Short, dark days and long, cold nights. The winter months–with its frigid temperatures along with daylight-saving time–can certainly take its toll on a lot of adults. Although winter can be magicial, wonderful time of the year, it can also cause feelings of sadness for many.
While feeling sad because of the lack of sunshine and gloomy weather is considered normal, if you start feeling depressed each and every day of the winter months, you may have Seasonal Affective Disorder (SAD). But don’t worry, SAD can be managed, and helpful treatment is available. Keep reading to understand more about SAD and learn some useful tips for combatting SAD:
Understanding Seasonal Affective Disorder
SAD is also commonly known as seasonal depression or the winter blues. If you think you are struggling with SAD, you’re not alone. It’s a common condition that affects more than 3 million people in the United States per year.
According to Mayo Clinic, SAD is a type of depression that’s related to changes in seasons–it begins and ends at about the same times each year. Most commonly, symptoms will start in the fall and continue into winter months. However, SAD can also cause depression in the early spring or summer months as well.
Causes:
The main cause for SAD is a chemical imbalance of serotonin and melatonin levels along with changes in your circadian rhythm.
- Serotonin is a brain chemical that affects mood. A lack of sunlight can cause your serotonin levels to take a dip, which can result in depression.
- Melatonin affects both your mood and sleep patterns. When melatonin levels change significantly due to the changing seasons, it can cause poor sleep and mood swings.
- Circadian rhythm is your body’s biological clock. Due to changes in sunlight, your body’s clock can get disrupted–causing feelings of sadness and depression.
Symptoms:
SAD has multiple symptoms that mimic symptoms of depression. These symptoms usually continue to grow in severity as the winter months progress. You might have SAD if you are experiencing some of these common symptoms:
- Depression– Feeling overwhelming sad or feeling helpless or worthless.
- Lack of energy– Getting out of bed seems harder than usual. You are often feeling lethargic or sluggish.
- Troubles with sleeping– Experiencing problems falling asleep or staying asleep.
- Difficultly concentrating– Focusing on work becomes more difficult.
- Loss of interest– Activities that you may normally enjoy are suddenly becoming less enjoyable.
How to Battle SAD
SAD doesn’t have to shape your life and control your mood throughout the winter months. Try out some of these tips to help beat the winter blues:
- Exercise– Stay active even during the winter months. When it’s safe to do so, try taking a run outside on a mild day or try out some fun winter activities. Use an indoor gym on the cold and snowy days.
- Avoid excessive intake of alcohol– While alcohol may make your depression feel better temporarily, binge drinking can make your depression worse over time and lead to an addiction. Alcohol or drugs should never be used as a coping mechanism.
- Healthy diet– Make sure you get in enough of your essential nutrients. Nutritious foods can actually boost your mood! Check out Prevention’s post, SAD Meals To Make You Happy for some great tips.
- Soak in as much sun as you can– Not every day of the winter is gloomy! Take advantage of any sunlight you can. Take a walk outside during your lunch break on a mild day. Sunlight is very beneficial in boosting your mood.
- Sleep– Keep a sleep schedule and stick to it. Aim for around 8 hours of sleep per night. Try not to take any excessive naps throughout the day.
When You May Need to See a Professional
If you are living a healthy lifestyle and following advice to cope with SAD but are still feeling depressed, or have thoughts of self-harm, you need to see a professional.
A physician can prescribe medications if that is the best treatment option for you. Anti-depressants can help if you are deeply struggling with depression. However, if you prefer not to take medications, there are other effective treatments available:
- Light Therapy– Therapy lamps are available for purchase, so you can practice light therapy in the comfort of your own home. Light therapy helps build melatonin and get your biological clock back on track.
- Psychotherapy– Talk therapy and other forms of psychotherapy are effective treatments for coping with SAD. Counseling can help you learn to manage your feelings of sadness.
Winter should be the most wonderful time of the year for everyone, so don’t accept living with SAD! It can be treated, and there are many ways to cope with the condition.
How do you fight the feeling of the winter blues? Comment any advice or experiences about SAD below.
Image by: Teksomolika- Freepik
