Feeling S.A.D? Let’s talk about it.
S.A.D, or Seasonal Affective Disorder, affects over 10 million Americans, and disproportionately affects women. As we see less of the sun and spend more time cooped inside, it’s easy to feel the effects of vitamin D deficiency.
“Sunlight regulates a lot of things in our body, like our moods, our internal clock, our eating patterns and even our sleeping patterns,” says Dennis Buttimer, a facilitator at Thomas F. Chapman Family Cancer Wellness at Piedmont. “When there is less sunlight, there is a drop in various hormones in the brain, like serotonin. And this actually causes some people to fall into a clinical depression.”
How can I start feeling better?
1. Exercise. Exercise helps you feel better because it increases dopamine levels in the brain. Dopamine is a neurotransmitter that promotes feelings of pleasure and excitement. Take a walk outside for 30 minutes or enroll in an aerobics class. Anything you can do to stay active will improve your mood and overall well-being.
2. Go outside. “Being outside in nature is helpful because of the absorption of oxygen,” Buttimer says. “Try to expose yourself to at least five to 10 minutes of natural sunlight a day.”
Exposure to sunlight may also help boost serotonin, a “feel good” hormone produced in the brain.
If it’s too cold to go outside, you can purchase a light therapy box for your home. Light therapy boxes mimic natural sunlight and can be placed in your home or workspace.
3. Reach out to friends. Spend time with loved ones or talk to them about how you are feeling. Friends and family can be a powerful source of support.
4. Eat a balanced diet. When people are down, they tend to lean towards carbs, Buttimer says. It’s important to incorporate a variety of foods into your diet that build brain power, allowing you to improve your mood. Try foods rich in omega-3 fats, like salmon or walnuts. You can also eat foods with high levels of tryptophan, like lean chicken, spinach, bananas and eggs.
5. Drink more water. “People really underestimate the value of hydration,” Buttimer says. “If you get enough water it helps you sleep better, it helps your joints feel better, and it aids with digestion. It also helps to hydrate your brain.”
If you are struggling with severe depression this winter, and can’t seem to find self-regulation, it may be time to seek help. Be sure to talk with your health-care provider about long-term solutions if necessary. You are not alone, and help is available!
Free and Immediate Therapy Resources:
DAP’s First Call: If you are experiencing domestic-violence related depression, and do not have a safe space this winter, please contact our First Call line at
612-874-7063 x 232. First Call is the first step to entering DAP’s therapy, advocacy and case management programs. First Call staff can help you learn about DAP’s different programs and register for services over the phone. If calling is not a safe option, please email firstcall@mndap.org.
Walk-In Therapy: “Walk-In serves unmet needs for accessible mental health counseling services in our community. We help people stabilize during a time of crisis and resolve problems before they become severe. We provide free, anonymous, easily accessible services, by professional volunteers who share the values of dignity, compassion, equity and inclusion.”
