Seasonal Affective Disorder: Strategies for Being Stuck Inside
As we approach the end of the year, the days grow shorter and colder, so we often find ourselves looking for the warmth and comfort of indoor spaces. Even if we do want to get outside and enjoy the sunlight, the cold makes it harder to stay outside for long. If you or your loved one struggle with this time of year, finding strategies to cope with feeling stuck inside becomes essential.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that presents itself during certain seasons of the year. Symptoms typically begin during the colder months, fall or winter, but there’s a type that arises during the warmer months, spring and summer. The condition is thought to result from reduced exposure to sunlight during shorter days, which can trigger a chemical change in our brains that may lead to depressive symptoms. Additionally, darker conditions from less sunlight prompt our bodies to produce more melatonin, a hormone that regulates sleep-wake cycles.
As the days grow shorter, and darkness sets in earlier, our bodies produce more melatonin and this increase can make us feel drowsier during the day. Additionally, sunlight is an important source of vitamin D, which our bodies produce when exposed to UV rays. However, during colder months, we get less vitamin D because we spend more time indoors. Vitamin D has many benefits but one main benefit for SAD is the production of serotonin, a mood-boosting hormone.
SAD is most commonly seen in adults, with young adults being the most likely to develop symptoms. The reduced sunlight during shorter days increases the likelihood of symptoms, particularly for those who are further from the equator. In the United States, approximately 4-6% of people experience SAD while an additional 20% report a milder version often referred to as the “winter blues.”
As it gets colder, feeling like we are stuck inside could lead to an exacerbation of pre-existing depressive symptoms or the development of new symptoms. One of the best strategies would be to bundle up and get out in the sunlight, but if that isn’t an option there are still a number of strategies that you and your loved ones can use while inside this winter.
Strategies for Being Stuck Inside
Brighten up the home
Since sunlight offers us a multitude of benefits, try and brighten up the home by opening the curtains or blinds to let the sunlight pour in. This will also help with decreasing melatonin production during the day as the days become shorter. Whenever possible, try to move any indoor activities by a window to allow you and your loved ones to get as much sunlight as possible. Even going for a drive on a sunny day can help you get sun exposure.
You could also try and bring in some house plants to add a little more of the outside world to your indoor environment. Nature is often associated with increased happiness, improved well-being, and reduced mental distress. It’s also a great way to bring in more color to help brighten up the indoor space.
Bring in more light
Sunlight is the best when it comes to increasing Vitamin D production and decreasing melatonin production, but there are some artificial lights that can mimic sunlight. Light therapy is considered a first-line treatment for SAD. It consists of exposing yourself to artificial light to keep one’s circadian rhythm, the body’s internal clock, on track.
Light box therapy, a form of light therapy, uses light in a box shape to give off artificial light that mimics sunlight. These light boxes use brighter light bulbs than regular lamps to get that effect. The most effective use of light boxes is to sit in front of them for roughly 20-30 minutes a day, it’s recommended to use them within the first hour after you wake up.
Additionally, there are alarm clocks that give off a light instead of the typical alarm sound or music. Dawn simulators use full-spectrum light, which comes the closest to mimicking sunlight, to give off light that gradually increases in intensity to wake you up. Most smartphones also have settings that will create a flash when receiving notifications, such as when an alarm goes off. There are also many dawn simulator apps which will do the same.
Aromatherapy
Aromatherapy is the use of essential oils for therapeutic purposes. Essential oils are concentrated plant extract that captures the scent of the plant. Each essential oil has different effects on the body. Lavender is one of the most popular essential oils, valued for its ability to boost mood, promote calmness and relaxation, improve sleep quality, and reduce anxiety and stress.
The safest and most effective ways to use essential oils are by applying them to your skin or inhaling the aroma, but you should always check the oil’s instructions and ingredients to ensure you’re using it safely.
Try using a diffuser to spread the scent of the essential oil around a room which is an excellent way to add essential oils to a daily routine or any activity. If you pair the diffuser with other relaxing activities, such as meditation or reading a book, the effects of the essential oils become more effective.
There are many ways to apply essential oil to your skin, such as massages, adding to cosmetic products, or adding to moisturizers or lotions. Another option for pairing essential oils to a relaxing activity is to add a few drops to a bath. Not only is the essential oil being applied to the skin, but it is also being diffused into the air which allows for the scent to be inhaled.
Keep Hope and Practice Strategies for Being Stuck Inside
Symptoms of SAD often appear during the colder months when we are deprived of sunlight. Since these months can leave us feeling stuck indoors, it’s important to track changes in mood and find coping strategies for you and your loved ones. Taking breaks from daily routines can help reduce stress and alleviate symptoms. Brightening up your home and engaging in relaxing indoor activities can also provide relief and support to those struggling with SAD.
Archer Jordan is an intern with Families for Depression and an undergrad studying psychology at Emmanuel College in Boston. They’re fascinated by how human behavior shapes relationships and influences overall well-being. When not studying, Archer loves to unwind with a good comic, crochet a new stuffed animal, or go for peaceful walks around the city.