As the days get shorter and the cooler months roll in, it’s normal to fall into a bit of a seasonal slump. You might feel more fatigued, less excited about your usual hobbies, and a little down as the temperatures drop. And for most people, this isn’t necessarily a cause for concern.
But for 1 in 20, this slump can go beyond wintertime blues and turn into a mental health condition called seasonal affective disorder (SAD).
The good news is that with the right treatments, you can manage symptoms of SAD — and if you’ve been looking for natural options to complement your care routine, massage could be worth a try. Here’s what to know about massage for seasonal affective disorder, including the benefits, options, and tips for getting started.
Understanding Seasonal Affective Disorder (SAD)
We often think of seasonal affective disorder as only occurring in the winter and fall, but this isn’t always the case.
SAD is marked by a seasonal pattern of depression that lasts 4–5 months out of the year, and it can happen during any seasonal change — even in the spring or summer, which is known as summer-pattern SAD.
While not everyone will experience SAD the same way, some common signs and symptoms include:
- Feeling low or having a sense of emptiness that lasts for at least two weeks
- Increased stress and anxiety
- Feeling frustrated, grouchy, or restless
- Feeling extra tired, or like your daily tasks are taking much more effort than usual
- Losing unexpected weight
- Having trouble sleeping
- Physical symptoms like muscle tension, pain, headaches, or digestive problems that don’t seem to be linked to anything else
When To See Your Doctor
SAD can be hard to identify, especially if you’re used to feeling down during certain times of the year. So, how can you know if your seasonal blues are normal, or something you should see your doctor about?
Put simply, any combination of the above symptoms can be a sign that it’s time to speak to your physician. In addition, be sure to make an appointment if you’ve been feeling hopeless, unmotivated, or sad for days at a time, or you’re turning to alcohol or other substances to feel better.
First-Line Treatments
For wintertime SAD, one of the most common treatments is phototherapy or bright light therapy (also called BLT). It’s thought to improve your mood by mimicking the sunlight you’d usually get in the warmer months, which may boost certain levels of neurotransmitters.
Your doctor might also prescribe:
- A vitamin D supplement if your levels are low
- Antidepressants
- Cognitive behavioral therapy (CBT) or other types of talk therapy
- Spending time outside, if possible
How Can Massage Benefit Those With Seasonal Affective Disorder?
More and more research is showing that massage can have a surprising impact on mood, anxiety, and well-being as a whole. Although there haven’t been many studies yet on massage for SAD specifically, its benefits could make a positive difference in the way you feel.
When added to your self-care routine (especially during seasonal changes), massage may be able to help with things like:
Reducing Stress and Anxiety
You probably won’t be surprised to hear that massage can ease anxiety and stress, but it might surprise you to know that this benefit is actually fairly well-studied. In fact, one article from the American Massage Therapy Association (AMTA) highlights research showing that massage may ease anxiety in:
- The elderly
- Psychiatric patients
- People living with chronic pain
- Nurses
- Children and adolescent mental health patients
- People living with fibromyalgia
- Patients with generalized anxiety disorder (GAD)
This is by no means a full list of those who can feel better with the help of massage. But it does point out just how calming it can be — especially when dealing with the stress and anxiety that often comes hand-in-hand with wintertime blues.
Improved Mood
Past studies have shown that massage can be a serious mood booster, even for those without mental health struggles.
How does it work? Put simply, the power of touch may trigger the release of endorphins in your brain — similar to what you’d get after an intense run or a good laugh with someone you love. Plus, less stress can often directly translate to a better mood, and the research so far seems to support this benefit.
In one 2022 study, massage with aromatherapy was shown to significantly ease feelings of depression and anxiety in elderly adults. Beyond that, another article by AMTA notes that studies have found that massage may boost mood and ease depression in other groups, including those with health conditions like chronic fatigue syndrome.
May Help With Pain, Fatigue, and Other Symptoms
Did you know that it’s common for people with depression to have unexplained back pain, headaches, or muscle tension? The good news is that massage is one tool that could help you soothe physical symptoms like these when they come up.
