How to Manage Seasonal Depression

In this episode (a repeat conversation from 2023), Amanda dives into a common struggle during the winter months: Seasonal Affective Disorder (SAD), or seasonal depression. She shares listener struggles, the science behind how light impacts our mood, and actionable, research-backed tools to help you navigate the winter blues.

In this episode you'll learn: 

• The definition of Seasonal Affective Disorder (SAD) and why the decrease in daylight hours is the biggest contributing factor.
• The three empirically supported treatments for SAD: Antidepressant medication, Bright Light Therapy, and CBT-SAD.
• The fascinating science behind how melanopsin cells in the eye and retinal responsivity link directly to your vulnerability to seasonal depression.
• Why the single most high-payoff habit for mental and physical health—especially in winter—is getting morning sunlight exposure.
• Practical guidance on using a Bright Light Therapy (Happy Lamp) device as an accessible, research-backed alternative to natural light.

3 Takeaways:

1. SAD is linked to decreased daylight hours, but understanding your unique contributing factors (biological vs. seasonal stressors) is essential for choosing the most supportive intervention.
2. New research points to lower retinal effectiveness to light in winter months as a possible biological vulnerability for SAD, suggesting why light-based interventions are often highly effective.
3. Daily morning sunlight is essential for optimal health of every human, but appears especially supportive for those struggling with SAD, who may benefit from supplementing with a bright light therapy pad.

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📘 Other Resources:

• "Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39)
• Other resources:
  • Understanding and Treating Seasonal Affective Disorder | UPMC HealthBeat Podcast
  • Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood | Huberman Lab #43
  • Using Light to Optimize Health | Huberman Lab Podcast #68 (helpful times stamp @ ~ 1:12:00), Huberman Lab Light Protocol
  • The Role Of Environmental Light Exposure
  • Melanopsin Driven Pupil Responses and Physical Activity

Website: https://www.regulatedliving.com/podcast

Email: amanda@regulatedliving.com

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise