It’s that time of year again — frigid air from the outside is knocking at our window panes as we prepare to break out our UGG boots for the new season. Needless to say, winter is almost here. While some are prepared for cinnamon cider and mugs of hot chocolate, others aren’t feeling too hot around this time of the year. There is one very common occurrence that may explain why a person experiences less than pleasurable feelings during the winter months: Seasonal Affective Disorder or SAD.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that happens during certain seasons of the year. Although summer depression exists, SAD most often occurs during fall or winter. According to Johns Hopkins Medicine, it is believed that shorter days and less daylight may set off a chemical change in the brain leading to symptoms of depression. Some contributing factors to SAD can include abrupt weather changes, daylight-saving periods, and changes in home conditions during the colder months. One other theory about SAD is that the change of seasons disrupts some human brain receptors (Serotonin and Melatonin), which stabilize mood, feelings, sleep, and cognitive patterns.
What are the symptoms of SAD?
Because SAD is a self-diagnosable mood disorder, its symptoms may vary from person to person. However, the most common symptoms of SAD include:
- Low energy and feeling sluggish
- Difficulty concentrating or staying on task for long periods
- Lacking interest in activities that were once enjoyable for you
- Feeling down and upset for most if not all day, every day
- Anxiety or extreme agitation
- Oversleeping
- Appetite changes, such as craving foods high in fats or carbs
- Rapid weight gain
- Unexplainable irritability
- Thoughts of harming yourself
- Sudden sensitivity to sunlight
6 Easy Ways to Help Combat SAD
While there is no permanent cure for SAD, there are a couple of short and easy ways to help cure the sadness that comes with snow:
Get enough Vitamin D
Because there is less sunlight during the winter months, there is a high chance that a person can suffer from Vitamin D deficiency. Studies show that people battling depression tend to have a lower count of Vitamin D in their systems, which contributes to other mental health issues. Lower levels of Vitamin D in the human body mean less production of mood-stabilizing hormones such as dopamine and serotonin. Be sure to take Vitamin D supplements and pair them with going outside to catch sunlight daily.
Cultivate self-care habits
Bubble baths, aromatherapy and even cooking are all tasks of self-care. While it may not be so ideal to play in a bed of snow, staying indoors and creating a routine that stabilizes your mood can help combat the feelings associated with SAD. Try waking up a bit earlier during the mornings before work to journal out your day and meditate. Whatever activities make you feel more like yourself, indulge in them as much as you can.
Get up and get out of the house
Whether it’s a long walk to a park or a 30-minute run on the treadmill, your body must get moving. An idle body leads to an idle mind, which can cause further mental anguish while battling SAD. Stagnancy is seasonal depression’s BFF, so getting up and out of the house is the best way to keep this disorder friendless. If it is just way too cold for a hike outside, try indoor yoga or pilates in your living room. Strenuous exercises aren’t necessary; as long as your limbs are in rotation, you will see a significant increase in your mood.
Prioritize social activities with family and friends
What better way to battle depression than to spend time with those you love the most? Winter is the perfect time to get crafty with activities for yourself and those around you. Arts and crafts, wine sipping and movie nights are all stellar friend date ideas that can done right from the comfort of your own home. Because SAD affects more than 3 million people a year, there is a high probability that you aren’t the only person in your core group being affected by SAD. Take the initiative to reach out to your peers and discuss ways to brighten up your clique’s mood during the wintertime.
Participate in light therapy
Let’s face it – wallowing in the dark isn’t the best activity to partake in. SAD is commonly experienced due to grey skies, darker clouds, and shorter days during the fall and winter months. Light therapy is known to be an effective treatment for Seasonal Affective Disorder. This specific type of therapy involves sitting near a source of light — usually a special box or lamp specifically made to help combat SAD and other mental disorders. Sitting next to a light source for 30 minutes every day can certainly elevate your mood when the skies aren’t so blue.
Seek professional help
Depending on a variety of factors, some cases of SAD may be more mild or severe than others. If symptoms seem to increase over time, see your healthcare provider for a thorough evaluation. Your primary physician could refer you to a psychologist or psychiatrist who is trained to facilitate effective treatment for your disorder.
These 6 tips are not permanent ways to cure SAD — however, with practice and preparation, there is a high probability that your winter season could run a whole lot smoother.
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