Seasonal Affective Disorder (“SAD”) is a form of clinical depression that comes and goes in a seasonal pattern. It is sometimes referred to as “winter depression” due to a lack of natural sunshine and time outside. It usually affects people from September to April, with the greatest occurrences in December through February.
It is believed that those deficient in Vitamin D and natural sunshine suffer the most. With those who live further from the equator even more strongly affected due to the levels of sunshine and warmth.
With these deficiencies the hypothalamus in the brain suffers. This can then disrupt our circadian rhythms and therefore also our melatonin and serotonin.
Serotonin affects our mood and appetite. Not enough serotonin is linked to depression and decreased energy, trouble sleeping, loss of interest in activities, decreased sex drive and appetite or weight gain changes.
What are some of the options to relieve SAD?
- Light therapy: fifteen to thirty minutes of this therapy daily can relieve symptoms until springtime when SAD resolves itself
- Move move move: consistent exercising assists with brain fog and depression
- Take a vitamin D supplement
- Get outside to capture natural vitamin D
- Try cognitive behavioral therapy for unhealthy habits (mental health care therapist, psychologist, counselor)
- Eat a healthy diet, step away from the cravings of starchy carbs and sweets
As always ask for help from those that understand this challenge.
Symptoms
- Feeling sad or having a depressed mood.
- Loss of interest or pleasure in activities once enjoyed.
- Changes in appetite; usually eating more, craving carbohydrates.
- Change in sleep; usually sleeping too much.
- Loss of energy or increased fatigue despite increased sleep hours.
- Social withdrawal
- Feelings of hopelessness or pessimism
- Feelings of irritability, frustration, or restlessness
- Feelings of guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy, fatigue, or feeling slowed down
- Difficulty concentrating, remembering, or making decisions
- Changes in sleep or appetite or unplanned weight changes
- Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
There are also things you can do for yourself to help relieve symptoms:
- Get help. If you think you may be depressed, see a healthcare provider as soon as possible.
- Set realistic goals in light of the depression. Don’t take on too much. Break large tasks into small ones, set priorities, and do what you can as you can.
- Try to be with other people and confide in someone. It is usually better than being alone and secretive.
- Do things that make you feel better. Going to a movie, gardening, or taking part in religious, social, or other activities may help. Doing something nice for someone else can also help you feel better.
- Get regular exercise.
- Expect your mood to get better slowly, not right away. Feeling better takes time.
- Eat healthy, well-balanced meals.
- Stay away from alcohol and drugs. These can make depression worse.
- Delay big decisions until the depression has lifted. Before deciding to make a significant transition—change jobs, get married or divorced—discuss it with others who know you well and have a more objective view of your situation.
- Remember: People rarely “snap out of” a depression. But they can feel a little better day-by-day.
- Try to be patient and focus on the positives. This may help replace the negative thinking that is part of the depression. The negative thoughts will disappear as your depression responds to treatment.
- Let your family and friends help you.
Photo credit: Image by Joe from Pixabay
As always consult with your Licensed Health Care Professionals. Our content is meant to inform or is the view of others. Research wisely and choose your highest and best.