Seasonal affective disorder (SAD) is a kind of depression that comes with the changing of the seasons. People with the disorder see the same symptoms seasonally, starting in the fall and going through the winter. They feel less energy and moodier. The joke is often, “The leaves are falling, and so is my serotonin level.”
SAD is linked to less sunlight exposure in the winter. The clock change and earlier nightfall can make that harder. According to the clock, the sun is rising earlier than it did last week.
Getting outdoors first thing in the morning for a walk can increase the amount of sunlight you get and boost mood naturally. It helps the body’s clock reset and gives you far more light than a light therapy box that mimics daylight but cannot replace it. Plus, exercise like walking aids mood and anxiety levels.
Having a biological clock that is ”running slow” can contribute to SAD. If melatonin production is running late, morning may feel like it’s still night. By getting into daylight earlier in the day, you turn off melatonin production and jumpstart the day. It’s important to take the walk after the sun has come up and before 10 in the morning.
“It shuts off that melatonin. It says to the brain, ‘Hey, wake up,’” said psychiatrist Dr. Sue Varma.
Even on cloudy days, light outside is approximately 10 times brighter than light inside. Getting outside is essential. Pairing it with a pleasurable activity can train your brain to find it even more rewarding. Enjoying your morning coffee outside, meeting up with a friend, or having a chat on the phone outdoors can boost your mood and make you look forward to getting out.
In addition to your morning routine, if you have a harder time with your mood in the fall and winter, you can actively reframe your negative winter thoughts. Instead of thinking, “I hate winter,” remind yourself that “Winter is more difficult, but I will overcome.” Enjoy the cozier side of life like wrapping up in sweaters, drinking warm drinks and going apple picking. There are fun things that are only possible at this time of year. When you focus on the positives, the negatives can seem smaller.
Healthy habits cannot replace medical treatment. If you struggle with your mood during the fall and winter months, talk to your doctor. Together, you can make a plan that suits your needs. Lifestyle changes are an essential part of any health plan.
