Feeling Blue? Learn about Seasonal Affective Disorder

December 21, 2022 By Marci

Do you get the winter blues? Many of us experience a change in mood moving from fall to winter, yet we are able to adjust our mood for daily functioning. It’s common, and may present some challenges, but it’s temporary. It might be surprising to know, however, that 10 million Americans suffer from Seasonal Affective Disorder (SAD), which is a serious depressive disorder that can be debilitating.

We sat down with Dr. Todd Hill, current Medical Director at Neuro Wellness Spa in Manhattan Beach, California and licensed psychiatrist for over 21 years to talk about this condition that affects so many. Maybe it affects you, or maybe a loved one.

If your depression happens particularly in the winter, keeps you from being able to function day to day, negatively impacting your home life, your work, and your social interactions with friends and family you might have Seasonal Affective Disorder.

Dr. Hill tells us what signs to pay attention to:

Sleeping too much
Eating an excessive amount of carbohydrates & opting for more junk food
Staying home too much (isolating)
Feeling a sense of hopelessness or sadness every day
Experiencing suicidal thoughts

Dr. Hill explains that a big contributor to causing Seasonal Affective Disorder is the shortened daylight. “Since there is less daylight, it gets darker sooner, your brain starts making melatonin sooner and making more melatonin. You get more sleepy, affecting your serotonin levels. This creates dysregulation of serotonin.” We realize this can be frustrating, as we cannot control daylight. There are things we can do to help this!

Here are some tips for not only managing, but possibly preventing Seasonal Affective Disorder in the future:

Exposure to sunlight/lightbox. You might wonder how to get more sunlight when there is less daylight in the winter months. We suggest investing in a Full-Spectrum Lightbox. You’ll want to start using it at least a couple weeks before the time change mid-October and through the end of March or beginning of April. Place the lightbox in an area of your home where you spend some time in the morning hours when you first wake up. A table-top version could be placed almost anywhere. Be sure to get exposure for at least 15-20 minutes each day.
Maintain a healthy diet that includes Vitamin D and Vitamin B-12. Most people who haven’t tested their vitamin levels might be surprised to know they are very low in Vitamin D. Both of these vitamins are vital in the functioning of every day. If you think you might be low, you can take high quality Vitamin D and B-12 supplements. You can purchase high quality supplements here on our website.
Maintaining regular exercise at least 30 minutes a day, three days a week is important. Exercise increases levels of serotonin, dopamine and norepinephrine in the brain which increases our feeling of well-being.
There are also credible websites that include helpful information to educate yourself and better understand what you might be experiencing. Keep in mind that we can sometimes fall down the rabbit hole when surfing the internet for answers, so be careful what sources you read and balance that with talking with professionals you know and trust. Credible sites including our own website:
1. National Institute of Mental Health and Neurosciences- NIMHANS
2. The Mayo Clinic
3. American Psychological Association
4. American Psychiatric Association
5. Cleveland Clinic
If you’re still struggling, talk with your primary care doctor or therapist. Psychotherapy can help regulate negative thoughts. Cognitive behavioral therapy assists in reframing your negative thoughts. Know that you’re not alone. There are professionals, tangible tools, and individuals close to you who care about your health and may be able to help.