Seasonal affective disorder (SAD) or “winter blues” is a form of depression most often associated with the lack of light during the fall and winter months. It is very common and may be associated with low serotonin levels. We often associate low serotonin with depression, however low serotonin can also be associated with: anxiety, excessive worry and feeling overly stressed. There’s evidence of seasonality in anxiety and panic attacks, just as there is with seasonal affective disorder (SAD). Another common sign of low serotonin is increased carbohydrate cravings, especially during the afternoon or evening.
Does this sound like you during the December holidays: Blah? Depressed for no reason? Stressed? Overwhelmed? Anxious? Eating tons of carbs and sugary foods? Perhaps it’s not only the stress of the holidays but is made worse by low serotonin?!
For many of my clients who are prone to having their serotonin levels decline in the winter months, if they don’t the following approaches to raise serotonin they end up with worsening depression and anxiety, and increased afternoon and evening sugar cravings.
So here are some tips to feel great during the holidays:
- use light therapy, using a full-spectrum lamp
- address any deficiency of vitamin D as there is evidence that it may improve seasonal anxiety and depression
- moderate exercise raises serotonin levels and relieves anxiety and depression, so it’s important to get some exercise during the winter months – join the gym or ideally do something outdoors like skiing.
- the amino acids tryptophan and 5-HTP, taken in supplement form are tremendously powerful for raising serotonin levels – dramatically improving depression and anxiety, and stopping those afternoon and evening cravings. If you are taking a SSRI, it’s important to work with your doctor before taking tryptophan and 5-HTP
- eat real whole foods with good quality protein
- eat to avoid blood sugar swings
- avoid junk foods and sugar (made easier by doing all of the above!)
- stay hydrated and drink enough water even if it is cold – research shows its helps to boost neurotransmitters levels
Check out some great holiday gift ideas to help with all of the above.
I live in the Sacramento area and from November onwards it’s pretty gloomy and grey. I personally feel much better mood-wise during winter when I am out telemark snow-skiing on the weekends – which appears to a combination of the exercise and being out in the bright white snow!
Trudy,
I completey agree with your tips for reducing gloom during the cooler months. I used to do full spectrum LED therapy on my patients in my medical spa and it really helped them greatly. Keep up the great work!
Dr. Robert Fenell
Trudy,
Your suggestions are right on – I have used some of them myself. I really feel worse during the winter months of less sun and short days, and your tips work! Thanks for sharing your expertise.
Sue
Wonderful Sue!
Trudy,
Could all of this be avoided if we bought a tropical island and went to live there? 😉
Write on!~
Lisa Manyon
Lisa
Oh yes – Hawaii sounds good…but then we’d miss out on beautiful snowy days! I do like my winter wonderland of the Tahoe mountains! and being in the snow does count too
Trudy
Trudy, A great topic!
I am in Lisa! Otherwise how about we all take a cruise to Mexico! Thanks, Mitch
Mitch
I’ll come to Mexico but no cruise for me thanks…
Trudy
Trudy – You have an answer for everything! All of your suggestions are great – but the one I didn’t even think of is light therapy. I do feel down after several days of no sun, so it’s great to hear a new solution 🙂
Jennifer Bourn, Bourn Creative
Jennifer – yes, light therapy is so simple and so effective for so many people.
Trudy
Any suggestions on brands, models?
Shelley
I have heard good things about lamps from Full Spectrum Solutions and am planning to do a whole blog post on feedback from folks sharing what they have found useful
Stay tuned…
Trudy
Can these suggestions be tailored to kids?
Yes, absolutely Tracey. Kids respond very quickly to changes like this.
Light Therapy was and still is a godsend for me. I was a research subject in Seattle in one of the original studies (20+years ago) using light therapy in the treatment of Seasonal Affective Disorder (SAD). I was able to find some normalcy with light therapy, nutrition, supplements and exercise. Finally, we moved to a sunnier climate! I still have my light box for the marine layer in May and June and for the shortest days of winter. It’s been an interesting healing journey and now I’m able to help others. If anyone is interesting in contacting me for more info, please feel free to contact me.
Hi Rebecca
Thanks for sharing for great results. It’s interesting that you were a study subject for light therapy. Could you share a link to the study? and how you now help others?
Trudy
Hi Trudy,
I will need to contact Dr Avery’s office for the information. In the meantime, you can check out a question/answer interview with Dr David Avery re seasonal affective disorder.
Check out this story on KING5.com: http://www.king5.com/story/news/health/2014/08/05/13349326/
My search unleashed my passion to assist others in their wellness journey. The main focus is helping people fill in the gaps in their daily nutrition and developing meal plans that work with their lifestyle. As a personal health coach, I support people every step of the way as they learn to listen to their body, become mindful of each choice, every action and end result. We can’t be our best when we don’t feel our best.
Thanks for sharing this link Rebecca – it’s wonderful to see all the research Dr Avery has done on light therapy and SAD.
I’m going to share one here for future readers of this blog post
http://www.ncbi.nlm.nih.gov/pubmed/12103471 Is dawn simulation effective in ameliorating the difficulty awakening in seasonal affective disorder associated with hypersomnia?: “Compared to a placebo condition, dawn simulation appears effective in decreasing both prospectively assessed morning drowsiness and retrospectively assessed difficulty awakening. The symptom of difficulty awakening is consistent with the phase delay hypothesis of SAD. Assessment of difficulty awakening could prove useful in the evaluation of SAD.”
I’m so pleased this helped you and unleashed your passion to help others. It’s how I started doing what I do – finding nutritional solutions for my anxiety.
Trudy
Thanks for posting the study. Briefly mentioned in this study is the earlier light therapy research of which I was a participant. That’s the one I want to track down. I also have to share my experience with the early dawn simulator. It worked too well on my husband so he woke up at the first hint of light. Meanwhile I would still be sound asleep, not even stirring! Needless to say, we determined that method would not work if we wanted to sleep in the same room. It’s funny when we tell the story now!
I’d love you to track that down and share here Rebecca.