Author: Lynda Benigno
Seasonal Affective Disorder (SAD) is a depression that occurs at the same time each year. For some people, myself included, late fall to spring feels like a hibernation hell. The days are lacking in sunlight and warmth. Holidays spaced close together, invite overindulgence of food, especially sweets, leading to weight gain. Getting up in the morning becomes impossible without a large cup of coffee. I become irritable and experience mood swings. My energy levels plummet, and I walk through each day lethargic and desperate for the evening hours to approach so I can go to bed. I have difficulty concentrating and less interest in social activities. If your winter blues start to affect every part of your life, you may have SAD. For some people, SAD is debilitating, and it's important to get help.
Lower levels of sunlight in the fall and winter cause dips in serotonin, which regulates mood. Melatonin levels are altered, and circadian rhythms, the body's sleep-wake clock, are disrupted. Your mood lowers, you want to sleep all the time, and you are overeating. You feel fatigued, are struggling to perform at work, and activities you usually enjoy hold no interest anymore. Most people who have SAD see their doctor due to extreme fatigue, assuming they are ill.
To those diagnosed with SAD, do not despair. There are a few things you can do to lessen your symptoms.
See a therapist - In studies, cognitive behavioral therapy has been shown to be more effective than using a lightbox.
Exercise - Bundle up and take a walk, even if it's just around the block. If the cold is too much for you, hit the gym.
Light Therapy - Light therapy replicates natural light using fluorescent bulbs and helps regulate melatonin levels. A lightbox can be purchased online or in many drug stores. A therapist can prescribe a recommended time frame of exposure based on the severity of your symptoms.
Take a Vacation - Pick a vacation spot that is sunny and warm. Even a weekend getaway will improve your mood.
Listen to Music - Upbeat music has been shown to improve mood in both the short and long term.
Eat Well - Choose healthy foods over sweets and carbs. Eating more fruits and vegetables can aid in increasing your energy levels and preventing weight gain.
Do you suffer from SAD? Are there any tips that you find helpful in combating your symptoms? We would love to hear from you in the comments section of Instagram or Facebook.
The opinions expressed in this article are of the author and not intended to diagnose, treat, or cure any physical or mental condition. If you are struggling, please contact your healthcare provider, the National Suicide Prevention Hotline at 1-800-273-8255, or Stepping Stone Community Services at 330-577-4099.