It’s important to note that SAD lights are by all means not the only approach or best approach for everyone. Research has found that SAD lights may trigger mania for people who also have bipolar disorder. People with diabetes or retina conditions should also be cautious in how they use SAD lamps, as some research suggests they can cause damage to your vision. If you aren’t sure how an SAD lamp will interact with your other health concerns, you should consult a professional.
Utilize physical activities like exercise, creating art, and even sex
Sometimes, getting outside the house and connecting with community can be a great way to manage the isolation that accompanies SAD. While this can look like joining a workout group or going for more walks with friends, Ching Hing-Michaluk says you can get really imaginative with how you engage in community.
“Because I run an affirming sex therapy practice, I hear a lot of creative ways that clients are honoring their mental health baselines and navigating SAD in the community,” Ching Hing-Michaluk says. “That can include daily beach walks with their pups, making rock climbing or bouldering friends, joining open art studios, playing with partners at a kink party, exploring needlework groups, and anything else that can serve as a warming anchor.”
Seek mental health support from a professional
Sometimes, people need additional interventions to manage their SAD symptoms, like medication or supplements to help balance their brain chemistry. For some, antidepressants can help boost serotonin levels, which is a common treatment for anxiety and depression symptoms. Others have anecdotally reported benefits from taking Vitamin D supplements to boost their energy levels when it’s difficult to get your daily dose of sunlight. It’s important to note that research is inconclusive on whether dietary supplements can treat the disorder.
If you find medication to be helpful for you, remember that it’s best to use these tools alongside other support systems that work for you, like talk therapy, outdoor activities, and being social. Because there’s no one way to treat SAD, it’s important to check in with yourself when you’re trying out these coping mechanisms. If possible, consult with a therapist or other behavioral health professional that you trust while figuring out what works best for you.
Ching Hing-Michaluk says their current approach to helping clients with SAD involves personalized care, and they’ve found that, for their clients, many one-size-fits-all supplements and medications aren’t as helpful.
“These days, I work with clients to cultivate their very own wellness team and individualized winter practices that might include gender-affirming acupuncturists, BIPOC-identified nutritionists, or WPATH-certified prescribers able to assess for medication as an adjunct therapy,” Ching-Hing Michaluk says. “Antidepressants, walks outside, and journaling may not be a cure-all for the intensity of SAD, so it’s important to observe your own seasonal shifts and consult with a professional if you’re struggling and feeling alone.”
The only person who is able to fully know what is working for you is you. It might feel hard to check in with yourself regularly, but finding someone you trust to help you with the process can make it feel so much easier. Make a list of people you can reach out to if you ever feel overwhelmed in any way, and don’t hesitate to reach out to a licensed mental health professional if you need additional support.
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