It’s that time of year again when the days have gotten shorter, and darkness begins to encroach on our workdays. It is difficult for just about everyone to get up before sunrise and continue to work after dark, but for about ten percent of New Englanders, the “down” feelings accelerate to what has become known as seasonal affective disorder, or SAD.
For a true diagnosis of SAD, the depressive episodes must occur over two or more consecutive years and coincide with the seasons of less daylight—in Connecticut, our fall and winter months.
The symptoms of SAD can include disruptions to normal sleep patterns, either sleeping too much or too little, and experiencing exasperation when exhaustion and alertness come at the “wrong” times. Fatigue can make it hard to concentrate. Reduced appetite or cravings for carbs can bring unplanned weight loss or gain. Lethargy contributes to losing interest in daily activities and a withdrawal from social events. In the worst cases, some suffer feelings of hopelessness, anxiety, aggression, or thoughts of self-harm.
So, What Can We Do?
To combat the winter blues, practice positive self-care. Be kind to yourself. Incorporate short wellness activities into your routines, like taking ten deep breaths before each meal or grounding yourself outdoors at sunrise.
Make movement a part of every day—even if you don’t feel like it. Physical exercise releases endorphins, brain chemicals that can improve well-being. Take that movement outdoors for the added benefit of sun exposure. Short lunchtime walks around the block and a longer weekend hike can lift your spirits.
If cravings are a problem, put a healthy choice between your craving and your behavior. For example, have an apple before you allow yourself to have that cookie. You just might not want that cookie afterward.
Engage in social activities that won’t feel overwhelming, like joining a book club or attending a local “meetup” with positive-focused folks with a common interest. Serving others can shift your perspective. Is there a neighbor who could use a hand?
Make a list of several little things that you enjoy and commit to doing one of them each day: a cup of tea, a favorite comedy, a bubble bath…
The Brain’s Relationship to Gut Health
While we used to believe mental syndromes were separate from physical ones, we now have the advantage of understanding the powerful connection between the brain and the gut. We’ve all experienced our “nerves” giving us “butterflies” or “digestive issues.” But gut dysbiosis can also send the wrong signals up to the brain. The gut-brain axis works like a two-way street.
Gut Support to Combat SADness
Using the right gut supplementation, you can reduce negative mood states while increasing positive ones, sometimes surprisingly quickly. You can also make food choices that will help you improve your mental outlook, one meal at a time.
Choose “Happier” Probiotics
Not all probiotics are the same. Studies have shown that specific probiotics have a much greater ability to affect mood than others, so consult a gut-health specialist, or look for a probiotic combination that has been specifically formulated to support the production of neurotransmitters in the gut. The strains in your probiotics matter! Refer to the above chart for the best foods, supplements, and probiotic strains for seasonal sadness.
It’s natural to think of reaching out to a mental health practitioner when seasonal mood issues or when feelings of anxiousness or depression begin to take over your life, but that may only get you half of the support you need. A holistic gut health specialist might be a wise first step to help you rebalance your neurotransmitters, laying a foundation for feeling more joyful, especially during our dark New England fall and winter seasons.
Dana Lapointe is a naturopathic physician and certified mental wellness coach specializing in gut-brain axis conditions and has been practicing in Connecticut since 2010. She recently founded the Health Empowerment Access League (H.E.A.L.), a 501(c)3 non-profit organization whose mission is to empower low-income Americans by providing online health education and increasing access to effective, non-invasive, natural-care options. Dana offers telemedicine, online coaching, and group wellness programs. For an appointment or more information, call or text her office at 860.217.1171.