The Impact of Light and Temperature on Mental Health: Understanding and Managing Seasonal Affective Disorder
As the days grow shorter and the temperatures drop, many of us find ourselves experiencing subtle – or not so subtle – shifts in energy, mood, and sleep. For some, these seasonal changes bring profound challenges, affecting their mental well-being and daily life. From a holistic perspective, understanding the roots of these shifts, particularly Seasonal Affective Disorder (SAD), can open doors to natural, balanced ways to support ourselves through the colder months.
Why Shorter Days Can Affect Our Energy and Mood
Our bodies are deeply tuned to natural rhythms – light, temperature, and seasonal cycles all that play critical roles in our mental health. When summer turns to autumn, daylight hours decrease, and when autumn turns to winter, daylight hours decrease even more, meaning less and less exposure to sunlight. This lack of light can impact our internal clock, or circadian rhythm, which regulates sleep-wake cycles, energy levels, and even hormone production.
Energy Levels: Sunlight helps stimulate serotonin, a neurotransmitter essential for mood stability. Less sunlight means less serotonin, often leading to low energy, fatigue, and slower cognitive function.
Mood Shifts: Darkness signals the brain to produce more melatonin, the hormone that helps regulate sleep. Increased melatonin production can leave us feeling lethargic, and without sufficient, it can disrupt the balance between melatonin and serotonin, contributing to mood swings, irritability, and feelings of sadness.
Sleep Changes: With less sunlight during the day and earlier darkness, our circadian rhythms often shift. You may feel tired earlier in the evening or struggle to wake up in the morning. The disruption can leave us feeling out of sync and less rested.
Understanding Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder is a form of depression that typically occurs in late fall or early winter, when daylight hours are reduced. While the exact cause of SAD is still being researched, it’s thought to involve a combination of decreased sunlight exposure, biological clock disruptions, and changes in serotonin and melatonin levels. Interestingly, some recent research has proposed that humans might carry residual genetic mechanisms from ancestors who hibernated. This theory posits that our seasonal slow-downs could reflect ancient patterns of conserving energy and during times of limited resources and sunlight.
Symptoms of SAD:
Persistent sadness, depression or hopelessness
Low energy and fatigue
Oversleeping or insomnia
Changes in appetite, often craving carbohydrates or sugar
Difficulty concentrating
Reduced interest in activities that are typically enjoyable
Holistic Approaches to Alleviating SAD
From a holistic therapy perspective, treating SAD means working with the body, mind and soul in ways that honor the natural rhythms while helping you adapt to seasonal shifts.
Light Therapy - One of the most effective approaches to combat SAD symptoms is light therapy, which involves exposure to a lightbox that mimics natural sunlight. Ideally, individuals use light therapy for 20-30 minutes each morning to help regulate their circadian rhythm and encourage serotonin production. However, consult with a doctor to determine the ideal light intensity and duration for you.
Nutrition and Supplementation - As holistic therapists, we focus on the mind-body connection and believe it can be useful to be curious about nutrition and nutritional supplements to support mental health. More and more research is coming out each year identifying the crucial role nutrients play in wellness.
Vitamin D: Since sunlight exposure is limited in the fall and winter, many people become deficient in vitamin D, which is essential for mood regulation. Adding a vitamin D supplement or incorporating fortified foods like orange juice, yogurt and milk/plant based milks can help.
Omega -3-Fatty Acids: Found in fish, flaxseeds, and walnuts, omega-3-fatty acids support brain health and mood stability. They can also be found in capsule form if foods rich in omega-3-fatty acids aren’t your favorite.
B Vitamins: B vitamins, particularly B6 and B12, play a significant role in neurotransmitter production and energy. Incorporating foods like leafy greens, beans, and whole grains can help, or, consider a B-complex supplement.
Mindfulness of Sugars and Refined Carbs: While you may crave sweets, excess sugar can lead to energy crashes and mood swings. Focus on balanced, whole-food meals to maintain stable energy levels and allow yourself to have sugar and treats in moderation.
Daily Routine and Movement - Establishing a daily routine during fall and winter is vital to creating stability. Regular schedules help regulate sleep patterns and minimize the impact of shorter days. Here are some routine-focused recommendations:
Get Outside: Whenever possible, spend time outside, even if it’s cloudy. Natural light, even in lower doses, can positively impact mood.
Physical Activity: Exercise boosts endorphins, the body’s natural “feel-good” hormones. Aim for at least 20-30 minutes a day of movement you enjoy, like walking, dancing, yoga, or any exercise that invigorates you.
Mindful Mornings: Start the day by connecting to yourself - perhaps with gentle stretching, a short meditation, or a gratitude practice to set the intention for the day.
Holistic Therapies - A range of holistic therapies can support folks through SAD by addressing mind-body balance.
Acupuncture: This is an ancient practice that can help rebalance energy, or “qi”, in the body and may reduce symptoms of depression and anxiety.
Therapeutic Massage: Regular massage sessions can reduce stress, promote relaxation, and enhance mood by stimulating serotonin and dopamine production.
Holistic Embodied Psychotherapy: Therapy is a great tool that can help with SAD by addressing the mind-body connection, incorporating practices like mindfulness, breathwork, and body-based exercises that boost mood and energy.
Shifting Our Perspective on SAD
While the experience of SAD can be challenging, viewing fall and winter as the seasons of rest and restoration can help shift our relationship with it. In nature, winter is a time for hibernation and slowing down. Perhaps SAD is a reminder that we, too, are part of nature’s cycles and rhythms. Instead of pathologizing the need to slow down, what if we saw it as an invitation to prioritize rest, connection, and inner work?
As holistic therapists, we encourage embracing this season as a time to nurture yourself deeply. Acknowledging your unique needs, experimenting with different strategies, and connecting with others can create a support network that helps you not only survive but truly live through the darker months.
Tired of feeling so crumby all winter long?
Ready to shift your relationship to the colder, darker seasons?
We got you. Just head to the contact tab in the upper right-hand corner of our website, submit your contact form and we will be in touch ASAP!