Seasonal affective depression

Seasonal affective disorder is a common occurrence here in the Pacific Northwest. Their is much to be learned from science as well as the cultures of this world.

Vitamin D:

Here in the Pacific Northwest, depression from the long grey winters is fairly common. Here are some ways to combat the grey weather gloominess.

1. Vitamin D supplementation can be very helpful. People often take between 1000-2000 IU's daily to help treat these symptoms. I have known people to take doses as high as 5,000-10,000 IU daily; you might consider discussing this with your physician at those levels.

2. Vitamin D blood testing can be done, but some insurance won't cover it.

3. Fish oil can be high in Vitamin D, as can mushrooms found in the grocery store.

Light:

The most obvious thing about the long winter is the lack of bright light. Even snowy days seem to brighten the amount of light in a house with bounced light and improve people's moods.

1. "Mood lights" can take different forms. Some are more like alarm clocks that create a sunrise effect. Others are bright lights to put your face in front of for 30-60 minutes every morning. These lights are commonly found in stores.

2. Avoiding blue lights in the evenings. Most electronic devices now have a nighttime mode which will turn the screen a little more orange. It helps reduce blue light exposure. Blue light exposure causes more wakefulness in the brain.

3. General light. Some people might want to save some money in the winter and turn on as few lights as possible. This is the opposite of what you want to do if you are struggling with the winter blues. Exposure to bright full lighting for at least the first half of the day can be very helpful.

Heat:

Something less intuitive than light is heat. Heat can be a source of comfort but also a source of healing. Many Northern cultures have some version of a steam bath, sweat lodge, or sauna. Some people enjoy tanning beds or trips south to get a few weeks of warmth. Now tanning beds are frowned upon because of skin cancer risks.

1. My pick is the sauna, as it seems to consistently show the most health benefits with the fewest amount of associated risks and barriers to access.

Culture:

Hygge is a Danish culture that focuses on togetherness, comfort, and well-being. A culture that warms the heart in the dead of winter. Here is a link to a little book The Little Book of Hyggee.