By Sarah Scamperle, Marketing Assistant
Many of us living in Maine are familiar with the heaviness of spirit that is colloquially known as “the winter blues.” For some, these seasonal shifts in mood begin to creep in as early as September or October – when day length first begins to ebb in our Northern Hemisphere – and don’t fully lift until the light has returned in earnest in April or May. For most, it is only the darkest mid-winter months (Dec-Feb) that pose a problem.
The intensity of these symptoms vary among individuals, but seasonal mood changes can become serious enough to affect how a person feels, thinks, and behaves. In this case, winter-pattern Seasonal Affective Disorder (SAD) may be to blame. Less commonly, some people experience depressive symptoms during the spring and summer months, known as summer-pattern SAD. SAD is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4−5 months out of the year. Winter-pattern SAD differs from the “holiday blues,” which are feelings of sadness or anxiety brought on at certain times of the year and are associated with the holidays, predictable changes in work or school schedules, family visits, etc. The depression associated with SAD is related to changes in daylight hours, not the calendar.
Some common symptoms of winter depression can include: persistent dark/low mood or anxiety; loss of interest or pleasure in hobbies and normal activities; fatigue and decreased energy; difficulty concentrating or making decisions; changes in sleep habits, weight or appetite; physical aches and pains without a clear cause; oversleeping; overeating; social withdrawal (feeling like “hibernating”); and thoughts of death or suicide. If you or someone you know is showing symptoms of SAD, be sure to talk to a healthcare professional or a mental health specialist about your concerns. This is a common disorder and it’s estimated that millions of Americans suffer from it without even knowing it. It tends to start in young adulthood and a whopping 5% of adults in the US have been diagnosed with seasonal affective disorder. There is a clear correlation between the number of folks experiencing winter-pattern SAD and northern climates with less sunlight, which puts those of us living in Maine at higher risk simply based upon our location.
Studies show that people with SAD have reduced levels of the brain chemical serotonin, which helps to regulate mood— by no fault of their own. Research also indicates that sunlight directly affects the levels of the molecules which help to maintain normal serotonin levels. The shorter daylight hours may prevent these molecules from functioning properly and contribute to generally decreased serotonin levels in the wintertime. Serotonin is produced both in the gut and in the midline of the brainstem and affects a variety of functions and behaviors, including memory, fear and stress response, digestion, addiction, sexuality, sleep, breathing and body temperature. Other studies show that people affected by SAD also have altered levels of melatonin, which is a hormone responsible for maintaining our sleep-wake cycle. People experiencing winter depression tend to produce too much melatonin, which can lead to feelings of sleepiness and trouble with oversleeping. The changes in these hormones disrupt our internal body clock – also known as circadian rhythm – which is responsible for adjusting to the daily light-to-dark changes, and makes it much difficult for people with SAD to do so.
Whether you are experiencing SAD or just get down from time to time during the long winter season, we’ve compiled a list of mood-boosting habits that can benefit everyone at this time of year! There are, however, more intensive treatment options available for those whose seasonal depressive symptoms impact their lives significantly (particularly for those who have other mental health troubles such as Bipolar disorder, ADHD, alcoholism, and eating disorders, as SAD can worsen pre-existing mental health issues).
1. Light Therapy
As temperatures plummet and icy conditions pose ominous threats to outdoor walkers and runners, spending sufficient time outside can be challenging in the wintertime. Sitting near a window is a great way to give the brain a dose of natural light, although a five-minute brisk walk in the arctic sunshine is even more effective, when possible. Since the 1980s, full spectrum light therapy has been a mainstay for treating winter-pattern SAD. While many of the studies assessing its effectiveness are not of the highest quality, the research we do have shows that it can be very effective at combating symptoms when used consistently. For treatments, a person sits in front of a very bright light box (10,000 lux) every day for about 30−45 minutes, usually first thing in the morning, from fall to spring. A light box is about 20 times brighter than ordinary indoor lights and filters out the potentially damaging UV light, making it a completely risk-free treatment for most. Light boxes can be purchased online and are relatively affordable— just be sure to research how strong the box is and adjust the length of time you bask daily accordingly.
2. Stretching and Movement
It can be hard to find the motivation for exercise in the cold weather – especially when you are caught up in seasonal affective symptoms – but research shows that physical activity can improve mood and decrease anxiety by releasing “happy chemicals” in the brain, like endorphins, dopamine, serotonin, and the serotonin precursor, tryptophan. It doesn’t take running a marathon to reap the benefits from movement: aiming for 15-20 minutes of fast walking or dancing to the radio daily is an excellent way to practice this method of self care in the winter. If it’s just too darn cold to walk outdoors, there are walking tracks on the Peninsula that provide a sheltered and safe environment for movement, such as the Lawrence Center Walking Track at the Blue Hill YMCA (walking club is free and meets on Tuesdays and Thursdays 10-11am) or the Island Community Center Gymnasium in Stonington (with free community walking Mon-Thursday 9-11am). Additionally, regular exercise helps keep our hormones related to stress (such as adrenaline) from getting too high, which can have a significant positive impact on our mental health, as well.
