first thing I started doing was taking my vitamin D3 supplement. Even with my healthy eating lifestyle, I still do not get enough vitamin D. When selecting vitamin D, get the D3 version. Select a high-quality brand with a potency of 50 mcg (2,000 IU). I personally use HUM nutrition, but a quick google search pops up with these brands; HUM Nutrition, Ritual, Care/of, EverlyWell, and Mary Ruth's. I have used the brand NOW in the past and had success with it. Find what is within your price range and see if it works for you.

Light Therapy

Light therapy can be a massive help with SAD. Studies have shown that if you are on SSRI's using light therapy can significantly reduce symptoms. If you are on SSRIs and feeling fantastic when adding in light therapy, consult with your healthcare professional before stopping your SSRIs. I try to do light therapy at least once weekly to keep my mood in the perfect spot.

Adaptogens

The mood-enhancing adaptogens I take are ashwagandha and Rhodiola. The ashwagandha helps to support healthy stress responses, get better sleep, and aids in digestion, so super bonus for me! The Rhodiola promotes endurance, longevity, and a positive mood. These adaptogens can be taken all year long for these benefits, but adding them during the winter months is extra beneficial.

UVA/UVB

The last thing I do is occasional tanning. I purchase a package at the local tanning salon to get some UVA/UVB. I go a couple times a month from 7-12 minutes per session. I enjoy this because it feels so good to get warmed up when it is super cold out. It is not a long time, but the 7-12 minutes of laying there with the lights blasting me, warming my body to the bone, feel so relaxing, plus I get some extra vitamin D. I do use a lotion to protect my skin that is specially formulated for tanning beds.

As I stated above, I do take the adaptogens all year long. Vitamin D3, light therapy, and tanning are something I only do during the winter months so I do not overload my body with Vitamin D, causing a calcium build-up in my blood. If you live somewhere where there is a significant amount of sunlight all year long but do have some short periods of time that have little sunlight adding in the light therapy can be beneficial since it is something you can turn on and do whenever you need for that extra boost you may need.

Conclusion

Not everyone needs to add supplements to combat their possible SAD symptoms. You can try journaling, talk therapy, exercise, or yoga to help you with your mood. I already do these things all year long and need to extra benefits from the practices above during the winter months. Remember to get outside, weather permitting, and enjoy that natural sunlight every chance you can, even in those cold months. Extra tip: Use sunscreen and a moisturizer to protect your exposed skin.

Consult with your healthcare provider if your symptoms persist. Stay safe and healthy this winter season. Don't forget to let your body rest when it asks for it. It is perfectly acceptable to take time for yourself. When we take care of ourselves, we can be there for those that need us.

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