My tips for dealing with seasonal affective disorder

Before we begin, let’s break down what Seasonal Affective Disorder (SAD) is. SAD is described as a type of depression triggered by the change in seasons. This is most seen from summer to fall/winter due to less sunlight and more darkness. 

Let me make one thing very clear, because I don’t like how label heavy this disorder is: There are variations of SAD just like with any other disorder or emotional state, and people can fall anywhere on that spectrum from mild to more severe. If you fall into the category where you would describe it as a true depression, then utilizing other tools and having outside support is incredibly important. I speak from experience when I say that if you are already experiencing depression, then the “fall-behind” clock change and earlier darkness can amplify depressive symptoms.  

Here are some ideas for managing: (Reminder, this is a post about managing the shift into a darker season and not on deep depression.)

Light matters

First and foremost, getting outside when the natural sunlight is bright is key. Try to get out as early as possible allowing your eyeballs to take in that natural light.

My thoughts on sunlight alarm clocks and why I don’t recommend them: There are natural sunlight dawn simulators and alarm clocks on the market, however, since those need to be on your nightstand facing your face and approximately 12-inches shy of your head, I don’t feel comfortable recommending them given the EMF radiation. I am big on NO electronics in the bedroom (if you’ve read my EMF post, you know about the special plugs in my bedroom) including wearable electronics which still emit EMFS (watches and rings…sorry but both are a no for me, though the ORA ring does have an option to lower the EMFs from the ring).

Sun lamps: Unless it’s for a small space or for on your work desk, skip the sunlight panels because for those panels to fall into the category of maybe being affective, studies show that you need to sit in front of them for 30-mins to one-hour at a time generally first thing in the morning and also at dusk. These lamps emit light at 10,000lux which is at least double what regular indoor bulbs emit so be mindful of your time in front of them if you do choose that option. (Links at end of post.)

Mood lighting options (it helps!): I love my projector lamp for mood lighting (there is no actual science behind this). It’s tiny and comes with a remote control with multiple color options but I only opt for the lightest orange hue in the mornings and dark orange/red in the evenings. As much as I love candles and often have them on in the evenings, this has a different feel for dusk/dawn giving me actual sunset vibes. I also love how tiny it is. What I don’t love about it is that it’s not science backed and more-so, how un-chic it is. I’ve been eyeing this SKYVIEW 2 lamp because it provides optimal circadian stimulus customized to your schedule.

Lightbulbs: There are a variety of lightbulbs on the market these days that mimic natural light from bright daytime light to soft, glowy sunlight hues. The key for selecting a daytime bulb that provides daylight brightness is to get one with a color temperature of about 5000K which is true white. (Below 3000 gives a warmer hue). 

If you use these white bulbs you will want to be mindful of having them on in the late evenings as it’s too much exposure to “blue light” and will interfere with your circadian rhythm. 

To mitigate this sans blue-light glasses (winter OR summer), you may want evening specific bulbs for designated lighting. I suggest investing in “blue-free” bulbs such as the SORAA Healthy or (coming soon) SORAA Zero Blue bulbs (apx $35/bulb) . The bulbs are 2700K and there is a reduction of melanopic lumens by ~40% (they are also still dimmable). I have these in my bedroom and love them.

Fun fact: Soraa was founded by a scientist who was awarded a Nobel Prize in physics for his invention of blue LEDs.

Another option would be any of the bulbs or table lamp from BIOS, who also provide bulbs that take circadian rhythm into consideration.

And the last option I will provide is the Block Blue Light bulbs ($22/bulb available in US/UK/NZ/AU). Block Blue Light not only offers bulbs but also red/orange tone reading lamps, strip lights, and even motion lights as well. This is particularly helpful if you are a midnight bathroom user as you do not want to expose your eyes to ANY form of blue light! (If your air purifiers etc have lights, put them on evening mode or use electrical tape over the light.)

There is one more option but fits under a different category for a very specific reason. Keep reading.

Nutrition and supplemental support:

Getting bloodwork done more than once a year is ideal if you want to keep up on important markers like Vitamin D, folate, and Bs which all contribute to mood. A year is a long time and things can change a little to a lot in the matter of just a couple months so it’s best to stay on top of your bloodwork in order to supplement accordingly if needed.

Vitamin D plays a roll in winter (and summer too!). Though we get Vitamin D from the sun, even people who live is sunny-all-year climates can be deficient in this important vitamin which acts more like a hormone in the body contributing to hormone regulation which contributes to mood. If you’re not keen on popping supplements, you can try this Sperti vitamin D lamp. I have not tried this product as I take Vitamin D orally according to my bloodwork markers and it is important to note this is not to be used as a sun-lamp alternative. This is for supplementation purposes only.

Wind-down routine:

Even if you already have a wind-down routine everything feels different when the sun set’s at 4:30, regardless of how many northern hemisphere winters you’ve experienced in your lifetime. As challenging as it may be, your wind-down routine on a consistent time schedule regardless of the time of year. This way when proper evening does roll around, you have that as a touchstone. 

Additionally, adding and adjusting that routine during these darker months can be helpful. Switch from cooler, airy scents to more grounding, warming scents if you use essential oils, sprays, bath-salts, or scented candles (all nontoxic of course). The same goes with skin and body care products which should change in winter months anyway. Even certain essential oil scents are meant to be used in morning, mid-day, or evening given their contribution to your energy.

If you usually do morning meditations only, try adding in evening ones as well, or add in calming breath work- even for just five minutes. You can also experiment with doing things like journaling in the evenings vs mornings or daytime.

Have something to look forward to:

It may be a heart-warming pre-planned meal, a creamy post-dinner turmeric coconut mylk, a detoxing salt bath, chatting with a friend on the phone or seeing them for dinner, or getting some super cozy socks on (my absolute favorite winter or “not feeling well” socks are by Barefoot Dreams). Whatever it may be, have something you look forward to doing or experiencing in the evenings. 

Be mindful

This is of course a given, but being mindful around how much energy you give this time of year specifically. People love to complain about things like daylight savings and the weather, and it’s OK and human to vocalize frustration with these things every now and then, but how much energy do we really need to give to them? The more you talk about how miserable it is, the more you feed into other people talking about how miserable it is, the more miserable you feel! Your brain and body is listening, always. Instead, try mentioning something you’re looking forward to that day, week, or in the coming months instead and notice the shift in energy.

If you are feeling particularly down, hopeless, or depressed, communicate that with your inner circle and always reach out for help from therapists, healers, etc. It’s OK to do so.

UV Free lightbox lamp: Happy Light UV Free lamp

Chic lamp: SAD Light Innolux Epic Bright Light

Box Light: Northern Light Box Light

I created this post as a resource page with recommended products of my own choosing that I either use or consider to be valuable. There are some Amazon affiliate links above and I may receive commissions from purchases made through the Amazon links in this post however this was not a consideration when selecting the items linked.