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We had some glimpses of the sun last week, but November has been pretty grey and days are getting short! With this change in season and winter solstice approaching, it can be helpful to reflect on how to support your mood, especially for those who struggle with seasonal affective disorder.

Medication and psychotherapy may be an important part of the management plan. Cognitive behavioral therapy has good research behind it, as SSRIs or wellbutrin for more severe cases especially if light therapy doesn’t work.

Lifestyle measures can also be helpful and is considered first line therapy for mild to moderate cases.

Let’s get into it!

light therapy:

This is considered first line therapy and has GREAT research behind it. Most of the research on light therapy uses a light strength of 10 000 lux for 30 minutes daily. It seems to be more effective when used earlier in the day but can work at any time of day.

Outdoor daylight on a clear day is actually more potent than light therapy, but that’s not realistic for many people. This is a great option to consider if you don’t like to get outside and/or we have lots of grey days.

movement:

Aerobic exercise is what has been studied for this, but any movement is great. he important thing is to think about what you’ll actually do in the cold/dark winter.

Specifics are helpful for success!

Sleep Consistency:

Consistent bedtimes and wake times with minimal light and screen use before bed. This helps to solidify a predictable circadian rhythm (internal clock) which really seems to support your mood.

outdoor light exposure:

The outdoor light is even more potent than light therapy if it’s clear outside. Even cloudy outdoor light is more potent than your indoor home lighting. 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.

get your vitamin d tested:

Everyone in Canada should be on Vitamin D at this time of year. Everyone seems to need different doses.

Vitamin D is key for mood, hormones, and immune function, all of which are important at this time of year.

Too light and too much Vitamin D can both cause harm which is why we prefer to test your levels. While this test is not OHIP covered, it’s often covered by health insurance plans.

If the seasonal change is something you struggle with, please reach out to me or your other healthcare providers to get support!

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Disclaimer:

This content is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, naturopathic doctor, or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay seeking it because of something you have read here.

Hi, I’m Dr. Janine, ND

I’m a Naturopathic Doctor currently practicing in Guelph, Ontario, Canada.
I truly believe that our enjoyment of life is closely tied to how we feel physically. When we’re healthy, we can take on anything. But when we feel off, even the simplest tasks become overwhelming. I’ve been through hormonal shifts, sleepless nights as a parent, and the stress of balancing everything. But I also know that with the right strategy, we can go from surviving to thriving—and create a healthy, thriving family in the process.
I look forward to meeting you soon.
***- Dr. Janine, ND***