Daylight savings time has ended — the days feel shorter, the evenings darker, and for some, the mood a little heavier.
Many people find themselves battling seasonal affective disorder (SAD), a form of depression that returns with the colder, darker months.
Sarah Gagnon, vice president of clinical operations at Riverbend Community Mental Health Center, said that this time of year can be especially tough for those who are sensitive to the loss of daylight.
But she said there are ways to manage the winter blues and offered some tips.
What is seasonal affective disorder?
Seasonal depression can sometimes feel like a sense of impending sadness brought on by the upcoming holidays and the emotions people associate with them. However, it’s more specifically linked to reduced daylight — especially for those living in cold regions, like New England.
Gagnon said that those affected may become more withdrawn, eat less or poorly, avoid going outside, even though time outdoors can be beneficial, and experience a low, dysthymic mood that leaves them not feeling like themselves.
“Through our eyes and through our skin, when we have exposure to daylight, our bodies will create vitamin D from that sunlight, and that increases serotonin, which helps us balance our good feelings,” said Gagnon. “When we don’t have that exposure to sunlight, our vitamin D levels go down, and therefore our serotonin goes down. People can experience anywhere from mild to moderate symptoms of depression.”
Helpful lifestyle tips
Here are some tips from Gagnon to help manage seasonal depression and get ahead of it.
- Take vitamin D: Gagnon recommends speaking with your doctor about a vitamin D supplement. She said the doctor can also run lab tests to check your vitamin D levels and determine the right dosage for you.
- Try light therapy: Special light therapy lamps can help lift mood during the darker months. There are many options online, but Gagnon advises consulting your doctor first to determine the right type of light and frequency for your needs.
- Step outside without sunscreen: Even in winter, sunlight is crucial. Gagnon suggests spending a few minutes outdoors without sunscreen or sunglasses (when safe) so your body can absorb natural light and produce more vitamin D.
- Maintain a healthy diet: Staying hydrated and eating nutrient-rich foods is key to supporting mood and energy during the colder months. Gagnon said nutrients from your diet can also help maintain vitamin D levels.
- Get kids outside: Gagnon’s advice to parents is to encourage outdoor play, even in the snow or cold, when the sun is shining. Every bit of exposure helps absorb sunlight and boost mood.
While small, intentional changes can help manage seasonal affective disorder, Gagnon said that it’s not the same as major depression.
Major depression sits at the more severe end of the depressive spectrum and often causes functional impairments. For example, adults might stop going to work and children might skip school, because the depression is interfering with daily life.
SAD, she said, is more about feeling low or unmotivated rather than being completely unable to function.
