Seasonal Affective Disorder: 10 Ways to Fight It

The warm autumn days have faded into the cool wetness to which we Portlanders are accustomed. Blue skies are gone, replaced by a constant thin greyness. And with the passing of the sun something else has gone away: my high spirits.

I’m generally a happy fellow. I like to believe I have a positive outlook on life, and am able to take things as they come. But about five years ago, I noticed something strange. The low-level depression that’s always been present beneath my happiness intensified. It became a dominant presence in my life. During the winter of 2004-2005, I was miserable.

Since then, this has become a recurring pattern: when the sun leaves and the rains set in, my mood and motivation crumble. It doesn’t happen all at once. In fact, it usually takes me a few weeks to realize how lethargic I’ve become. By then, it’s often too late. I’ll have reached a deep dark funk that overrides everything else.

That funk has me firmly in its grasp lately. I’m finally ready to admit it: I suffer from Seasonal Affective Disorder. From the Wikipedia:

Seasonal affective disorder (SAD), also known as winter depression or winter blues, is a mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms in the winter or, less frequently, in the summer, repeatedly, year after year. The US National Library of Medicine notes that “some people experience a serious mood change when the seasons change. They may sleep too much, have little energy, and crave sweets and starchy foods. They may also feel depressed. Though symptoms can be severe, they usually clear up.”

In my case, the symptoms seem to be becoming more severe with each passing year. It’s not a good thing. Earlier this week, I was trapped in a downward spiral of despair. Fortunately, I recognized my problem and have begun to take steps to correct it. How? Here are ten techniques I use to deal with season affective disorder and mild depression:

1. Exercise. Exercise — especially outdoor exercise — can be a tremendous mood enhancer. Regular exercise helps to fight depression. When we exercise, our body releases endorphins, which help to reduce stress, boost self-esteem, and improve sleep.
2. Get outside. For reasons that aren’t clear to me, spending time outside elevates my mood. Taking time to work in the yard, or to take a walk in the neighborhood, or simply to sit on the porch watching the birds can have a calming effect. It’s very meditative.
3. Use light therapy. When I was suffering from the winter blues last year, my friend Amy Jo loaned me her lightbox, a small portable lamp designed to replicate “full-spectrum” light. Believe it or not, research indicates this is an effective treatment for SAD. The Mayo Clinic writes: “Light therapy mimics outdoor light and causes a biochemical change in your brain that lifts your mood, relieving symptoms of seasonal affective disorder.” Though skeptical at first, I found the lamp effective. So effective, in fact, that I ordered one for myself yesterday morning, and didn’t even flinch at the cost. It may be expensive, but I’m absolutely willing to pay in order to alleviate this depression.
4. Take St. John’s wort. St. John’s wort is a traditional natural remedy used to treat depression. Though it’s been used for this purpose for centuries, modern science has shown it’s no more effective than a placebo. Despite this, I’ve found that using it does help improve my mood. (I have to use it for a couple of weeks before I notice a difference, though.) I realize that I may just be experiencing a placebo effect, but I’m okay with that.
5. Socialize. I am, at heart, a social person. When the winter comes, I have less contact with friends and family. In fact, since I’ve been working at home, I have very little contact with anyone. I’ve begun to notice the impact on my mental health. One way to combat seasonal affective disorder is to simply get out of the house to socialize with other people.
6. Eat right. I’ve found that when I’m glum, it’s especially important to maintain a healthy diet. If I lapse into sugary junk food — candy, cookies, cake — my brain becomes muddled. When combined with my existing blue mood, junk food can send me into a downward spiral. Instead, I try to emphasize foods that promote alertness and mental energy: fish (especially salmon), blueberries, whole grains, vegetables, and nuts.
7. Avoid alcohol. There is a strong relationship between alcohol and depression. Each can lead to the other. I’ve noticed for myself that when I drink during the winter, I’m much more likely to feel down. The solution? I try to avoid alcohol!
8. Sleep well. Research indicates that there’s a relationship between seasonal affective disorder and sleep quality. Those who suffer from SAD often find their circadian rhythm needs to be tweaked. Smart sleep habits can help.
9. Move to the music. Like many people, I’ve found that I can manipulate my mood with music. Before my hard drive crashed recently, I had several iTunes playlists specifically created to lead me from the blues to a better place. I’ve found that by starting with mournful music that matches my mood, I can subtly lead my mind to a better state by ramping up the tempo and themes of the songs. By the end of one of these playlists, I always feel better.
10. Read a motivational book. Self-help books get a bad rap. Some of this is deserved, but it’s not fair to classify them all as lame. I’ve found some excellent books with tips and advice that get me pumped up and feeling better about myself. One of my perennial favorites is Dale Carnegie’s How to Win Friends and Influence People. If I’m feeling down, that book can lift me up.

It’s been a rough week for me as I’ve struggled to fight off this depression. To be frank: it sucks. But after a couple of days moping around the house, I finally realized what the problem was, and I took action.

I got out of the house and went for a walk. I went to the gym. I had dinner with friends. I stopped snacking and began focusing on the foods I should be eating. I’ve been reading a motivational book (Feeling Good by David Burns) and listening to uptempo music (XM 81).

I don’t know if I’ll be able to beat these winter blues, but I’m going to give it a shot. I already feel much better today than I have all week.