What is Seasonal Depression? 5 Tips to Combat Seasonal Affective Disorder (SAD)
Seasonal affective disorder, otherwise known as SAD, is a form of depression that affects approximately one in fifteen people between September and April. The effects of SAD can peak during the months of December, January and February.
Why does winter cause depression?
While experts are not sure about the cause of seasonal affective disorder (SAD), researchers have attempted to explain why it affects certain people each year. Here are three reasons why our mood can drop during the winter months:
Due to the increase in darkness, a person's body can overproduce melatonin, making us more lethargic.
Reduction in sunlight disrupts a person's circadian rhythm. This makes it more challenging for our body to regulate our appetite and mood.
Lack of sunlight leads to a person's body creating less serotonin. This is a natural brain chemical that boosts our mood.
What are the seasonal affective disorder symptoms?
According to the Diagnostic and Statistical Manual, fifth edition (DSM-5), symptoms include:
Low energy levels.
Weight gain.
Feeling apathetic.
Social problems.
Excessive tiredness
Over-eating (Carbohydrates in particular)
How to Treat SAD Disorder
Thankfully, the symptoms of seasonal affective disorder can be effectively managed. Below are some straightforward tips that can assist you in dealing with the feelings of SAD, which in turn will help you live a more balanced life.
Tip 1: Vitamins for winter blues
Vitamin D is highly effective in combatting depression. Be sure when purchasing a Vitamin D supplement that you buy a Vitamin K2 supplement too, as Vitamin K2 ensures the Vitamin D is absorbed effectively throughout the body. Omega fatty acids, vitamin B12, and B6 will increase your energy levels and improve your mood throughout the winter months.
Tip 2: Get moving!
Where possible, get outside to exercise during daylight hours and expose yourself to the sun. Sunlight (even in the tiny amounts that winter allows) helps boost serotonin levels, improve your mood, and stop you from feeling sluggish.
Here are some activities to try:
Take a short walk outdoors where possible and have your coffee outside if you can stay warm enough (breathing fresh air boosts our serotonin levels!)
Increase the amount of natural light in your home and workplace by opening blinds and sitting close to the windows.
Exercise outdoors (jogging, cycling, and hiking) to increase the production of endorphins in the body!
Tip 3: Purchase a seasonal affective disorder lamp
Light therapy can also help improve your mood. This involves sitting by a SAD lamp for around half an hour up to an hour every morning. The light from the lamp simulates the light that we miss out on during the winter months.
>> Does light therapy help SAD disorder?
The light assists your brain in reducing the production of melatonin (a hormone that makes you tired) and increases the production of serotonin (a hormone that lifts your mood).
SAD lamps come in various designs, including wall-mounted fixtures, bulbs, alarm clocks, and desk lamps. They produce a very bright light, so do not stare directly at them.
Just make sure you purchase a verified light therapy box, by following the guidelines on this page of the Mayo Clinic website.
Here is a highly rated SAD therapy light that we found for sale on the Beautyshop store.
Tip 4: Build positive experiences into your day
Building positive experiences into your daily life will not only make you feel better short term, as it will boost your mood but it can also help you stay connected to your values in the long term, which will increase your resilience and fulfillment. Ideas include going for a walk by the sea, calling your best friend, or spending time doing your favourite hobby (e.g., painting, baking, etc.).
It's a good idea to make this into a daily practice so when a difficult day comes, which can leave you feeling particularly low, these positive experiences can act as a buffer against stress. A great way to start is to write a list of as many life-enhancing activities you enjoy and schedule them into your diary.
Tip 5: Seek out therapy for seasonal affective disorder
Talking to a trained therapist about your problems and worries will help alleviate the symptoms of seasonal affective disorder. By working alongside a therapist, you will be able to identify and manage the various factors that contribute to winter depression.
If you find you are struggling with the symptoms of seasonal affective disorder, Fettle provides online therapy in Ireland. To book a session with one of our qualified psychotherapists, visit our directory here!