As days shorten and grow colder, for many, their mood falls right along with the temperature. It's not weird to feel a little lethargic or depressed during winter; however, with changes in seasons, some people experience a more serious depression-like condition known as Seasonal Affective Disorder. In this blog, we will look at what SAD is, why it occurs, and also learn some coping strategies for it.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that generally appears along with the low sunlight of fall and winter. The symptoms most often occur during the winter months, though some people do tend to feel the effects of SAD when it is spring or summer-perhaps extremely rare.
SAD isn't just about feeling a little down or unmotivated; it can seriously affect one's day-to-day life. People with SAD generally experience poor energy, difficulty concentrating, disturbed sleep and appetite, and feelings of hopelessness or worthlessness.
What are the Causes of SAD?
The exact cause of SAD is not known, but it is definitely related to the individual's responses to the change in daylight. Potential causes:
Disrupted circadian rhythm: Because of the lesser sunlight during autumn and winter, your internal clock may be readjusted, which in turn can lead to further disturbance in maintaining proper sleep habits and other states of mood.
Reduced levels of serotonin: Reduced sunlight levels can reduce the levels of serotonin. Low levels of serotonin are associated with depression.
Melatonin production: During this time of the year, the body starts producing more melatonin, a sleep hormone, in response to darkness. An increased level of this hormone is associated with fatigue and disrupted sleeping patterns, leaving individuals in states of heightened lethargy.
S.A.D Symptoms:
Though symptoms may vary from one individual to the next, some of the common ones include:
Feeling depressed throughout the day,
Loss of interest in activities
Low energy and fatigue
sleeping a lot or too little
weight gain or loss
difficulty concentrating
feelings of hopelessness, guilt, or worthlessness
In the worst cases, thoughts of self-harm or suicide
Coping with SAD
Fortunately, there are a number of effective ways to cope with and treat Seasonal Affective Disorder. Some of the most common treatments include:
1. Light Therapy: One of the effective therapies for SAD, this includes sitting in front of a special light box and giving artificial sunlight for about 30 minutes to an hour daily.
2. Therapy and Counseling: CBT seems quite effective for persons with SAD because it helps patients handle negative thoughts and behaviors that further worsen depression.
3. Medications: Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), may be prescribed to those with more severe symptoms. These will stabilize their mood and lessen the symptoms.
4. Get Outside: Natural light on overcast days can actually be more helpful for improving mood. Take time to go outside, especially in the morning, or sit near a window to get daylight.
5. Exercise and Diet: Regular physical activity and a healthy diet can help to improve your mood and energy levels. Try incorporating exercises you enjoy, like walking, running, or yoga, to help fix/lessen symptoms.
6. Keep a Routine: Maintaining a regular wake-up, eating schedule, and bedtime will make your body's internal clock run smoothly and thereby help improve general well-being.
Final Words
Understanding what SAD is and how to cope with the disorder makes quite a bit of difference. Taking proactive steps in doing so-whether light therapy, counseling, or just simply getting outside more-can help minimize its impact while improving mood during those darker months. Know that help is available if you or someone you know may be suffering from SAD. Sources: Seasonal Affective Disorder- Johns Hopkins University
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