Have you ever heard of Seasonal Affective Disorder? Now that winter is officially here in the Northern Hemisphere, depression can be at its worst for a lot of people. Darkness and cold add up to a whole lot of gloom and feelings of hopelessness. If you feel worse during winter, you might have Seasonal Affective Disorder or SAD.
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*Please note that I am not your doctor and am not diagnosing you with anything. This is for informational purposes only. If you have concerns about your health, please see your doctor or medical provider.
What is Seasonal Affective Disorder?
Seasonal affective disorder is a depression brought on by the decreased daylight and colder weather in the late fall and winter months. Shorter days and increased darkness affect people with this disorder.
SAD often resolves during the spring and summer months, but not always.
Symptoms of seasonal affective disorder during the fall and winter months include:
Social withdrawal or feeling the urge to “hibernate”
Depression
Overeating, especially carbs
Weight gain
Lethargy or low energy
Sleeping too much
Feelings of worthlessness
Decreased concentration
Decreased libido
Crying for no apparent reason
Suicidal ideation
Related: Why Do You Overeat?
Symptoms of SAD during the spring and summer months (occurring less frequently) include:
Poor appetite/undereating
Anxiety
Weight loss
Feeling restless
Feeling agitated
Insomnia
Risks
Anyone can suffer from seasonal affective disorder, however, there are several factors that put you more at risk.
Risk factors include:
Being female
A previous diagnosis of depression or bipolar disorder
Living a further distance from the equator
Family history of depression or seasonal affective disorder
A younger age
Possible causes of seasonal affective disorder
The cause(s) of seasonal affective disorder is still unknown, but studies have found the following factors that contribute to its diagnosis.
Underproduction of vitamin D in your body
Overproduction of melatonin (a sleep regulator chemical)
A drop in serotonin levels (a chemical in the brain affecting mood)
What can you do about it?
Here are a few options to try…
Full-spectrum light therapy
This type of light therapy simulates sunlight to help boost your mood. The full-spectrum light boosts serotonin AND decreases melatonin in the brain. Win-win!
I personally use the one below. It’s small enough to use on a desk. I use it at work for 10-30 minutes in the morning. This lamp is highly-rated (4.7 out of 5 stars) and the most affordable one I have found.
Light Therapy Lamp – VIPEX LED
Talk therapy
When you’re feeling depressed, what do you have to lose by talking to either someone close to you that you trust or a mental health professional?
Cognitive-behavioral therapy, or CBT, has the ability to “re-wire” the brain in a positive way.
Related: The Ultimate Beginner’s Guide to Mental Health Therapy
Virtual reality
Now, I’m not big on virtual reality, but I have recently used it and it definitely boosted my mood. I used spring and summer scenes with a lot of sunshine.
Vitamin D
Since one of the causes of SAD is a low vitamin D level, the obvious solution would be to take a vitamin D supplement, right? Unfortunately, vitamin D isn’t found in many foods, so it’s hard to consume with diet alone.
Did you know that vitamin D is one of the most common nutritional supplements? About 50% of people in the entire world are vitamin D deficient!
Ask your doctor what he or she thinks about you taking a supplement and which dose is right for you.
Get outside!
I know, I know, it’s cold out there! But the more fresh air you get, the better it is for your mood.
Exercise/movement
Since I hate the word “exercise”, I choose to say “movement” instead. I find that I feel better when I’ve been up and about more often than days I am sitting most of the day.
Even a slow walk can help to produce endorphins in your brain that boost your mood.
Related: 5 Simple Exercises For People Who Hate Exercise
Final thoughts on seasonal affective disorder
Seasonal affective disorder is more than the winter blues. It’s a real disorder that you can and should do something about. If you’ve tried things on your own and you’re still having a hard time, try any of the suggestions in this post, and/or contact a medical professional. You don’t have to suffer, no matter what time of year it is.
Do you have any suggestions to help with seasonal affective disorder? Share in the comments!
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