On top of the mental side effects of COVID-19 and social isolation, seasonal changes (at the end of spring and fall) can exacerbate feelings of depression and anxiety. The winter, in particular, leads to hibernation-like symptoms, which can manifest as overeating, oversleeping, and feeling withdrawn, to name a few. These mood shifts are biochemically related to the circadian rhythm, light, and temperature, so manipulating these resources can help manage the symptoms. How does it work? Melatonin (which regulates the circadian rhythm) spikes when the sun goes down, signaling to the body that it’s time to sleep. Of course, when the sun sets at 4 p.m., hardly anyone in the modern world is ready for bed. This confuses the body and can lead to a plethora of sleep issues, creating a feedback loop that affects serotonin levels and mood. By turning on a 10,000-lux light box (which is about 20 times brighter than a standard indoor light bulb), the body is able to stay more alert. Just turn it off and use blue-light glasses when it’s actually time to start winding down. Combining a light box with red light therapy may be extra beneficial. A few key nutrients for winter months: Additionally, taking time to get outside around noon every day, before it gets too cold (or even when it is), can help increase vitamin D levels and exposure to natural sunlight. Jumping for 30 seconds on and 30 seconds off for five minutes will actually shift hormone levels, along with the added benefits of an endorphin rush. These other HIIT or stress-releasing exercises may help manage your mood.
