Now that we are in the swing of fall, you’ll notice that the days are short which means for some seasonal affective disorder is here. SAD is where individuals that reside in areas where the climate changes and have less sunlight at certain times of the year. Seasonal Affective Disorder (SAD) has two types one known as the “winter blues” is where symptoms occur late fall to early winter months; fall onset. The second type is when symptoms of depression begin in late spring to early summer, spring onset; less common. Therefore, leaving more research to be determined as to what actually causes SAD.
Research indicates, less sunlight and shorter days are linked to a chemical change in the brain and may be part of the cause of SAD. Additional research address that the lack of melatonin, a sleep-related hormone, also has been linked to SAD. When it is dark, the body naturally makes more melatonin which means shorter days increases one’s desires to sleep more.
Symptoms of SAD includes: increased sleep and daytime drowsiness, anxiety, irritability, fatigue/ low energy, feelings of guilt and hopelessness, unable to think clearly, weight gain, headaches, increased desires for carbohydrates and sugar, poor libido, unable to focus, socially withdrawn, increased sensitivity to rejection, and loss of interest or fulfillment in activities you used to enjoy. People often notice symptoms and then symptoms improve around the same time each year. As you may notice, these symptoms are similar to other mental health conditions so be sure to get diagnosed with a healthcare provider.
If you have made it this far, you may be wondering how to manage and/decrease symptoms.
~ Routine visits to your medical provider. Be sure to be transparent with your doctor and let them know when and if you are struggling with depression.
~ Be sure to take a moment to spend time outdoors or near a window to receive some natural sunlight. If sunlight is not an option consider investing in a light therapy lamp.
~ Psychotherapy. Cognitive-behavioral or interpersonal therapy helps change your thoughts and opinions of your environment, your relationships and even the relationship you have with yourself. Therapy can also teach you how to identify your stressors and ways to manage them.
~ Medication can be helpful when a medical provider recommends improvement with any chemical imbalance you may be experiencing.
~ Prioritize and make realistic goals by managing larger goals into smaller goals to prevent feels of let down.
~ Socialize with family and friends to avoid isolation.
~ Prioritize self care opportunities to enjoy things you love and/or learn a new skill.
~ Exercise regularly
~ Eat healthy and regularly
~ Minimize alcohol and drug intake; both have the ability to worsen your depressive symptoms.
Remember, these recommendations are not quick fix solutions. Depression can be difficult to manage and it affects us all differently. It is best to be patient with oneself and focus on positive rather than negative thinking. Please do not be afraid to ask for help from professionals, family or friends.