Does the thought of the colder months approaching make you feel sad? It does us, but we are talking about a different kind of SAD—seasonal affective disorder. As the days get shorter, sunlight becomes limited, and millions of people each year struggle with this condition. Now, what is SAD exactly? What seems to be behind it? And, most importantly, how can you make sure you’re successfully coping with seasonal affective disorder?
Tune in to Alive Explorations‘ exploration to better grasp why you might feel the way you do and how to turn the tables in your favor.
What is seasonal affective disorder (SAD)?
Seasonal affective disorder, or SAD, is a type of depression that’s linked to the changing seasons. As such, it’s most common during the fall and winter months when daylight hours are shorter and the weather tends to be gloomier.
While it might seem like just a case of the “winter blues,” SAD is more serious. As such, it can have a significant impact on your daily life.
Causes of seasonal affective disorder
About 5% of adults in the U.S. experience SAD, which, in general, lasts for about 40% of the year.
The likelihood of developing SAD isn’t the same for everyone, however.
The fact is, it varies based on
- Where you live,
- Your age,
- And your gender, with women being more likely to be affected.
But what exactly causes seasonal affective disorder?
While the exact reasons are unknown, certain factors are believed to contribute to this condition in a major way.
One of the biggest culprits may be the lack of sunlight. Those who start work early often wake up while it’s still dark in winter. This change in routine messes with the body’s internal clock (aka circadian rhythm) and contributes to sleep disruptions and mood swings, among others.
Another factor is the drop in serotonin levels—the so-called happy hormone—which the lack of sunlight also causes.
Speaking of hormones, changing seasons can also affect your melatonin levels. And since melatonin is a hormone that influences sleep patterns, it’s expected that sleep problems will also come with its drop.
Symptoms of SAD
People with SAD often experience the following symptoms:
- Persistent sadness or poor mood that doesn’t go away
- Lack of energy and feeling tired despite getting enough rest
- Loss of interest or motivation in activities you usually enjoy
- Insomnia or difficulty in staying awake
- Changes in appetite
- Social isolation
Do any of these symptoms sound familiar? If so, take them seriously as they may indicate you have seasonal affective disorder.
Tips for coping with seasonal affective disorder
Several steps can help you feel better and keep SAD in check. Let’s explore them!
1 Get outside
No matter how cold it gets, make it a habit to get outside at least once a day. During daylight hours, that is, preferably, in the morning. You don’t even have to do anything specific! A brisk walk or sitting by a sunny window to get a dose of natural light will complete the job.
2 Maintain a healthy diet
What you eat can have a big impact on how you feel. So, to cope with your emotions better, focus on a balanced diet rich in whole grains, fruits, vegetables, and lean proteins. Make sure to limit your sugary and high-carb food intake, though. They might give you a temporary boost but will have you crashing down sooner than you know.
3 Exercise regularly
Regular physical activity is a natural mood booster. It doesn’t have to be intense—moderate exercise like walking, yoga, regular meditation, or stretching can make a difference. Aim for at least 30 minutes daily to help lift your spirits and keep your energy levels up.
4 Get professional help
Do you live in a state like Tennessee, where the weather can get particularly harsh and feel the effects of SAD? Between 4 to 6 percent of Tennessee’s population suffers from SAD, especially in the northern part of the state. You may find yourself in a similar situation, yet nothing appears to help with your coping with seasonal affective disorder. In that case, professional help is your best choice. Mental health treatment centers can provide the support you need in a structured environment and through various therapy programs. These include cognitive behavioral therapy, dialectical behavior therapy, and medication management.
5 Use supplements
If you’re not getting enough sunlight, you are probably deficient in vitamin D. Some studies suggest vitamin D can alleviate symptoms of SAD, so you may want to check with your doctor and consider taking it in supplement form during winter months.
6 Establish a routine
Having a fixed schedule can help your body set its internal clock, positively affecting your mood. That said, establish a regular daily routine for waking up, sleeping, and exercising. And stick to it!
7 Opt for light therapy
This consists of sitting before a special light box that reproduces natural sunlight. This common therapy is another great way to help reset your body’s internal clock and boost serotonin levels.
Stop SAD from making you sad!
Don’t let the lack of sunshine dim your light! Follow our tips for coping with seasonal affective disorder, and you’ll emerge from it all stronger, brighter, and more in control of your well-being. Finally, while the season may be tough, so are you, so you can transform your SAD-ness into happiness!
Author’s bio:
Danny Mills II is the Chief Marketing Officer at Time Wellness of Arkansas, a leading mental health treatment center that provides holistic and personalized care for individuals and families. He utilizes his communication and critical thinking expertise to guide the organization’s daily operations and strategic direction. He aims to support optimal health and wellness while fostering a culture of excellence, compassion, and innovation at Time Wellness of Arkansas.
Photos used:
https://unsplash.com/photos/text-FyaLuxqlZj8
Sources:
https://www.psychiatry.org/patients-families/seasonal-affective-disorder
https://issuu.com/highlandacademy/docs/issue_2_april_18_2023/s/24381092