Each year I get excited about the lighting of the Flagstaff star on Veterans Day because this event begins the holiday season for me.  With a growing practice and the addition of a toddler, I am extra busy this time of year.

How do you feel about the holidays? Are you excited to be together with family and friends or that special someone? Perhaps you’re stressed, sad, maybe even depressed?

The holidays can be wonderful but they demand extra energy at a time of year when days are short and diminished sunlight can affect our moods.  You may be feeling down, even surrounded by all of the seasonal joy.  If you feel the “winter blues” you may have a condition called Seasonal Affective Disorder (SAD).

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression related to changes in the seasons.  People start to feel symptoms in the late fall when the days get shorter.  Symptoms become more severe during the winter and then dissipate when spring arrives.  SAD symptoms can include:

• Feeling depressed almost daily
• Feeling guilty or worthless, no hope
• Trouble concentrating, sluggishness, agitation
• Low energy
• Difficulty sleeping
• Changes in weight or appetite
• Suicidal thoughts
• Loss of interest in exercise and things you like to do

While we don’t know the specific cause of SAD, contributing factors may include:

• Disruption of your circadian rhythm
• Lower levels of serotonin
• Imbalances in melatonin
• Low levels of vitamin D

We all have days when we feel down. That is normal. But if the change in season has left you feeling depressed for multiple days at a time and you have lost interest in your favorite activities, you may be experiencing SAD.

Helpful Tips for Improving SAD

• Consider a sun lamp. There are many good brands out there. Find one that emits 10,000-lux light and sit under it for at least 30 minutes each morning.
• Exercise!  Find new ways to move your body in the winter.  Engage a friend in a winter walk, take a new gym or yoga class, or download an online video in the comfort and convenience of your living room.  Exercise boosts brain chemicals that improve mood.
• Eat a colorful diet.  Try adding three to seven different colored fruits and vegetables to your plate at each meal to maximize the variety of nutrients in your diet.   High sugar foods contribute to depression, imbalances in blood sugar, and fatigue.
• Get adequate sleep, between 8-9 hours per night ideally.  Have a bedtime between 9pm and 10pm.
• Get your vitamin D levels tested and take vitamin D if you are deficient.
• Consider a visit with a holistic provider to assess your symptoms.

If you have experienced a recent loss in your life, you may be more at risk for developing SAD.  It is important at times like these to connect with others such as a therapist, grief group, a holistic provider, friends and family.

Depression and SAD don’t have to ruin your holidays.  It’s a time to be grateful, acknowledging all the gifts and blessings that have come your way this year.  There is never a better time to set goals for 2019.  This could be your best year yet!