5 Holistic Ways to Alleviate Symptoms of Seasonal Affective Disorder
Some experience sadness, mood changes, or symptoms of depression as winter rolls around.
Seasonal Affective Disorder (SAD) grows common in the fall and winter months, during or after the holidays, and throughout different seasons of life.
You may experience it every year, or you may be feeling it for the first time. Rest assured that it is okay to feel this way, and we’re proud of you for reading about it. The more you know the science behind it and ways to alleviate symptoms, the better you can prioritize your health and wellness.
You are not alone. Nearly 1 in 20 adults in the United States experience Seasonal Affective Disorder, with a majority of cases in the northern half of the country.
In fact, Maryland has the 2nd highest search volume for seasonal depression out of all the states in the country. Since we’re right here in Bethesda, we’re here to support you and share a few holistic ways to alleviate symptoms of SAD.
If your depression feels out of hand, please text or call 988, a suicide and crisis hotline that is here to help you.
Make sure you’re getting enough Vitamin D and Vitamin B12
Vitamins play a critical role in stabilizing our mental health. Studies from the NIH show that getting Vitamin D from exercising outside in the sunlight, eating a vitamin-rich diet, and supplementing your body with vitamins could improve your mental state.
Our bodies have a natural aversion to the cold, so exercising outside may be off the table for you throughout the winter. Spending 5-10 minutes outside with your face and arms exposed whenever the sun comes out could boost Vitamin D.
Proper levels of Vitamin B12 help us in the production of dopamine and serotonin, neurotransmitters that help regulate our mood.
While vitamins are a great place to start, there are many other holistic ways of healing. We’ll share links to our research to prove each method, so keep reading!
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2.Work up a Sweat
Move your body - getting exercise will help you to lift your mood. We know, it’s way more enjoyable to work out outdoors, and that’s harder to do in the winter months. Studies have shown that exercising, even indoors, can help alleviate symptoms of seasonal depression. Some of these aerobic activities include:
walking
running
yoga
dancing
swimming
strength training
stretching
3. Bask in Infrared Light
Craving winter warmth that does more than just soothe your chilled fingers? Turns out, basking in the gentle heat of infrared light therapy might be your secret weapon against SAD.
Studies have shown a remarkable 50% reduction in SAD symptoms for those who regularly utilize this therapeutic practice.
Unlike tanning beds, infrared light penetrates deeper into your skin, gently warming you from the inside out.
This warmth triggers the release of mood-boosting endorphins, combating the winter blues and leaving you feeling more energized and optimistic.
So, ditch the bulky sweaters and step into an infrared sauna: it might just be the sunshine your mood craves, even on the gloomiest winter day.
4. Get a Rush of Endorphins from Cold Water
The cold winter months do not make cold water particularly inviting.
However, taking a cold shower or dipping into a cold plunge will release the endorphins that your brain needs during low-light months.
Cold water exposure causes the body to release cold shock proteins that help to unlock your body’s natural healing capabilities.
Because cold water is known to release beta-endorphin and dopamine, cold showers can help reduce the symptoms of depression.
Cold water can be truly shocking, so we always recommend a slow build-up with increasingly colder showers (link embrace the chill page) before you take the plunge. Cold plunges are not recommended for anyone experiencing heart issues.
Make an appointment to gain private access to our Contrast Therapy room, complete with an infrared sauna and cold plunge, to alleviate symptoms of SAD.
5. Float the Winter Blues Away
Floating is a holistic way to relieve stress and symptoms of anxiety, depression, burnout, and overstimulation.
Even without meditation experience, simply surrendering to the weightlessness and silence can induce a meditative state, though it may take 2-3 sessions for your body and mind to fully let go. Learn more about preparing for your first float here.
This unique environment of reduced stimulation fosters a harmonious balance between your brain's analytical and creative sides, unlocking mental clarity, focus, and discipline.
Studies even suggest floating can reduce cortisol levels as effectively as a week-long vacation, leaving you feeling lighter, more confident, and with a brighter outlook. Let floating be your escape from the winter blues and a gateway to a calmer, more resilient you.
Relax every muscle in your body in Epsom’s Embrace
While you’re likely to feel the many benefits of floating after your first flotation therapy appointment, studies show that floating once a week for extended periods deepens the range of benefits.
The more often you float, the longer your brain will produce theta waves while you float, signaling a deep state of relaxation. The extended theta waves help us to fall asleep faster at night, and achieve a deeper, more restful sleep.
Remember, SAD doesn't have to steal your winter joy.
By incorporating even some of these 5 tools – Vitamin D, exercise, infrared sauna, cold water therapy, or float therapy – you can naturally combat SAD’s effects and navigate the season with greater ease.
Explore what resonates with you, prioritize self-care, and remember, winter doesn't have to dim your shine. Take the first step today and reclaim your inner sunshine!