How to deal with S.A.D.
S.A.D. stands for Seasonal Affective Disorder which is a type of depression that usually occurs as the seasons shift from summer into fall and winter. It has taken on a negative connotation, but it is simply the natural progression through the different seasons we experience here in North America and elsewhere in the world. Of course no one wants to feel blue, but we must continue to normalize experiencing the entire spectrum of human emotions. Change in mood is a normal response to the waning daylight hours which affect us whether we admit to it or not. The issue is that we expect to have the same energy and productivity levels 365 days a year which is not necessarily realistic or natural.
From an evolutionary standpoint, humans were historically on the sun’s clock in terms of how they structured their days. Before electricity, they were limited to what they could do by candlelight during the hours after sunset. People sat around telling stories and cooking over the fire, maybe doing simple tasks they’d done hundreds of times. The electric lightbulb didn’t come around until the 1870s and even then class-rank dictated who got to use them until they became more widely available.
We are organisms governed by light, much like plants. We need a certain amount of sunlight to function at our best. Generally we feel more energized and productive during daylight hours because the sun is a signal for wakefulness and alertness. This is why on overcast days, it’s extra important to carve out time to get outside to keep our circadian rhythms, well, in rhythm.
If you live in parts of the world where daylight wanes throughout the winter, it can be difficult to feel the same level of productivity as during the spring/summer months. This is normal. This podcast by Andrew Huberman is an in-depth discussion on the effects of light on our health.
We ultimately recommend to embrace the change in light and live more in accordance with the natural way of the seasons. This means slowing down, doing less, and resting more in the winter. However, we recognize that in our fast-moving culture, this isn’t always possible for everyone. So, here are some strategies to help you combat what has come to be known as Seasonal Affective Disorder (SAD):
Get outside within 0-2 hours of waking to set your circadian rhythms and induce feelings of wakefulness. Being outside is more effective than looking out the window.
Go outside again as the sun begins its’ descent in the sky. This can give you an extra little boost heading into the evening hours to get a few more things done.
On particularly dark days, consider using a SAD lamp to supplement light in your work space. Here is more information from the UBC Faculty of Medicine on their recommendations.
Follow a dedicated exercise plan and move your body daily. This will increase your energy levels.
Prioritize your most challenging tasks to be done during daylight hours.
But, at the end of the day, understand that there is a natural ebb and flow to our seasons and we are a part of nature. Give yourself permission to slow down in the winter months. There is value in rest.