As winter approaches, many people experience seasonal depression, also known as Seasonal Affective Disorder (SAD). Let’s address the reasons behind it, its symptoms, and effective ways to cope.
What is Seasonal Depression?
Seasonal Depression, or SAD, is a specific type of major depressive disorder that happens at the same time every year. It usually occurs during fall and winter when there are fewer daylight hours and colder temperatures.
Causes of Seasonal Depression
Seasonal Depression is mainly caused by reduced exposure to sunlight, which affects our internal body clock, called the circadian rhythm. This disruption can lead to lower levels of serotonin, a chemical that affects mood. Additionally, changes in melatonin levels due to seasonal transitions can disturb sleep patterns and cause increased feelings of fatigue and tiredness.
Symptoms of Seasonal Depression
Seasonal depression may bring about several symptoms that affect a person’s well-being. These symptoms include:
1. Feeling sad or hopeless for an extended period
2. Losing interest in activities once enjoyed
3. Changes in appetite, especially cravings for carbohydrates
4. Difficulty sleeping or feeling excessively sleepy
5. Low energy levels and persistent fatigue
6. Trouble concentrating or making decisions
7. Withdrawing from social activities or feeling extra sensitive to rejection
8. Increased irritability or moodiness
Coping Strategies for Seasonal Depression
Dealing with seasonal depression may seem challenging, but there are effective strategies to help manage its symptoms:
Light Therapy involves exposing yourself to bright artificial light that mimics natural sunlight. This can regulate your body’s internal clock and increase serotonin levels. Spending around 30 minutes each morning in front of a lightbox or using a light therapy lamp can be beneficial.
Engaging in Regular Exercise is known to boost mood and alleviate symptoms of depression. Engaging in activities like fast walking, jogging, or participating in winter sports can release feel-good chemicals in the brain called endorphins and improve overall well-being.
Seek Sunlight whenever possible, and try to spend time outdoors during daylight hours. Even on cloudy days, being outside and exposed to natural light can positively impact your mood.
Maintain a Healthy Lifestyle because taking care of your overall health is essential in managing seasonal depression. Make sure to eat a balanced diet, get enough sleep, and minimize stress levels. Avoid excessive alcohol and caffeine consumption, as they can disrupt sleep patterns and worsen symptoms.
Practice Relaxation Techniques such as deep breathing exercises, mindfulness meditation, or yoga, which can help reduce stress and promote a sense of calm. These practices can stabilize mood and build resilience against depressive symptoms.
Stay Socially Connected because our inclination may be to isolate ourselves. Maintaining social connections is vital in managing seasonal depression. Try to stay in touch with loved ones, join support groups, or seek professional therapeutic support. Having a support network can provide understanding and encouragement.
Seasonal depression can make the winter months challenging, but there are ways to manage and overcome it. By understanding the causes, recognizing the symptoms, and using effective coping strategies, you can navigate through seasonal depression.
Remember, if you or someone you know is experiencing long-lasting or severe depressive symptoms, it is crucial to seek help from a healthcare professional.
Want to get a head start on your health? Call MHEDS at 814-4536229 (Peach Street) or 814-616-7730 (John F. Kennedy Center).
Our health information does not replace the advice of a doctor. Please be advised that this information is made available to assist the public in learning more about their health. MHEDS’ providers may not see and/or treat all topics found herein.
Sources:
1. National Institute of Mental Health. (2020). Seasonal Affective Disorder. Retrieved from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder/index.shtml
2. Mayo Clinic. (2019). Seasonal affective disorder (SAD). Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
