Psychology expert rates remedies for winter depression
The holidays are behind us, but the dark, frigid days of winter remain. If you’re feeling down, you might be experiencing seasonal affective disorder, commonly called SAD. SAD is a depression that often starts in late fall and improves in spring. SAD is common and highly treatable.
Dr. Kelsey Scampoli, PsyD, LP, an outpatient psychologist at M Health Fairview Clinic – Eagan, encourages anyone who is feeling the winter blues to try some lifestyle strategies to help manage symptoms through the darker months. Lifestyle strategies can be used in combination with clinical treatments like therapy and medication, if needed. Talk to your mental health or primary care provider about what is right for you.
Dr. Scampoli rates potential remedies. A 0 rating means there’s no evidence it’s helpful or might even be harmful. A 10 means scientific evidence supports the technique – and so does Scampoli’s years of experience.
Light boxes = 9
Bright light therapy remains one of the most effective non-medication treatments for SAD. Lights are available at a variety of price points and are easy to use. Just turn on a 10,000-lux light box and sit near it for about 30 minutes each morning to help regulate your circadian rhythms and improve mood.
If you don't have access to a light box, other light options are also effective. Scampoli recommends:
- Sitting by window
- Going for a walk during daylight hours. You could even take up a winter sport to get you outside and moving.
- Planning a trip somewhere with sunnier weather.
Don’t forget to wear your sunscreen if you are going to be exposed to sun.
Cognitive behavior therapy (CBT) = 9
Your primary care provider can help connect you to amental healthcare provider. Therapy can effectively help you manage stress, depression, and anxiety.
Medication = 9
Medications like bupropion XL (Wellbutrin XL) are specifically FDA-approved for preventing and treating seasonal episodes. Start with your primary care provider to discuss the best option for you.
Rigorous exercise = 8
Physical activity is good for your mental and physical health. Studies showthat150 minutes of exercise that gets your heart rate up each week may be as effective as an antidepressant for depression.
Nutritious diet = 7
Eating well could have you feeling well. Prioritize vegetables and protein or follow a diet like the Mediterranean diet for a mental health boost.
Spending time with others = 7
Feel better with meaningful socialization. You might find joy in joining a group, texting a friend, or striking up a conversation with a cashier. Touch also boosts oxytocin, a hormone that promotes emotional well-being. Giving a hug, getting a massage, or cuddling with a pet can release oxytocin.
Consistent sleep schedule = 6
A foundation for good health is getting enough sleep. Maintaining a consistent sleep schedule can help you weather the ups and downs of the day. Try to go to bed and wake up at the same time every day.
Music = 6
Permission to turn up the volume. Interacting with music can heal. Whether you prefer to dance, sing, play, or listen, engaging with music can release dopamine, a hormone that helps with mood regulation.
Busy schedule = 5
Having things to do can give you a sense of purpose and create structure. Setting some goals or planning some activities can give you something to look forward to and help you manage expectations. Make sure to prioritize meal planning, sleep, and exercise in your schedule.
Video games = 5
It might come as a surprise that video games can help with mood. For some people, video games provide a connection to others and an outlet for emotions and creativity.
Journaling = 4
Journaling can help you process your emotions. By writing down what you’re feeling, you might start to notice triggers and patterns. Another option is to track your mood in an app.
Alcohol = 0
Alcohol is a depressant and can worsen sleep, so it’s not a healthy choice for mood regulation.
Cannabis = 0
Current research suggests that cannabis is likely to worsen depression symptoms.
Caffeine = unknown
Research isn’t conclusive on whether caffeine can improve mood. But we do know that too much caffeine can worsen sleep, which can worsen depression symptoms. Try reducing your intake to see if you feel better.
Essential oils = unknown
You might find it calming to dab lavender oil on your wrists or spritz the room with a light jasmine scent. While using scent is probably low-risk, research isn’t conclusive on how effective essential oils are for easing mental health concerns – in part because products are not regulated.
If you want to try using scent, start sparingly since essential oils might irritate skin or overwhelm senses. Don’t ingest them. Talk to your healthcare provider about any concerns.
If you need a pick-me-up, try a few of the strategies to see if you feel better. Remember, spring will be here before you know it.
