As the seasons change, so can our moods. For many, the colder, darker months bring a challenge known as Seasonal Affective Disorder or appropriately known as S-A-D, also known as seasonal mood disorder or seasonal depression.
But here's some good news: physical activity can help.
While exercise may not be the cure-all for everyone suffering from SAD, it may be a good complement to other treatment options.
Let's explore the benefits of exercise in helping to alleviate seasonal depression.
Understanding Seasonal Depression
Seasonal Affective Disorder is a form of depression that occurs seasonally, typically during fall and winter when sunlight exposure is reduced and we’re spending less time in the fresh air of the outdoors. Symptoms often include low energy, irritability, difficulty concentrating, changes in sleep patterns, and a general sense of malaise.
The Role of Exercise in Battling Seasonal Depression
Exercise has long been recognized as a natural mood booster, and its impact on mental health, including depression, is well documented and may be profound. When it comes to seasonal mood disorders, incorporating regular physical activity into your routine may be a game-changer.
Here are some key benefits:
- Increased Production of Feel-Good Chemicals: Exercise serves as a powerful catalyst for mental well-being by stimulating the release of mood-enhancing chemicals in the brain. During physical activity, the body produces endorphins, neurotransmitters that act as natural stress relievers. These endorphins trigger a positive feeling, similar to morphine. Additionally, exercise boosts serotonin levels, a neurotransmitter linked to mood regulation. The combined effect of increased endorphins and serotonin contributes to an improved mood, reduced anxiety, and a heightened sense of well-being.
- Improved Sleep Patterns: Engaging in regular exercise holds the key to improved sleep patterns and enhanced sleep quality. Physical activity helps regulate circadian rhythms, reinforcing the body's natural sleep-wake cycle. The increase in body temperature during exercise, followed by the subsequent cooldown, signals the brain to release melatonin, the sleep-inducing hormone. Furthermore, as previously discussed, exercise reduces symptoms of anxiety and depression, common contributors to sleep disturbances.
- Stress Reduction: Exercise stands as a potent antidote to stress, offering a holistic approach to mental well-being. As mentioned earlier, physical activity triggers the release of endorphins, the body's natural stress relievers, promoting a sense of euphoria and calmness. Regular exercise also reduces levels of stress hormones like cortisol, mitigating the impact of chronic stress. Engaging in physical activity provides a healthy outlet for pent-up tension, fostering a clearer mindset and improved emotional resilience. Whether through aerobic activities, strength training, or mindful practices like yoga (or better yet, all 3) exercise emerges as a reliable ally in combating stress.
- Boosted Self-Esteem and Confidence: Regular exercise serves as a potent catalyst for boosting confidence and self-esteem. Physical activity contributes to positive changes in body composition, fostering a sense of accomplishment and pride. Achieving fitness goals, whether big or small, enhances self-efficacy and reinforces one's belief in their capabilities. Additionally, the release of endorphins during exercise not only uplifts mood but also cultivates a positive self-image. Engaging in a consistent workout routine fosters discipline, resilience, and a deeper connection with one's body, translating into heightened confidence and a more positive self-esteem. The transformative power of exercise extends beyond the physical, influencing a profound sense of self-worth.
Now I’m not claiming that exercise is the panacea or cure-all for depression or SAD. These conditions are serious and should be treated by trained medical professionals. Having said that, exercise may be a good adjunct to other treatments and may reduce or eliminate the need for other treatments.
If you suffer from SAD and are a regular exerciser, stay with it. Perhaps you can increase the frequency and/or the intensity of your workouts. If you don’t currently have a fitness routine, there’s no time like the present to begin one.
Pick something that you can stick with. Try to include a cardio conditioning component, a strength training component, and a mobility/flexibility component, like yoga. One more thing: given that SAD is associated with social withdrawal and isolation, group fitness may be just what the doctor ordered.
Additional Resources
- For those eager to explore more on the connection between exercise and mood, consider checking out these reputable sources:
National Institutes of Health - Seasonal affective disorder and engagement in physical activities among adults in Alaska:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8079121/ - Harvard Health Publishing - Exercise is an All-Natural Treatment to Fight Depression:
https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression - Psychology Today - Exercise as a First-Line Treatment for Depression:
https://www.psychologytoday.com/us/blog/the-healthy-journey/202206/exercise-first-line-treatment-depression
Here's to a season of health, happiness, and the healing power of exercise.
