What is Seasonal Affective Disorder (SAD)?
If you’re feeling down during the colder, darker months of the year, you may be suffering from seasonal affective disorder SAD. SAD is a type of depression that’s related to changes in the seasons. It typically occurs during the fall and winter months, when days are shorter and there is less natural sunlight. People with SAD often experience changes in mood, energy levels, appetite, sleep patterns, and concentration levels during these months.
The exact cause of SAD is unknown, but it is thought to be related to changes in natural light exposure and the body’s circadian rhythm. This may throw off your body’s internal clock and disrupt your levels of the hormone serotonin, which can impact your mood. Biological, psychological, and social factors may also play a role. For example, people with a family history of major depression or other mental health conditions may have an increased risk for SAD. Low serotonin levels and abnormal melatonin production have also been linked to SAD.
Common Symptoms of SAD
Common SAD symptons include feeling depressed, anxious, or hopeless; having difficulty concentrating; feeling tired and sluggish; sleeping too much and wanting to stay in bed all day; eating too much (especially carbohydrates); avoiding social activities; feelings of guilt and worthlessness; irritability or agitation. Some people also experience physical symptoms such as headaches or stomachaches.
Treatment for SAD
SAD treatment typically includes a combination of lifestyle changes and psychotherapy, such as cognitive-behavioral therapy (CBT). Light therapy is also often used to expose people with SAD to artificial light that mimics the natural sunlight they may be lacking during the winter months.
Finding a seasonal affective disorder medication that works for you might also help. Antidepressants and other medications as well as TMS Therapy which can help restore balanced brain chemistry by addressing any underlying brain chemical imbalances that may be causing mental health issues can also be beneficial for people with severe SAD.
It is also important to take care of yourself during the winter months by getting plenty of sleep, exercising regularly, and spending time with friends and family. Taking up a new hobby or engaging in self-care activities can also be helpful in managing your symptoms. It’s okay to ask for help if you need it—reach out to loved ones and your healthcare provider for support.
Seasonal Affective Disorder can be a difficult condition to live with, but with the proper care, it is possible to manage your symptoms and have a better quality of life. It’s important to remember that you are not alone and there are resources available to help you.
5 Ways to Cope with Seasonal Affective Disorder
There are some things you can do to help cope with SAD. Here are five tips:
1. Get outside every day
Going outside can be a powerful tool for managing SAD symptoms. Sunlight provides Vitamin D, which can boost mood and improve energy levels. According to the National Institute of Mental Health, nutritional supplements of Vitamin D may also help improve symptoms. Spending time outside also helps to reset the body’s sleep/wake cycle, which can help people with SAD who struggle with insomnia. Additionally, interacting with nature has been shown to reduce stress and anxiety.
To get the most out of spending time outdoors, it is important to get out during the daylight hours. If possible, try to spend at least 30 minutes in natural light each day. Even when it’s cloudy or cold, the natural light will help improve your mood! Going for a walk or participating in outdoor activities can be a great way to enjoy nature while also getting some exercise.
Spending time outside is one of the most accessible and effective tools for managing SAD symptoms and winter depression. So, try to get out each day and enjoy the great outdoors!
2. Exercise regularly
Exercise can be an important part of managing seasonal affective disorder (SAD). Regular physical activity has been shown to reduce the symptoms of SAD and improve mood. Exercise releases endorphins, which help to elevate your mood and make you feel better. Furthermore, regular exercise encourages your body to increase serotonin levels which is known to help regulate mood.
Exercise can also reduce stress and anxiety, which are both common symptoms of SAD. Exercise helps to relax your body and mind, which can relieve tension and improve sleep quality. Additionally, exercise boosts energy levels, which is often an issue for those with SAD.
Finally, exercise can help break the cycle of negative thoughts and feelings associated with SAD by focusing your attention on something else. The distraction of exercise can help to break the cycle of unhealthy thinking patterns and replace them with positive ones. Exercise is also a great way to socialize, which can have an additional mood-boosting effect.
In general, make sure to consult your doctor before starting any exercise program if you have SAD. Start slowly and set realistic goals that are achievable for your body and lifestyle. Once you find a routine that works for you, make sure to stick with it, even when the symptoms of SAD arise. Regular physical activity is one of the best strategies for managing seasonal affective disorder.
3. Make sure your home is bright and cheerful
One of the best ways to combat seasonal affective disorder (SAD) is to make sure your home is bright and cheerful. Natural lighting, such as sunlight, can help improve moods throughout the winter months when days are shorter. Take advantage of this natural light by opening curtains during the day and making sure windows are not blocked by furniture. You might also want to try using a therapy light box, which emits a bright light that can help improve your mood.
You can also make your home brighter by adding artificial lighting. Use desk lamps, floor lamps, and overhead lights as needed to bring in more light. Choose bulbs with a cool white color temperature for better illumination during the winter months. Make sure to turn off all lights before you go to bed at night so that there is no interference with your sleep cycle.
Adding color to your home can also help with SAD. Bright colors, such as yellow and orange, are invigorating and can help lift your mood. Choose cheerful pieces of art or hang colorful curtains to bring a sense of life into your home.
Finally, pay attention to the scents in your home as well. Aromatherapy is a great way to help boost your mood and fight SAD. Use essential oils, such as lavender or jasmine, in an oil diffuser, or use scented candles to bring a pleasant smell into your home.
By making sure your home is bright and cheerful, you can help reduce the effects of SAD and make your home a place of comfort and relaxation. With these simple tips, you can fight off the winter blues and enjoy a more positive outlook this season.
4. Connect with others
People with Seasonal Affective Disorder can benefit greatly from connecting with others. Connecting with friends and family members who understand SAD can help provide an important source of emotional support. Additionally, joining a support group or participating in online forums related to SAD can provide valuable insight into how other people are managing their condition. Building meaningful relationships and talking to others who have experienced SAD in the past can help normalize symptoms and provide a sense of comfort.
People with SAD may also find relief from participating in activities that involve interacting with others, such as joining a club or attending social events. This can help combat feelings of isolation and depression that are often associated with SAD. Additionally, spending time with friends and loved ones can help reduce stress and improve your mood. If you’re feeling isolated, reach out to someone you trust for support.
5. Seek Seasonal Affective Disorder Help
If you’re struggling to cope with your symptoms, it’s important to seek professional help. A therapist can help you identify negative thought patterns and develop coping skills. Medication may also be an option if your symptoms are severe. If you’ve tried medication and that has not worked for you there is still hope. TMS is a non-invasive, safe, and effective treatment for people who have not responded to medication. TMS has been FDA cleared since 2008.
Seasonal affective disorder can be a difficult condition to deal with, but there are things you can do to ease your symptoms. If you’re struggling to treat SAD, don’t hesitate to reach out for help from a mental health professional.
At Anew Era TMS & Psychiatry, we understand you are unique and can create a treatment plan that is specific to YOU. We have locations all over California and Texas. Book a free consultation with us and start feeling better today! You deserve to feel good this Holiday Season.
