Ah, winter. A time of snowfall, fuzzy coats and scarves, hot chocolate by a blazing fire, prolonged vacation from school (for some), and if you’re like me, crippling depression that makes you struggle to leave your bed most days. If you’re like me, you have Seasonal Affective Disorder (SAD), and winter can be an extremely difficult season for you.
Some Facts about SAD:
- Seasonal Affective Disorder (also known as Seasonal Depression) is a subtype of depression or bipolar disorder that recurs at the end of each year.
- About 5 percent of the US population experiences SAD each year.
- 4 out of 5 people affected by SAD are women
- SAD begins most often between the ages of 20-30, but onset can be sooner.
- Symptoms can include: depression, anxiety, mood changes, oversleeping, insomnia, lethargy, changes in eating patterns (over or under eating), and many others that mimic clinical depression and major depressive disorder.
- Seasonal Depression is caused by the reduction of sunlight in the fall and winter months, which may affect an individual’s serotonin, a neurotransmitter that affects mood. Lower serotonin levels are shown as linked to depression.
As someone with SAD, I can tell you that this is a very real issue, and much more serious than what some refer to as the “Winter Blues.” Because SAD is a subtype of depression, it has the same symptoms and can severely affect peoples’ lives. Of course, as with depression, it can range from mild to critical, so it is important to practice self-care and monitor symptoms to ensure they don’t worsen.
After doing some research on SAD (and trying out these practices for myself), I have found several methods of lessening my Seasonal Affective Disorder, and I hope that they will help you too!
5 Ways to Deal with SAD
- Practice Light Therapy: One of the main causes of SAD is diminished levels of sunlight. Sunset occurs earlier and earlier each day, and the sun rises later and later in the morning. This lack of sunlight affects Vitamin D levels, which contribute to serotonin levels. Bringing artificial light into your bedroom can “trick” your body into thinking that it is getting sunlight and Vitamin D. The best light therapy source I’ve found is the Himalayan salt lamp. It gives off a warm, orange glow and is a natural fixture that will add comfort to winter’s darkness.
- Get Moving: Most know that exercising releases endorphins which are natural mood enhancers. If you are feeling lethargic and sad, go for a walk or a run, head to the gym, do some basic yoga poses, find any way to get your heart pumping and endorphins coursing through your body. It may be tough at first to find the motivation to work out, but if you keep in mind that you will feel happier after, putting on your workout gear should be much easier.
- Talk to Someone: Depression is a very isolating illness, and SAD is no different. You may feel alone and unable to open up about what you’re feeling. It’s important to remember that your friends, family, and other trusted individuals really care for you and want to help you when you’re struggling. Speaking to a loved one about your emotions is both cathartic and healthy. Keeping your negative feelings bottled up can really take a toll, and though reaching out to someone can feel impossible, know that you can really benefit from doing so.
- Engage in Self-Care: SAD often disrupts peoples’ typical care routines. If you feel too tired to leave your room, the last thing on your mind is personal hygiene. Remember to take care of your body: wash your face, brush your hair, eat balanced meals, etc. If your symptoms are milder, self-care can be any form of activity that gives you joy, such as cooking or dancing. Engaging in what you love each day can really help to lift your spirits!
- Seek Professional Help: If your SAD is severe enough that it is impacting your life, it is important to speak to a therapist. Therapists can help you develop coping methods for your symptoms, provide advice, and some can prescribe medication to help alleviate the most critical symptoms.
Please note that while these methods have helped me handle my SAD symptoms, they may not be what you need. It’s important to assess your thoughts and feelings and find your own appropriate ways of dealing with SAD. For more information about SAD, please visit this site. If you or someone you know is in crisis, don’t hesitate to call this number: 1-800-273-TALK
Winter will be over soon, and I promise we will be okay.
