Many Canadians have felt the mood dip that often accompanies cooler weather, which is quite normal given the decrease in natural light that helps regulate our mood and sleep patterns. However, for some individuals, this seasonal shift can manifest as more severe mood disturbances, heightened anxiety, and depression, a condition known as Seasonal Affective Disorder (SAD). The diminished exposure to natural light during these times can disrupt our body’s internal clock, or circadian rhythm, resulting in notable changes in mood and behavior.
There are many natural ways to help decrease the symptoms of SAD available in your area:
Red Light Therapy
During the winter months, hormone levels, particularly melatonin, change in response to the reduction of sunlight received by an individual. This can leave you feeling a reduction in energy and more lethargic during the day. Red light therapy has shown to be an effective way to reduce the production of melatonin in the body and help to regulate circadian rhythms for sleep, improve mood, and increase energy production during the day.
Try a sauna and plunge
Heat therapy has been found to help the body release endorphins. It is also able to lessen symptoms of anxiety and depression by boosting mood, decreasing stress hormone production, and resetting the mind.
Cold therapy also helps the body release neurotransmitters that are beneficial to mental wellbeing. Norepinephrine is a common hormone released after a cold plunge, which is in charge of boosting attention, focus, and mood.
By engaging in both hot and cold therapy, the body is able to better acclimatize to weather conditions, making extreme weather more tolerable.
Try a float session
A great way to relax the body is by doing a float session. This therapeutic practice allows the mind to enter a deep state of relaxation, ultimately boosting the brain’s ability. By entering deep relaxation, the body is able to detox and remove the stress hormone, cortisol. This hormone is known to affect many systems of the body, such as circulatory, immune, and nervous systems. By helping the body balance these systems, symptoms of anxiety and depression will lessen. Floating is also extremely beneficial for sleep patterns. It is able to improve circadian rhythms and control melatonin levels within the body.
Do things that make you happy during the seasons you don’t like A great way to avoid feeling anxious or depressed during certain seasons is to plan activities or outings that bring you joy. See friends, make your favourite meal, listen to music, or treat yourself to a coffee. Taking care of your body also includes loving yourself and being aware of when a little extra self-care is needed.
Go outside
No matter the season, going outside allows the brain to reconnect with reality. Going on a walk, sitting outside of your home, opening your windows, or engaging in sports outside are all good ways to allow the mind to reset. Fresh air and sunlight are known to improve sleep, making them a simple way to help your body rejuvenate.
While all of these examples can reduce symptoms of anxiety and depression, it is important to note that extreme symptoms or severe depressive thoughts should be communicated with friends, family, or your physician in order to create a proper treatment plan.