The darkness is here
November is here and with that came a time-change this past weekend, chilly weather, and some grey days. All of these shifts can play a challenging role in relation to mood, especially for those who struggle with seasonal affective disorder.
While medication and psychotherapy may be an important part of the management plan for some, others with more mild to moderate winter depression may be able to use lifestyle measures alone.
These can include:
Light therapy. Most of the research on light therapy uses a light strength of 6000-10000 lux for 30 minutes. It seems to be more effective when used early in the morning rather than late in the morning or in the evening. If you know you’re not one to spend much time outside in the winter while there is light out in the day, this is DEFINITELY an option to consider. There are a number of cost-effective devices.
Sleep hygiene - consistent bedtimes and wake times with minimal light and screen use in the couple horse before bed. A consistent circadian rhythm really seems to support your mood.
Exercise: aerobic exercise is what has the research behind it, but any movement is great! The research looks at 1 hour, 2-3 times a week, but any movement is likely beneficial.
Daily walks outside, even on overcast days. The light from bright midday sun is 50000-100000 lux, and on a cloudy day 1000-5000 lux; while indoor home lighting is 250-500 lux. (Remember light therapy is about 10000 lux). The nice thing about this option is that you get the exercise + potentially the bright light (depending on the day and time). IF you LIKE spending time outside in cold weather, and can get out during hours of daylight, this might be one of the best options to consider. However if you know you’re not going to go outside if it’s cold, and are busy during most daylight hours, I’d look at a light therapy light instead.
Vitamin D: everyone in Canada should be on Vitamin D at this time of year. Everyone seems to need different doses. Get your levels tested so you can be sure you’re taking the right dose (for mood and so much more!)! Too little and too much can both cause harm!
If the seasonal change is something you struggle with, please reach out to me or your other healthcare providers to get support!