Winter Blues or Seasonal Affective Disorder? 5 Ways to Lift Your Spirits During the Winter Months

Dec 16/25

***Disclaimer: This information is for educational purposes only. Consult with a medical professional if you seek medical advice, diagnoses, or treatment. ***

Are you somebody who notices a change in mood, energy and motivation during the winter months? It may not just be a case of the winter blues, but an actual condition called Seasonal Affective Disorder. Seasonal Affective Disorder (or SAD) is a form of depression that is related to the change of season. With the colder weather and daylight hours getting shorter, people with SAD may begin to experience many of the overlapping symptoms with major depression such as; 

• Low motivation, 

• Low or depressed mood, 

• Diminishing energy, 

• Overeating,

• Weight gain,

• Cancelling plans and social isolation,

• Over sleeping and more.

  
  

Although the exact cause is unknown, SAD is linked to a disruption in the circadian rhythm due to reduced sunlight exposure which creates a disruption in a number of neurotransmitters such as dopamine, norepinephrine, glutamate and melatonin. If this sounds familiar to you or somebody you know, here are 5 things which may help to get through the tough winter months. 

1. Phototherapy:

   Bright light therapy is considered a first line treatment for SAD. This is an at home treatment which uses a specialized 10,000 lux light for approximately 30 minutes daily. This mimics natural morning sunlight and can help to reset circadian rhythms. 

2. Vitamin D:

   Low vitamin D levels are often associated with a higher risk of developing depression. Correcting deficiencies or maintaining healthy levels throughout the winter months may improve mood regulation. Vitamin D levels should always be tested through blood work to guide dosing. 

   
   

   

3. Omega 3 Fatty acids:

   Fish oil supplementation has known antidepressant benefits by reducing inflammation and improving neurotransmitter signaling in the brain. Research suggests a ratio of 2:1 to 3:1 of EPA:DHA works best for mood disorders. 

4. Exercise and community:

   Regular movement and exercise can boost serotonin and endorphins, increase energy levels and so much more. Consider adding in some brisk walks outside, some gentle yoga or start an exercise routine with friends. Pairing this with social connection can help with cancelling of plans and help combat isolation and loneliness which can worsen symptoms. 

   
   

   

   
   

5. Herbal mood supports:

   Botanical herbs such as St. Johns wort, Rhodiola rosea or Saffron may have a positive impact on mood stability with SAD. All herbal mood supports should always be taken with caution, especially for those on certain medications. 

If you would like to know more about SAD or are interested in individualized care to help get through the difficult winter months,  contact Apollo Sport and Wellness Centre and book in for a consultation where we can create a customized treatment plan for you!

-Dr. Colby Greenwood

Book with Dr. Greenwood