A few years ago, I moved out to a less noisy and lively neighborhood. When the colder months started to come around the corner, I started feeling anxious and depressed. I associated this with the lack of life and noise around me, but as summer came around, my resentment to face the outside world slowly diminished. Turns out I used to experience “winter blues”, or as they call it Seasonal Affective Disorder (SAD).
If you notice changes in your mood around colder months – starting fall to the end of winter – don’t worry, you’re not alone. According to the American Psychiatric Association, an estimated percentage of 5% of U.S. citizens suffer from seasonal depression which is likely to last around 40% of the year.
Having to go through these depressive episodes at the same time every year isn’t a pleasant feeling at all. You deserve to be able to enjoy the colder seasons. This shift in the emotional state comes from the decreased exposure to sunlight. Hence, causing a biochemical imbalance in the brain. After reaching out to experts, I have compiled some ways to overcome seasonal depression and enjoy the festive season.
What is seasonal affective disorder (SAD)?
Seasonal Affective Disorder has been identified as a type of depression according to the Diagnostic Manual of Mental Disorders (DSM-5). Since people with SAD experience symptoms similar to those of depression, the matter isn’t something to overlook.
The reasons behind SAD aren’t certain, but experts believe that the drop in one’s moons happens to a disruption in the body’s circadian rhythm – the body’s biological clock – which highly affects how we feel.
Others believe that the cause is disruption of hormones; serotonin and melatonin. These hormones are responsible for our sense of happiness and sleep regulation. Also, the decreased exposure to sunlight significantly decreases the amount of vitamin D we absorb daily. This leads to a sluggish feeling.
According to the Mayo Clinic, seasonal depression is more likely to affect those with previous depression and/or bipolar disorders. Also, the disorder is four times more likely to affect women than men, especially those between the ages of 18 to 30.
What are the symptoms of seasonal affective disorder (SAD)?
SAD has been identified as a form of depression. Well, a seasonal one. Nonetheless, the symptoms are very much similar to those of depression. These symptoms include feelings of hopelessness and emptiness, losing enthusiasm for activities you were interested in, experiencing changes in appetite, or being unable to concentrate like usual.
Other symptoms of SAD include feeling tired all the time, having low energy, and sleeping too much, or too little, as cited by Orenstein and Pugle.
How to overcome seasonal depression?
Seasonal depression seriously takes a toll on one’s mental health during the colder months. I know I’ve suffered a lot before learning how to deal with it. Although there are some tools on the internet to help you get through these winter blues, the best course of action would be to seek a professional. Doctors, therapists, and psychiatrists might prescribe certain medications or a suitable therapy method.
No matter what route you decide to follow, I have gathered some tips from experts to help you in addition to therapy of course. Try them out and talk to your doctor to come up with a personalized plan that’s suitable for you.
Our bodies are different in so many ways. What might make me feel better, might make someone else feel a hundred times worse? So, there’s no one-size-fits-all. The best bet here is to experiment and find what works for you. Allow yourself to go through trial and error, and adjust your routine according to what makes you feel best.
Here are some ways to cope with seasonal depression:
Keep your body healthy
Because of how healthy your body is affecting you in so many ways, it’s especially important to maintain a healthy lifestyle when you’re prone to depression. We don’t directly see the effects of our lifestyle habits on our habits, that’s why we tend to overlook this aspect and consider medication right away. When it’s our habits that need to change.
From here, maintaining a healthy lifestyle reduces the effects of SAD. When you move your body, eat healthy and balanced meals, hydrate your body well, and treat nutritional deficiencies, you’re taking care of your body which directly translates to taking care of your mind, and overall well-being.
Maintain a regular sleep schedule
I mentioned earlier that SAD is mainly caused by a disruption in our internal clocks. So, for us to add on with irregular sleep is you confusing your circadian rhythms to a high degree. You want to wake up and sleep at the same time (preferably early), avoid any caffeinated drinks after 2 pm, and reduce screen time as much as possible before bed. According to the National Sleep Foundation, you should ditch any screens at least 30 minutes before bedtime.
Get enough vitamin D
Sunlight is the main source of vitamin D for our bodies, and because sunlight is significantly less during colder months, it can lead to a vitamin D deficiency at that time. In an article published by PMC, it has been reported that there is a significant relationship between vitamin D and depression, as well as other mental disorders.
However, it’s not recommended that you take any supplements by yourself. So, consult your doctor if adding vitamin D supplementation is a good choice for you.
Don’t overwhelm yourself
You shouldn’t cause yourself even furthermore stress by thinking about how to reduce the stress accompanied by seasonal depression. Ironic, isn’t it? The rule here is: no setting high expectations. You want to be as kind and compassionate as possible with yourself. The season is already draining on its own, you don’t need any more of that.
If you’re not someone who enjoys or has tried running before, it’s not realistic that you set a goal to run 5 miles every day to cope with SAD. Try starting out with a walk during sunlight. Even if you don’t feel like doing anything, at least sit beside a window or stretch your body. Be kind to yourself. Listen to what your body is telling you to do. Give yourself time to progress with each passing day, there’s nothing to miss.
Plan ahead
When we don’t feel like ourselves, we tend to sleep on a lot of activities we used to do. It’s easy to go out with friends when you’re feeling light and energetic, but it seems like a daunting task when you’re experiencing winter blues. I know for myself that during these times, people tend to socially isolate themselves. Staying for days under warm blankets. But, what this does is increase the impact of seasonal depression.
Try to fill your schedule with social activities and things to do. You want to wake up and feel like there are things you’re looking forward to doing. Remember not to incorporate tasks that you don’t want to do. Well, of course, we all have obligations but try to fit in as many fun and enjoyable things as possible.
For instance, you can plan a coffee date with your friend, sign up for a Pilates class, go to a painting workshop, or it could be as simple as scheduling daily walks in your schedule. It’s easier to schedule ahead because it gives our minds less time to think about what to do next.
Light box therapy
A light therapy box is a box that mimics sunlight and gives out bright light to treat seasonal affective disorder (SAD) and other conditions. This type of therapy is used to affect the chemical brains that are associated with sleep and mood, hence, reducing the effects of SAD.
Since sunlight is especially limited during fall and winter, a light therapy box is sure to help regulate your mood. According to Healthline, lightbox therapy works by balancing serotonin circuitry in your brain, increasing alertness, and regulating your biological clock. If you can’t take on those winter blues – or can I say, grays – discuss light therapy with your doctor.