We can all relate to feeling a little down once the colder, darker days of winter set in, but for some, the mood change is so drastic that they’re affected with seasonal\u00a0affective\u00a0disorder (SAD).<\/p>\n
According to The Mayo Clinic<\/a>, oversleeping, appetite changes (especially a craving for foods high in carbohydrates), weight gain, tiredness, and low energy are symptoms specific to winter-onset SAD.<\/p>\n If you’re dealing with a bit of seasonal depression, read on to find what five therapists and doctors suggest to combat the effects.<\/p>\n Get moving<\/strong> Soak up the sun\u00a0<\/strong> Cognitive\u00a0behavioral therapy<\/strong> Try light therapy\u00a0<\/strong> Get more vitamin D\u00a0<\/strong>
\nIf you can’t take your daily\u00a0jog outside due to dark evenings or snowy streets, get a gym membership, download a fitness app, or watch YouTube yoga videos in your living room. “Exercise boosts endorphins and keeps your mood lifted during the winter,” says Julia Musker, a licensed marriage and family therapist at\u00a0Walk It Out Therapy<\/a>. “Even 10 to 20 minutes each day will make a difference!”<\/p>\n
\nWinter blues hit hardest in the mornings when you\u2019re getting out of bed. Ani Kalayjian, a clinical psychology professor, tells her clients to open curtains as much as possible to get exposure to natural light as soon as the body is waking up.<\/p>\n
\nAccording to Dr. Kelly Rohan<\/a>, the director of clinical training at the University of Vermont, cognitive behavioral\u00a0therapy, a form of talk therapy that seeks to change thought patterns and behavior, can help break the cycle of seasonal depression.<\/p>\n
\nLight therapy entails sitting close to a special light box that\u00a0provides 10,000 lux (a unit of measurement\u00a0for light\u00a0intensity) for 30 minutes a day, usually as soon as you wake up. “You need to have your eyes open, but don\u2019t look directly at the light,” suggests Dr. Michael Craig Miller<\/a>. “Many people use the time to read a newspaper, book, or magazine or catch up on work.”<\/p>\n
\nEveryone should take a daily supplement of 2,000 IU, but higher doses of vitamin D may be needed to effectively treat SAD, according to\u00a0Dr. Andrew Weil<\/a>. It’s estimated that more than 70 percent of the U.S. population is vitamin D deficient, so upping your intake during winter can make a big difference in your overall mood.<\/p>\n