Winter blues, light therapy and a “dopamine menu”

People with seasonal depression may experience the following symptoms [2]:

• Mood problems such as sadness, boredom, or irritability
• Needing more sleep
• Feeling tired and having low energy
• Increased appetite with cravings for carbohydrates, such as pasta and sweets, which can lead to weight gain
• Social withdrawal and sensitivity to rejection
• Loss of interest and pleasure in activities

In more severe forms, the characteristic symptoms of depression may include feelings of hopelessness and despair and even lead to suicidal thoughts [3].

The mechanisms of seasonal depression have not been entirely defined. However, in simplified terms, these mechanisms appear to be related to the action of three key neurotransmitters: melatonin, serotonin and dopamine. These small molecules play an essential role in communication between nerve cells, particularly affecting mood, sleep and motivation.

Known as the sleep hormone, we secrete melatonin in the evening and at night, when there is less light. A higher level of melatonin in winter is associated with lower energy levels and an increased need for sleep.

Often called the feel-good hormone, serotonin plays a key role in regulating our sleep, appetite and mood. Serotonin levels also tend to decrease with the reduced natural light in winter, which can affect our well-being.

Known as the pleasure and reward hormone, dopamine regulates our mood and motivation. Although it has not been proven that reduced light directly affects dopamine production, there is no doubt that the reduced number of enjoyable activities during winter, which many of us experience, affects its levels.

The winter blues are primarily caused by reduced natural light. To reduce these effects, we need to increase our exposure to light. This can be achieved through outdoor activities. If these activities don’t provide sufficient natural light, light therapy can be an effective solution to the winter blues. In fact, this therapy increases serotonin levels, reduces melatonin levels and could be beneficial in more than 60% of cases, without causing any side effects [4].

It is recommended that you expose your eyes to a light therapy lamp of at least 10,000 lux, placed at about 30 cm (12 inches) from your face, for 30 to 45 minutes a day. Ideally, the therapy should start in early fall, when the days get shorter, and be continued regularly at the beginning of the day.

LED lamps that emit bluish light should be avoided, as they may be harmful to the retina. Some insurance plans reimburse the cost of the light therapy lamp if it is prescribed by your healthcare professional [5].

Light therapy should ideally be incorporated into a healthy lifestyle program, which should include:

• Regular physical activity
• A balanced diet
• Good sleep hygiene
• Effective stress management
• Activities that stimulate the mind and prevent isolation

Unlike melatonin and serotonin, dopamine does not respond significantly to light therapy. To stimulate its production, exposure to natural light or light therapy must be complemented by activities that bring us enjoyment and satisfaction. These enjoyable moments vary from person to person: immersing yourself in a good book, seeing a show, going to the movies or spending time with loved ones.

The “dopamine menu” concept is believed to have emerged on TikTok and was initially designed for people living with attention deficit disorder with or without hyperactivity (ADHD). This menu offers a simple approach: reduce screen time to help your brain recharge. This method is now recommended in various contexts, including helping to combat seasonal depression [6].

As its name suggests, the “dopamine menu” idea comes from how it is organized like a restaurant menu except it only contains items that give us pleasure.

Appetizers require little effort and provide an immediate reward: watching a short funny video, freshening up your face, doing a short stretching exercise, or solving an easy Sudoku.

A little more demanding, the main course requires a sustained effort but is still within our reach: having lunch with a friend, reorganizing a room, completing a good-sized puzzle, lacing up your skates, exploring trails in the woods or playing a board game.

These little treats make more demanding activities more rewarding: enjoying a well-deserved latte after a hike, calling a friend or loved one to catch up on news, getting lost in a captivating audio book or podcast, taking a hot, soothing bath, or whipping up a tasty dish.

Just like a real dessert, it provides great satisfaction but should be enjoyed in moderation: playing a game on your smart phone, taking a nap, going shopping, or ordering in for a treat.

Special experiences – organizing a trip, enjoying a meal in a fine restaurant or going to a memorable show, for example – are not always possible.

And, as with a restaurant, not all dishes are suited to our tastes. You can always try one type of menu, and if you aren’t satisfied, there’s nothing stopping you from trying another menu more to your liking.

The notion of a “dopamine menu” is not found in medical literature, but these menus consist mainly of activities that we choose ourselves, and which, while stimulating, can be beneficial without harming our well-being.

The winter blues affect nearly one in five Quebecers, while severe seasonal depression affects 1 in 20. While some cases are serious enough to require the intervention of healthcare professionals and the use of medications, most cases can be largely controlled by healthy lifestyle habits (physical activity, quality sleep, balanced diet, etc.) complemented, as needed, by light therapy, and why not, by a completely personalized “dopamine menu”. Happy winter everyone!