The practice of yoga can help combat some of the stiffness that many experience in cold weather, relieve chronic stress patterns, increase body awareness, relax the mind, and improve mood and focus. We are fortunate to have access to a number of yoga studios on the Blue Hill Peninsula, but if group yoga sessions aren’t your jam, then a quick YouTube search is sure to provide you with countless free, at-home yoga classes to explore. Keep an eye out for group movement classes being offered in the community on the Penobscot Bay Press’s online calendar, at the Surry Gatherings, through the Downeast YMCA and Island Community Center, and on the Blue Hill Co-op’s Community Bulletin Board. Sometimes the solidarity of a group can make it easier to find and sustain the motivation to incorporate physical activity into a winter self-care routine.
3. Being Socially Active
It can be very easy to fall into hibernation mode in the wintertime, especially if SAD is influencing your experience at all. Withdrawing and isolating are hallmarks of depression — seasonal or otherwise — and losing social interactions by this behavior can quickly snowball and make symptoms even worse. Healthy interactions with other people promote your brain’s release of the chemicals oxytocin, dopamine and serotonin (those aforementioned “happy chemicals”) and contribute to feelings of pleasure, bonding, and overall well-being.
Scheduling in time for social connections with friends can be a very valuable tool in helping each other combat the long winters here in New England. In Norway and Denmark, where there is an average of six hours of sunlight a day midwinter (Maine’s darkest days are between 8-9 hrs of sunlight), the time honoured practice of “hygge” is relied heavily upon to make the season more bearable. Hygge prioritizes cultivating an experience of comfort and coziness in the home, which might include lighting candles, breaking out the extra pillows and blankets and, of particular importance, plenty of peaceable time spent flocked tightly together with friends and family enjoying tasty food and other comforting indoor activities, such as games and movies.
4. Diet and Supplements
The gut provides about 95% of our serotonin and contains a vast number of serotonin receptors. A high quality diet which supports a healthy gut microbiome can have a great impact on mental health and is one way to reduce your risk of seasonal depression. Tryptophan (TPH), found in certain foods, is an amino acid building block for proteins that help make serotonin, but the notion that high-protein food such as turkey will raise brain tryptophan and serotonin levels has been disproven. Another popular myth is that bananas improve mood because of their serotonin content; although it is true that bananas and many other foods contain serotonin, it does not cross the blood–brain barrier. Sweets and simple carbohydrates tend to spike blood sugar and create temporary increases in serotonin in the body, but then lead to subsequent energy and mood crashes so snacking mindfully is a good rule of thumb. Aiming for balanced, diverse meals full of protein, fiber, and healthy fats — in addition to sweet treats and other indulgences in moderation — can help to stabilize blood sugar, hunger and mood.
Vitamin D is produced naturally in our bodies when our skin is exposed to the sun’s UV rays and is thought to play an important role in the activity of serotonin. During the short, dark days of winter, our bodies are unable to produce as much vitamin D as needed and deficiency is common. Findings have shown that low vitamin D levels can exacerbate anxiety and depression symptoms. A blood serum test will indicate whether an additional vitamin D supplement is necessary, but some of the best food sources of this vitamin are fatty fish, fish liver oil, egg yolks, cheese, beef liver, fortified cereals, and fortified dairy and plant milks.
Some additional thoughts on cultivating winter wellness from Torsten in our Health and Beauty Department:
“Although our modern world expects the same things from us consistently throughout the year, this is a relatively new demand on human bodies. When adjusting our bodies to the seasons, every system of traditional medicine (whether it be Traditional Chinese Medicine, Ayurveda, Lakota medicine, Anishinaabe medicine, etc.) looks at rebalancing the elements of our body in response to the changing elements around us. The first thing we can do is forgive ourselves for being like the rest of nature and needing to also make changes to conserve our energy. After that, we can also support our systems through counterbalance.
No matter which herbs you choose to support your wintertime mood, keep in mind that we are feeding the warmth and moisture of the body during the winter. Almost all herbs that are classically supportive to mood in the wintertime have warmth in common, whether that be Tulsi (Holy Basil), St. John’s Wort, Ginger, or Ashwagandha. Traditionally we also will balance this warmth with moisture building foods and herbs like Licorice, Shatavari, Honey, Ghee, etc. so that we do not cause dryness.”
“Some of my favorite ready-to-go mood support formulas are Ayurvedic Traditional Formula Chyavanprash (more on this in this week’s Wellness Wednesday), Avena Botanicals Mood Support, Avena Botanicals Adrenal Support, and Tulsi Holy Basil on her own. Some people may also benefit from more stimulating adaptogens in moderation, such as Rhodiola which has been traditionally used by Arctic people both for energy support and cold tolerance. Rhodiola can be drying so I find it best paired with moistening herbs/foods mentioned above incorporated into the diet. We also have some customers who come get the supplement known as SAMe during the winter for an isolated constituent approach.”
5. Cognitive Behavioral Therapy
Psychotherapy (counseling) can be beneficial for anyone, but particularly for those struggling with their mental health or working through difficult issues. Cognitive behavioral therapy (CBT) is a type of therapy aimed at learning how to challenge and change unhelpful thought patterns and behaviors in order to improve depressive and anxious feelings. CBT therapy can be easily adapted for people struggling with SAD. CBT-SAD is typically conducted in weekly group sessions for 6 weeks during which there is focus on replacing negative thoughts related to the season (such as thoughts about the darkness of winter), with more positive thoughts. CBT-SAD also uses a process called behavioral activation, which helps people identify and schedule pleasant, engaging indoor or outdoor activities to offset the loss of interest they typically experience in the winter. Some preliminary studies directly comparing CBT-SAD with light therapy found that both treatments were equally effective in improving SAD symptoms, although some symptoms got better slightly faster with light therapy than CBT. A follow-up study after two years showed that SAD patients found the positive effects of CBT seemed to last longer than the relief they found using light therapy. In another study, six weeks of CBT – made up of two 90-minute sessions per week – was shown to be as effective as 30 minutes of 10,000 lux of cool-white fluorescent light basking each morning. More research is needed to study the effectiveness of these therapies but findings so far suggest they may both be very helpful in combating symptoms of winter depression.
6. Meditation
Stress and anxiety can be major triggers of depression, and even a few minutes spent in meditation each day can be helpful in the management of these stressors. Meditation is a practice that has ancient roots, many of which extend from Eastern traditions. The term refers to a variety of practices that focus on the integration of mind and body and are used to calm the mind and promote wellbeing. Some types involve maintaining mental focus on a sensation (such as breathing, a sound, an image, or a repeated word or phrase called a mantra). Other forms of meditation involve maintaining attention or non-judgemental awareness of the present moment.
A 2018 study conducted by the National Center for Complementary and Integrative Health analyzed 142 groups of participants with diagnosed psychiatric disorders – such as anxiety and depression – to examine mindfulness meditation approaches compared with no treatment and with established evidence-based treatments such as cognitive behavioral therapy and antidepressant medications. Researchers found that for treating anxiety and depression symptoms, mindfulness-based approaches were better than no treatment at all and worked comparably well to many evidence-based therapies. This suggests that meditation, along with other complementary treatments for those suffering from severe symptoms, can be a helpful tool in the management of seasonal depression.
7. Medication
As discussed earlier, depression and seasonal affective disorder occur as the result of an identifiable chemical imbalance occuring in the brain. Medications such as SSRI antidepressants work by restoring the balance of serotonin levels in the brain and affect how the brain produces or uses certain chemicals involved in mood or stress. This, in turn, can greatly relieve depressive symptoms. If you have been diagnosed with depression or SAD and your symptoms are not responding to alternative therapies, it might be helpful to speak to a healthcare professional or mental health specialist to explore medication options.
People react to the darker, colder months in many different ways and embracing and honoring what you are experiencing is of utmost importance. A small but significant piece of self-care is reminding yourself that however you are feeling, it is okay. It is okay to feel more tired or to not want to go outside when it’s cold out. It’s okay to feel more sluggish or to not want to socialize much. Maybe the season has thrown your sleeping or eating rhythm off. Compassionately embracing what you are going through and trying to stay open to self-care opportunities whenever possible are especially important during this harsh time of year. Keeping in touch with friends and having others to talk to about how you are doing (and vice versa) are some of the keys to making it through with your health and sanity relatively intact. In the past week alone, I have noticed the skunks stirring, the robins bobbing, and the silver pussy willows cracking open on the Blue Hill Peninsula— all sure signs of Spring’s imminent arrival. The world is soon to be mud-luscious and puddle-wonderful again!
Sources:
UC Davis Boosting serotonin and happiness naturally
How to Combat Winter Depression
National Institute of Mental Health: Seasonal Affective Disorder
Cleveland Clinic: Seasonal Depression
Study: How to increase serotonin in the human brain without drugs
NCCIH.gov Meditation and Mindfulness
Study: The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health