It’s thought to naturally relieve aches and pains in a few different ways, including:
- Reducing stress, which may change the way you perceive pain
- Boosting endorphins
- Stimulating pressure receptors
In addition, it’s common for those with SAD to notice sleep problems or insomnia when the seasons change. Fortunately, adding massage to your bedtime routine could aid in your ability to sleep better, which can also help support your mental health.
How To Try Massage for SAD: From Spa Visits to Home Massage
Curious about adding massage into your seasonal self-care regimen? The good news is that there are many ways to get started, whether you want to opt for professional massage or use a daily method that’s a little more practical.
Here are a few ways to give it a try:
Ask a Partner
One of the best ways to try massage for SAD is to ask a partner.
Not only is it free, but the power of touch from someone close to you can be very healing when you’re feeling down. In fact, research has shown that massage within a relationship — both giving and receiving from your partner — can lead to a big improvement in overall well-being and stress levels. In addition, the power of touch may:
- Relieve aches and pains
- Trigger the release of hormones linked to trust and happiness, like serotonin and oxytocin
- Improve mood, cognition, and mental health
Try a Local Massage Clinic
For more advanced relief — whether it’s for mood, muscle pain, or all of the above — visiting a spa or massage clinic can be well worth a try.
When you set up your appointment, be sure to let them know that you’re mainly looking to try massage to help with seasonal mental health challenges. This way, they can connect you with the best therapist (and type of massage) to help you feel better.
Of course, regular spa visits aren’t always practical for everyone. But if you’re interested in signing up, many offer bundle deals or short-term membership options, which could make it easier on your wallet over the fall and winter.
Invest In Home Tools
Massage tools have come a long way over the years, and investing in a reliable option can make it simpler to include massage in your seasonal self-care routine — especially when someone else isn’t available to help.
To get started, you could try an FDA-certified device like the MedMassager Body Massager or Foot Massager Plus, both of which are powerful for aches, pains, and stress relief. On top of being trusted by physicians, these tools can support your mental well-being by helping you build more mindfulness and self-care into your daily life.
Pair Self-Myofascial Release With a Workout Routine
Self-myofascial release is a type of massage that involves slow, steady, and moderate pressure – usually in the form of rolling. Many people add it to their routine a few times per week in the morning or at night to stretch and relax the muscles. And while it has incredible benefits on its own, it can be a powerful mood booster when coupled with an exercise routine.
In fact, just like massage, exercise can boost happiness chemicals, energy levels, and your overall mood. It can be so impactful that it is even sometimes recommended as part of a treatment plan for those with SAD.
In other words? If you’re looking to get the most out of trying massage for SAD, pairing exercise with something like foam rolling can be a great way to support your mental health from multiple angles.
Tips for Trying Professional Massage
If you decide to seek professional massage for seasonal affective disorder, here are some tips to help you feel your best during and after your session:
- Ask your local spa for a therapist experienced in working with clients living with mood disorders, depression, or SAD.
- Chat with your therapist about other symptoms. Do you tend to deal with fatigue, neck and shoulder pain, or joint pain in the winter? Whether connected to seasonal depression or not, a soothing massage session can be the perfect time to address other aches and pains.
- Communicate your needs throughout the session. Your massage therapist will be trained to adapt their style and techniques to what feels best to you.
- Use it as a time to practice being in the present moment. Research has shown that bringing our awareness to the “now” can often help improve mental health.
How Often Should I Get a Winter Massage To Support My Mood?
If you’re new to massage and going the professional route, it’s perfectly fine to just start with one session. This gives you a chance to discover what you like (and what you don’t), as well as monitor its effects on your mood. From there, you can decide if it’s practical to go for weekly, twice-monthly, or once-a-month sessions.
If you’re opting for home massage, you can use it as much as you like (within safe limits of course). A once-daily 15-minute massage session can be a great way to destress and make your self-care a priority after a busy day. But even just a few times per week could help you see a positive difference.
