8 Tips for Managing Seasonal Affective Disorder

By the time Punxatawny Phil delivers his famous forecast, most people in the Northern Hemisphere have had enough ice, snow and cold. For some folks, however, the problem develops into full-blown depression.

If you’re among those affected, you can mitigate many of your symptoms through simple lifestyle changes. Here are eight tips for managing seasonal affective disorder (SAD).

Alcohol affects several neurotransmitter levels, most notably glutamate and GABA. Glutamate is an excitatory neurotransmitter, keeping you on alert and conveying signals from one neuron to another, including potential threats. Calming it down accounts for the relaxing effect you feel after taking a drink.

Trouble sets in when your body tries to return to equilibrium, making you feel even more anxious. As a result, some people turn to the bottle again to ease the discomfort. This cycle can spiral into a substance abuse disorder that proves challenging to beat. The biochemical changes like serotonin depletion in your body increase your despair and make it harder to say no.

Your best bet is to avoid drinking if you don’t currently indulge. If you do, stick to the recommended intake of no more than one to two drinks per day.

You might not want to go outside when a minus sign appears in the temperature forecast. However, bundling up and heading out for a little while could ease your seasonal depression symptoms.

Researchers investigated subjects who spent 90 minutes walking in a natural setting. They discovered that getting outdoors decreased the rumination in the prefrontal cortex associated with depression.

Many researchers attribute seasonal depressive symptoms to an absence of adequate light. Fortunately, recreating illumination that mimics the sun’s rays can lift your mood.

You can find therapy lamps for SAD at nearly any online or big-box retailer. Many models sell for less than $100, allowing you to buy one for home and the office if you’re among those who still commute.

Depression can make you want to isolate yourself from others. Unfortunately, giving in to this temptation can make you feel worse. Humans are social animals, and the guilt you feel from neglecting your loved ones compounds your despair.

The solution? Add social time to your calendar. Keep date night sacred with your spouse — it will help your relationship. Commit to saying yes to every second or third invitation, even if your dislike of snow and ice makes you reluctant to RSVP.

Exercise is fabulous for lifting depression. It stimulates endorphin flow, natural opioid-like chemicals that boost your mood.

If your outdoor routine proves impossible unless you bundle up like Ralphie’s kid brother in “A Christmas Story,” consider this your chance to cross-train indoors. Vigorous workouts like HIIT will have you working up a sweat without leaving the heated comfort of an indoor gym. If yoga’s your jam, why not try out a Bikram class? This style immerses you in a studio baked to 105 F with 40% humidity, enough to melt any ice lingering in your veins.

Certain minerals, like magnesium, selenium and zinc, play crucial roles in neurotransmitter function and overall mood. Where can you find these substances in their natural form?

Nuts and seeds are your best sources, so try swapping out your snack choices. A single Brazil nut offers your recommended daily allowance of selenium. Seeds like pepitas and flax contain lignans that help balance female hormones if your menstrual cycle exacerbates your symptoms.

Winter’s long nights make curling up beneath the covers a delight. Sleep also helps regulate your mood, and caving to your natural inclination for a little extra slumber during the cold season could ease your symptoms. Besides, why should bears enjoy all the rest to themselves?

Try to maintain a consistent schedule, even if you extend your under-the-covers hours a bit. Training your body to lie down and awaken at roughly the same time, even on weekends, smooths your circadian rhythms and makes it more natural to fall asleep at bedtime.

“Hygge” refers to a feeling of cozy contentment. Think of sipping hot cocoa by a roaring fire with a cat curled up at your feet.

Embrace the things you love about the winter season if you want to beat SAD. Follow unpleasant experiences with seasonal treats. Did you have to spend 30 minutes digging out your car to get to the office? Make up for the frustration by throwing your favorite frozen soup in the crockpot before you leave or swing by your most beloved coffee shop on your commute.

It isn’t unusual to get depressed during the cold season, especially as the months drag on with little promise of relief. However, spring will come again. In the meantime, keep yourself from the worst of the winter blues by following these eight tips for managing SAD.