Coping with Seasonal Affective Disorder (SAD)

During the fall and winter months, people with Seasonal Affective Disorder (SAD) experience mood changes that are similar to depression and usually improve with the arrival of spring. The symptoms of SAD can include depressed mood, extreme fatigue, lethargy, excessive sleeping, difficulty concentrating, negative thoughts, decreased social interaction, lower libido, and weight gain associated with overeating and craving carbohydrates.

SAD affects over ten million people of all ages in the United States, two-thirds of whom are female. SAD, also referred to as “the winter blues,” can be a mild temporary mood disorder although in severe cases the symptoms are distressing and overwhelming, and interfere with daily functioning. These symptoms are similar to those of major depression and include ongoing feelings of sadness, helplessness, hopelessness, worthless or guilt, a loss of interest or motivation and pleasure in activities once enjoyed, and changes in behavior such as slowed movement or speech, or difficulty in thinking or making decisions.

While the true cause of SAD is not known, in western medicine it is believed that decreased serotonin levels in the brain arising from limited exposure to the sun are involved. This biochemical imbalance is prompted by less sunlight and fewer daylight hours with the approach of winter. SAD is also most prevalent for those who live farthest from the equator where there are the fewest hours of light during the winter. This lack of regular exposure to sunlight is at the core of the syndrome, so light therapy is commonly used to treat SAD in conventional western medicine.

SAD is also a potential problem for those who have difficulty transitioning their internal biological clock or circadian rhythm to a changing schedule of daylight. This inability to transition one’s body clock creates a jet lag effect that results in a variety of symptoms that are associated with SAD. Traditional Chinese Medicine (TCM) can be a very effective tool for tapping into and improving the body’s hormonal regulatory system. In this case, acupuncture moves energy throughout the body and releases endorphins that improve the flow of energy throughout the body while eliminating blockages and balancing the connection between the mind and the body. The release of endorphins through acupuncture counteracts the symptoms of depression, allowing a person to resume a normal life.

According to Traditional Chinese Medicine, everything has a Yin and Yang aspect: opposing forces that complement one another and form part of a greater whole. Yang is positive in sign and relates to masculinity, activity, warmth, and brightness; it also refers to qualities such as increasing, lifting, and dispersing. Yin, on the other hand, is negative in sign and relates to femininity, nourishment, passiveness, cold, and darkness. `Yin also refers to the decreasing, descending, and contracting aspects of nature.

In terms of the seasons, the Yin cycle begins in autumn when the amount of daylight gradually decreases and continues until the spring equinox. The arrival of the autumn marks the beginning of the Yin cycle, with a tendency toward isolation, sadness, and grieving. For those people whose constitution due to gender, genetics, environment, or lifestyle is more Yin in nature, these feelings may be even more pronounced. It is most common in females who are older, living in cold and dark environments or climates, with isolation and lack of social life—also known these days as quarantine. However, fall and winter do not have to be a time of sadness, exhaustion, or binge eating.

Based on TCM, the winter months are associated with the Kidney energy system, the root of our vital Qi or life force energy. Our bodies require extra energy in the winter to fend off Wind and Cold, so it is only natural when it is cold and dark outside to feel more lethargic as well as emotionally and physically sensitive to our surroundings. To maintain balance and ward off SAD, we need to conserve our energy in winter by avoiding excessive physical, mental, or emotional stress. Likewise, a lack of sleep or poor nutrition further depletes our body’s store of energy and increases the possibility of experiencing not only a depressed mood but also depressed immunity.

Here are some tips to harmonize your energy for a healthy and happy fall and winter:

During the fall and winter months, keep physically active but do not over-strain yourself. Allow yourself the opportunity for rest and recovery after exercise. Create a daily routine that is based on daylight hours which will increase your exposure to sunlight as you exercise. Any type of aerobic exercise will help to increase the release of dopamine, a neurotransmitter that helps stabilize mood; 30-45 minutes of moderate walking in the sunlight can make a big difference. When you cannot get outdoors, it is still important to maintain an exercise regime; try tai chi, qi gong, yoga, or stretching to promote healthy circulation, reduce stress, and stabilize mood.

All health programs are supported by a good diet. It is natural to crave foods during the winter that provide a quick source of energy and that are high in calories because extra energy can be stored as fat to help keep the body warm. With Seasonal Affective Disorder, one may crave carbohydrates in the form of starches and sweets but these tasty bits quickly raise blood sugar that is followed by a crash, fatigue, and mood swings. During the fall and winter, consume starches made from whole grains rather than refined white flour. Add proteins such as nuts, fish, and small amounts of healthy fats, and eat lots of dark leafy greens. It is natural to crave warm, slow-cooked cereals, stews, and soups at this time of year, so it is a good idea to avoid cold drinks and raw vegetables. Add Yang spices like garlic, ginger, black pepper, cloves, and basil for flavor and to restore your energy in preparation for spring.

Although the tendency to become more inactive and isolated reflects the shrinking, retracting nature of cold weather, it is important to communicate openly with those who are close to you. Nourish personal relationships because they can help you maintain a healthy and positive outlook on life.

If you or somebody you know suffers from Seasonal Affective Disorder or depression, and are looking for a natural way to deal with it, we welcome you to contact us at Tao of Wellness to find out the ways in which Traditional Chinese medicine can help.