What Are the Best Types of Massage for SAD?
When it comes to massage for seasonal affective disorder, here are some of the best modalities to ask your therapist about:
- Swedish massage, a popular light-pressure massage that focuses on relaxation, better circulation, and pain relief
- Aromatherapy massage, a modality that infuses the benefits of soothing or uplifting essential oils
- Hot stone massage, which uses the power of heat to bring extra relaxation to your muscles
If more intense pressure is your cup of tea, deep tissue and sports massages can also be good choices. However, if you’ve never had a massage before and aren’t sure what you like, it’s usually best to start with gentler options, as deep pressure can feel too strong for some.
What To Consider Before Trying Massage
Massage is regarded as relatively safe, but it may not be right for everyone all the time. For example, certain injuries and health conditions — like those that affect your organs or heart — may mean that you’ll need to speak with your doctor first.
It’s better to stay on the safe side, so be sure to check with a healthcare professional before trying massage if you:
- Have cancer or are receiving cancer treatments
- Have a current or recent injury
- Are recovering from surgery
- Have a history of (or symptoms of) blood clots
- Are pregnant
- Have any condition(s) that you’re not sure about
Managing Seasonal Affective Disorder: Treatments and Remedies
When you’re dealing with seasonal affective disorder, massage can be one comforting piece of your self-care toolbox — but it’s not the whole picture. And as a complementary therapy, it can be great alongside your treatment plan, but it's not a treatment or cure itself.
With that in mind, it’s important to work with your doctor to find the right combination of treatments and remedies to support your mental health as winter rolls in. The good news is that there are many trusted tools and strategies out there, including:
Bright Light Therapy
As mentioned earlier, bright light therapy is one of the most commonly recommended tools for patients with seasonal affective disorder.
A main benefit of this treatment is that it’s easy to try, and you don’t need a prescription to get started — although it’s a good idea to work with your doctor along the way. It only takes around 20-30 minutes per day and is often suggested as part of a morning routine.
Medication
Antidepressants are another treatment for seasonal affective disorder that can work well for some, especially in more severe cases.
SSRIs like fluoxetine (Prozac) or paroxetine (Paxil) are two popular options, but there are also other types of medication like Wellbutrin that may work better for some people. If you’re interested in trying a prescription for SAD, your doctor can help you decide which one is best for you.
Talk Therapy
Talk therapy can be effective for helping you build emotionally healthy habits and cope with stress. And certain kinds of talk therapy can be especially helpful for those with SAD.
Cognitive behavioral therapy (CBT) is the one you might hear about the most, but many types of talk therapy can help you:
- Notice and address untrue or unhelpful negative thoughts
- Find new perspectives on problems or challenges
- Discover healthier ways to handle stress
- Stick to your treatment plan
- Feel more supported
- Catch onto early signs that your depression might be getting worse
Healthy Lifestyle Habits
Aside from prescribed treatments, building an overall healthy lifestyle is one of the most powerful steps you can take toward better mental health. Some great places to start include:
- Adding more fruits, veggies, and other nutrient-dense foods to your diet
- Getting your body moving more, whether that means a daily morning walk or hitting the gym a few times per week
- Asking your doctor about testing for vitamin or mineral deficiencies
- Practicing better sleep hygiene
- Exploring healthy tools for stress management, like talk therapy or mindfulness
The Takeaway on Massage and Seasonal Affective Disorder
If you tend to get in a wintertime slump due to seasonal affective disorder, it’s important to visit your doctor to find the right treatments for you. Along the way, it can be worth asking whether massage therapy could fit into your self-care routine.
Massage may offer powerful benefits like reducing stress, promoting feel-good endorphins, and even helping with aches and pains that can come with SAD. You can get started by asking a partner, visiting a trusted massage spa, or using a restorative massage tool like those from MedMassager.
Pick up the MedMassager Body Massager Plus today to get started, or view the full range of tools here.
