09 Jan Seasonal Depression and How to Overcome it
Summer days and warm nights are over, and the “ber” months have arrived. They don’t sound like “brrrr” for no reason. With the arrival of shorter days, early darkness, and colder weather, many of us often notice a shift in our mood – sometimes referred to as the “winter blues” or a “seasonal slump.” For some, this “slump” is more than just a passing feeling and can be what is known as Seasonal Affective Disorder (SAD). SAD is a form of depression that is characterized by persistent fatigue, low energy, and feelings of sadness that coincide with the changing seasons. Seasonal Depression is very common and many people, especially those who live in areas where winters are longer. Understanding and addressing what SAD is is important as it can affect daily life, relationships, and your overall well-being.
Seasonal Affective Disorder is a type of depression that occurs around the fall and winter months, depending on where you live, when the days become shorter and the weather gets colder. While it is very normal and common to start to slow down and feel sluggish during these months, some signs and symptoms that you may be dealing with SAD include:
- Persistent low mood or sadness
- Fatigue or low energy
- Sleep disturbances (sleeping too much or having trouble falling asleep)
- Increased appetite
- Weight gain
- Difficulty concentrating or making decisions
- Loss of interest in activities you once enjoyed
- Social withdrawal or feelings of isolation
- Feelings of hopelessness, guilt, or low self-worth
- Thoughts of suicide (seek help immediately if this occurs)
This disorder is different from clinical depression due to its predictable seasonal pattern – typically starting in the fall and/or winter. It improves as the weather starts to get into the warmer months, such as spring and/or summer. In contrast, clinical depression is not tied to any specific season.
There are many different factors for why Seasonal Depression happens. Lifestyle changes, as well as biological and environmental factors, can all play a role. During these fall/winter months, depending on where you are, there is a significant decrease in sunlight exposure which can result in lower serotonin levels (contributing to feelings of depression), increased melatonin production (disrupting your sleep cycle), and vitamin D deficiency (playing a role in mood regulation). Some additional changes that could contribute are a decrease in outdoor activity, less exercise, dietary changes, and social isolation.
Depending on where you live, there may be no escape in the inevitable cold, dark winters, but that doesn’t mean we can’t combat SAD! Here are some helpful tips and tricks to kick those winter blues.
- Lifestyle Changes
○ Spend time outdoors/ in natural light whenever the weather allows
○ Find a winter hobby (skiing, snowboarding, knitting, puzzles, baking, etc.) ○ Maintain a regular sleep schedule
○ Take a trip
- Light Therapy
○ Light therapy lamps that mimic natural sunlight
○ https://www.goodhousekeeping.com/product-reviews/
- Nutrition
○ Incorporate mood-boosting nutrients (omega-3s, vitamin D)
- Seek Professional Help
- Social Connection
○ Stay connected to your friends and family during these months (group facetimes, baking together, board games, watching movies, etc.)
The cold months don’t have to be the worst months. With the right tools and support system, you can curb those winter blues. There are sunny and brighter days ahead but that doesn’t mean that we can’t enjoy the snowy, cozy, and comfy ones too!
Sources:
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/s yc-20364651
https://pmc.ncbi.nlm.nih.gov/articles/PMC4673349/
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/ drc-20364722
https://www.medparkhospital.com/en-US/lifestyles/omega-3-health-benefits-of-nutrition#:~:text= Omega%203%20lowers%20blood%20pressure,heart%20disease%20and%20ischemic%20stro ke.
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
