Winter is the season with the highest rates of anxiety, depression and mood disorders. According to a recent APA poll, two in five Americans say their mood worsens in winter. Kentucky is not exempt from this struggle, as it is among the states with the highest fill rates for bupropion, a medication prescribed for Seasonal Affective Disorder.

If you or a loved one are struggling with mental health this winter, it may be Seasonal Affective Disorder. Here’s what you need to know, and what you can do to manage symptoms.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that typically occurs in the late fall or early winter months, although it can occur at any time of the year including summer. It is believed to occur as a result of the shorter days and decreased daylight causing a chemical change in the brain. While SAD is much more common in people 20 years and older as the risk increases with age, it can develop in anyone.

Signs and Symptoms of SAD

SAD is more than just the typical “winter blues” or holiday stress. It is characterized by mood and behavior changes that go beyond feeling a little down. If you suspect that you or a loved one may be struggling with SAD, here are the symptoms to look for:

• Increased sleep hours
• Frequent fatigue or lack of energy
• Loss of interest in hobbies or activities they used to enjoy
• Social withdrawal
• Feelings of worthlessness or guilt
• Decreased sex drive
• Appetite changes
• Difficulty focusing or thinking clearly
• Weight gain or loss
• Suicidal thoughts
• Noticeably slowed movement or speech
• Increased fidgeting or purposeless movement

Tips for Managing Seasonal Affective Disorder

While those with SAD are likely to experience symptoms every year around the same time, it can be managed and symptoms reduced through intentional self-treatment and seeking professional help when needed. Here are eight tips for managing SAD:

1. Spend More Time Outside

Because SAD is associated with reduced daylight hours, spending time outside is a natural way to combat symptoms! Try going for a walk each day to give yourself an energy boost and soak in what sunshine you can in the fall and winter. Even just sitting outside while drinking your morning coffee can help mitigate symptoms of SAD.

2. Try Light Therapy

Light therapy is one of the most popular treatments for SAD, especially in areas where it isn’t always possible to spend time outside. The winter months tend to be more overcast as well, meaning less sunlight and natural vitamin D intake. Light therapy lamps, also known as light boxes, provide artificial sunlight that is proven to provide a therapeutic dose of light that reduces SAD symptoms.

3. Take Vitamin D Supplements

SAD is often the result of a vitamin D deficiency, so taking these supplements can give you a boost of this happy vitamin! Talk to your doctor about your concerns and see if you can get tested for vitamin D deficiency. They can then prescribe the right supplement dosage to balance your vitamin intake.

4. Eat Mood-Boosting Foods

Incorporate foods into your diet that are rich in mood-boosting vitamins and nutrients such as:

• Vitamin D: Citrus fruits, mushrooms, egg yolk, tuna, salmon and fortified foods like milk and yogurt
• Vitamin C: Oranges, mangoes, lemons, kiwi, broccoli, bell peppers and strawberries
• Protein: Beef, chicken, turkey and eggs

Here are a few other foods to incorporate into your diet that can help combat symptoms of SAD:

• Sweet potatoes are fiber-rich foods and a good source of vitamin A

• Beets can lower blood sugar and blood pressure

• Walnuts are excellent for cognitive function and boosting your mood

• Cocoa is a great source of polyphenols, which are antioxidants shown to boost concentration and focus due to their antioxidant properties

5. Practice Self-Care

As with many mood-related disorders, self-care is essential to maintaining good mental health and emotional well-being. Self-care includes taking care of your physical health because your body is so directly tied to your emotional state. But self-care is also about doing things you enjoy and that help fill your cup. Some popular methods of self-care include journaling, spending time with loved ones, meditating, exercising and taking part in hobbies you enjoy.

6. Stay Connected

It’s important to stay engaged and communicative with those who love and care about you. Not only will this help you to be happier and more hopeful during the more difficult months, but it will ensure you have a support network who knows you well and can check in on you if they notice your symptoms worsening.

7. Get Moving

Physical activity is an excellent mood booster because it naturally reduces stress and increases endorphins. Moving your body every day doesn’t have to be hard exercise either. It can be as simple as a walk during lunch or some light yoga and stretches each day! Finding a group exercise class or joining a local gym has the added benefit of getting you out of the house and socializing with others.

8. Seek Professional Support

If you’re struggling to get your head above water or don’t feel like the above methods are doing enough to mitigate Seasonal Affective Disorder, it may be time to ask for help. Medication and psychotherapy are both options you can discuss with your doctor for managing the symptoms of SAD.

KVC Kentucky is Here to Help

At KVC Kentucky, we offer behavioral and mental health services for many disorders including SAD. We also have outpatient therapy services available. If you or a loved one need help with SAD or another mental health disorder, connect with a specialist to see how we can help!