Dr. Zyer Beaty is a therapist, counselor educator, and advocate for intentional wellness. Zyer founded Dr. Z Therapy and Coaching, a private practice centering holistic wellness and psychoeducation. As a professor and former school counselor, her research in global education and mental health enriches her innovative work in the field.
Have you noticed that you feel significantly more fatigued, experience low energy levels, or find yourself feeling withdrawn or isolated during the fall or winter months?
These could be signs of Seasonal Affective Disorder (SAD), a type of depression that occurs at certain times of the year, often during the fall and winter months when daylight hours are shorter. SAD is more than just the “winter blues”; it is a recognized mental health condition that can significantly impact daily functioning and overall well-being.
Research suggests that cold weather and reduced sunlight can disrupt our body's natural rhythms. For instance, shorter days may interfere with your circadian rhythm (your body’s internal clock), and lower levels of sunlight can decrease serotonin production, a neurotransmitter that affects mood. At the same time, colder temperatures can reduce blood circulation, which some studies suggest may influence energy levels and promote feelings of fatigue.
Our bodies naturally seek moments of stillness and reflection during the colder months. Due to the lack of sunlight, our bodies produce more melatonin in the winter, which regulates sleep and wakefulness. Understanding these biological and environmental influences is the first step to addressing symptoms of SAD and improving energy levels during these seasons. Here are five ways to help you manage SAD.
Establish a sleep routine and prioritize sleep
Sleep routines can be challenging when you're dealing with depression. You might feel like you're getting too much sleep, experiencing broken sleep, or not getting enough rest at all.
Creating a sleep routine helps regulate your circadian rhythm, which can improve both the quantity and quality of your sleep. This includes going to bed and waking up at the same time every day, even on weekends, and creating a calming bedtime routine to signal to your body that it’s time to wind down.
Light therapy
Light therapy involves exposure to a bright, artificial light that mimics natural sunlight. It helps reset your internal body clock (circadian rhythm) and increases serotonin levels, which can improve mood and energy levels. Light therapy is especially beneficial for individuals with Seasonal Affective Disorder (SAD) or other forms of depression that worsen in darker months.
How to use it: Sit in front of a light therapy box (10,000 lux) for about 20–30 minutes each morning. It's most effective when used early in the day and within the first hour of waking up.
Where to find light therapy boxes: You can purchase light therapy lamps online or at stores like Amazon, medical supply outlets, or pharmacies. Make sure the lamp is specifically designed for therapeutic purposes, and consult your healthcare provider for recommendations.
Physical activity
Exercise releases endorphins, also known as "feel-good" hormones, which can help alleviate depression symptoms by boosting mood and reducing stress. While it can be hard to exercise when you're feeling down, starting small can make a big difference. You don’t need to engage in heavy exercise; gentle activities like taking a walk, doing intentional stretches, or practicing yoga at home can help boost your energy levels and improve your mental health. Aim for at least 30 minutes of movement a day, even if broken into smaller increments.
Nutrition and vitamins
What you eat can play a significant role in your mental health. A well-balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats provides the nutrients your brain needs to function optimally.
Focus on omega-3 fatty acids: Found in fish like salmon or plant-based sources like flaxseeds, omega-3s are linked to improved mood.
Vitamin D: Known as the "sunshine vitamin," it is particularly important during darker months and can help combat depressive symptoms. Consider a supplement if your levels are low, after consulting with your doctor.
Limit processed foods and sugars: These can lead to energy crashes and worsen mood swings.
Maintain social connections
Isolation can exacerbate depression symptoms, so staying connected with loved ones is essential. Reach out to friends and family, even if it’s just a short text or phone call. Consider joining support groups or community events where you can share experiences and build a sense of belonging. Remember, you don’t have to go through this alone; leaning on others for support is a key step in feeling better.
Overall, experiencing some level of lower energy during the fall and winter months is normal as our bodies adjust to the seasonal changes. However, if these symptoms ever become overwhelming or interfere with your daily life, it’s important to seek professional help. Remember, these strategies are not a substitute for therapy but can work effectively alongside it to provide support.
Read more from Zyer Beaty
Zyer Beaty, PhD, LPC, Dr. Z Therapy and Coaching
Dr. Zyer Beaty, a therapist, counselor educator, and wellness advocate, founded Dr. Z Therapy and Coaching, a haven for holistic well-being and psychoeducation. Leveraging her roles as a current professor and former school counselor, Zyer blends innovative methods with insights from global education and mental health research. Specializing in assisting various demographics, she addresses issues like ADHD, depression, and life transitions. Her mission centers on guiding individuals towards authentic, unapologetic living. Dr. Zyer fosters an inclusive environment where everyone can uncover value and purpose in their journey, advocating holistic care and personal empowerment.
