How to Fight Seasonal Affective Disorder (SAD) This Winter
By Brian Acton
Turns out there’s a medical explanation for the “winter blues.” Seasonal affective disorder (aptly referred to as SAD) is a recurring psychological disorder that affects millions of Americans every year. While SAD can hit in any season, it is most likely to affect people in fall and winter.
Pairing SAD with a global pandemic is a perfect recipe for mental health issues. With everything that 2020 has put us through, SAD could be an even greater problem for millions this winter.
The Symptoms of SAD
SAD is most common in the fall and winter, and symptoms tend to get worse as the season goes on. People with SAD tend to start experiencing symptoms between ages 18 to 30, and it is much more common in women.
Symptoms include depression, lack of enthusiasm, low energy, poor sleep, changes in appetite or weight, feelings of hopelessness, and even contemplating suicide.
But if you feel down in the dumps because it’s cold outside, that doesn’t mean you have SAD. To be diagnosed with SAD, someone must meet specific criteria for at least two years and symptoms should be unrelated to other forms of depression.
How to Fight SAD
There are several strategies you can use to shake off SAD and get through winter with a sunnier outlook.
Follow an Exercise Program
The last thing you may want to do is go for a hike or run outside. In winter it’s much more fun to sit on the couch eating chips and watching Netflix. But maintaining an exercise routine is a good way to get in a good mood.
Regular exercise combats feelings of depression, anxiety, and low energy. If you hate the cold, try indoor activities like yoga, running on the treadmill, or exercising along to indoor Youtube workouts. What you choose to do matters a lot less than doing it consistently.
Just remember to warm up and do recovery work to avoid overuse injuries or straining your muscles, which can put you out of commission for a while - especially if you’re just getting started with an exercise program. The Jeanie Rub Variable Speed Massager can help you achieve a deep massage that helps keep you going.
Socialize with Friends and Family
Leaving the house less in winter means less opportunities for socializing. And with the pandemic and social distancing recommendations, a lot of social opportunities may not present themselves, even with the holidays coming up. This winter, a lot of us might be feeling more alone.
It’s important to create opportunities to connect with others, even if it’s a virtual meetup or socially distanced hangout. You could set up a weekly online game night, take a walk with a friend or neighbor, or just call a family member. Making regular efforts to socialize can help you feel less isolated and boost your mood.
Light Up Your Life
SAD symptoms may be caused in part by a lack of exposure to sunlight. Sunlight helps regulate your body’s internal clock and boosts serotonin which helps put you in a good mood.
Light therapy is something you can do at home to make up for the lack of sunlight, and you don’t need to spend time stuck in a tanning bed. Light therapy lamps can be used at home to beam full-spectrum light to you, for about 30 to 60 minutes exposure per day.
Find professional help
Whether you believe you have SAD, another mental health condition, or you just need someone to talk to, seeking professional help is a good idea. You can talk to your doctor or therapist about your mental state to get some recommendations on what to do next.
Psychotherapy can help you identify negative thoughts, learn how to cope better, and gain strategies for managing stress. Remember, the entire planet is going through a pandemic that is putting an enormous strain on individuals, and there is a greater focus on mental health. Don’t suffer alone - get professional help if you think you need it.
Sources:
https://health.clevelandclinic.org/3-best-strategies-help-fight-seasonal-affective-disorder/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913518/
https://www.psychologytoday.com/us/conditions/seasonal-affective-disorder
%20is%20a%20recurring%20psychological%20disorder%20that%20affects%20millions%20of%20...){kind=link}