How to Manage Seasonal Mood Changes

It is Winter here in the Pacific Northwest. As we near the Solstice, I notice my mood shifting. My energy isn’t as good, I tire more quickly, and I find little things bothering me more than they normally would. I know I am not the only one impacted by seasonal variations. Anecdotally, I hear friends, colleagues, and passerby’s lament about the day after day gray skies and the early sunsets.

I am not stranger to the impacts of the darkness on mood and energy. Having completed my doctorate training in the Interior of Alaska where there is less than 4 hours of daylight in the Dead of Winter, I learned what a difference the darkness can make. Here are some strategies that I have personally used or recommend to my patients based on the evidence of what works for seasonal mood changes. Note, I am intentionally using the term “seasonal mood changes” as not everyone experiences Seasonal Affective Disorder. Nonetheless, many people’s moods are still impacted in the darker months.

1. Exercise. I can feel the virtual eye rolls before I even type these words, but here me out. Evidence shows that exercise can have as significant an effect on mood as antidepressants. You don’t have to become an Ironman athlete to reap the psychological benefits of exercise. Aim for consistent movement. Start small. Make a goal that seems laughably attainable and start there. Do this every day until you start craving more and then expand your goal. Eventually, moving your body 30 minutes a day 3-5 times a week will likely make a big impact on your mood. A mix of slow, low heart rate movement combined with something that elevates your heratrate is ideal.
2. Fish Oil. This may come as a surprise, but there is a growing body of evidence that suggests fish oil is also on par with being as effective as antidepressants for treating mood disorders. The dosage, ratio between EPA/DHA, and quality matters. The recommended dosage is 1-2 g/day. Higher EPA compared to DHA is more protective against depression. It is also beneficial to have lower DHA levels as higher DHA levels are correlated with higher LDL levels. While it may seem strange that fish oil could protect against depression, I suspect it has to do with its anti-inflammatory effects as one potential contributing factor for depression is inflammation. Definitely consult with your primary care physician before taking fish oil or any supplement, especially if you have a mood disorder or a heart condition.
3. Vitamin D. Vitamin D deficiency is surprisingly common. According to the Cleveland Clinic, 35% of those living in the US are deficient in Vitamin D. The term ‘Vitamin’ D is a bit of a misnomer, as Vitamin D which is found in food and sunlight is also a hormone. It is more likely that someone will be deficient in Vitamin D if they do not have sufficient access to sunlight. If you are struggling with changes in your mood due to seasonal variation, I would highly recommend having your Vitamin D levels checked by your Primary Care Physician. You can increase your levels of Vitamin D by taking supplements, increasing your sunlight exposure, or through diet. Common foods high in Vitamin D include fish, liver, fortified milk, and eggs.
4. Socialize. There is also ample evidence that depressed mood and isolation go hand and hand. alternatively, there is evidence that connecting with others can improve many health outcomes, including mood. At least some of your socialization will come from in person interactions, but that can be challenging in the Winter months. As with other recommendations, start with an achievable goal for socializing. Build this into your routine. Think about socializing by doing things you already do or enjoy doing. If you like to work out, join a group fitness class. If you like cuisine, take a cooking class or talk to the grocery store employee in the produce department. For introverts or those who are more isolated, integrating socialization into what you are already doing will make it less daunting and more sustainable.
5. Get exposure to light, even if it’s a SAD light. It is important to get outside as soon as you wake up. If you live in a Northern or gray climate, you may not have access to good quality natural light. If this is the case, you may benefit from a “SAD Light.” When looking for a SAD light, make sure you find one with at least 10,000 lux of light. Ideally use it within the first hour of waking up in the morning and for approximately 30 minutes a day. I would not recommend using this later in the day as this may impact your circadian rhythm. You should consult with your healthcare provider before using.
6. Do what you would normally do, even if you don’t feel like it. A treatment for depression with a strong evidence base is behavioral activation. This treatment approach, in essence, encourages you to gradually move towards doing the activities you normally enjoy, even if you do not have a desire to do them presently.

Putting it all together, when I was in Alaska, even though I was in a place with some of the highest rates of Seasonal Depression in the US, I managed to make it through graduate school with a relatively stable mood by implementing the tips above. I woke up at the same time every morning and went for a run inside. I would then sit in front of my SAD light while doing a bit of computer work before my day started. I kept a strict routine so that I would continue doing the things that were ‘normal’ to me and not let my mood dictate my behavior. I took fish oil and Vitamin D. Socializing was a struggle for me as I tended to burry myself in schoolwork, but I would make an effort to say ‘yes’ to social invitations and bond with my cohort members.

While you can’t escape the gray, there are many mind/body-based interventions that can help you keep the blues at bay through the Winter months. I would encourage you to give these things a try and if you have mood symptoms that sustain, if you have a difficulty functioning, and certainly if you have thoughts of suicide, you should consult with a mental health professional and your Primary Care Physician.