Ways You Can Cope With Seasonal Affective Disorder (SAD)

Do shorter days and changes in weather control your mood? Do you find it hard to deal with these changes? If you do, you may have symptoms of seasonal affective disorder. It is a state of depression that usually occurs in the winter. Changes in daylight and weather are the primary triggers for it. It is also referred to as ‘seasonal blues.’ If one’s depression worsens during the winter, it may also be a sign of SAD.

The changes in weather and sunlight can make you experience a drop in your energy level. It can also make you feel sad. Apart from that, SAD is also known to cause insomnia, changes in appetite, and weight gain. It may also make you feel isolated. Here are some essential things you need to know about this disorder and how to cope.

This condition has external and natural stressors. You cannot force yourself to stay out of its physical reach by locking yourself in a room. Instead, you can try to change some of your daily habits, routines, and lifestyle. Changing these things according to external changes can be a useful measure to avoid the blues.

You can start by increasing your time out in the sunshine. The lack of sunlight is one of the primary stressors that cause it. You can also plan your day according to a schedule. It will help you track your daily activities without letting you slack off. An active day might be the right kind of day for you if you are sad or going through a rough time. Apart from these, there are several other ways that you can cope with this condition. If you still don’t see any changes, going to a medical professional may be your next best shot.

What is SAD?

Seasonal Affective Disorder is a kind of depression. Changes in season and weather are the causes of this disorder. People who develop this disorder start showing symptoms from the onset of autumn. They become worse during the winters and can only recover in the summers.

But people can also develop it during the summer months and experience its culmination in the winter. The symptoms include a pervasive feeling of sadness and decreased energy levels. Other signs and symptoms of SAD include:

• A feeling of indifference, listlessness, pangs of sadness throughout the day
• Diminishing interest in activities, even the ones you enjoyed
• Feeling lazy and slacking off
• Having issues with sleep, disruption of sleep schedule
• Difficulty concentrating on things
• Hopelessness, guilt, remorse, not feeling worthy
• Suicidal tendencies

Some experts believe that a disruption in the circadian rhythm caused by seasonal changes is also a cause of this condition. Circadian rhythm is the body’s natural clock with which it perceives time. It is a regulatory cycle that controls basic activities like waking up and returning to sleep. The pineal gland controls this cycle. This gland responds to light and is sensitive to it. This is why exposure to sunlight is an important factor that affects people with SAD.

Another theory suggests that seasons affect hormones such as serotonin and melatonin. These hormones regulate sleep, feelings, and a person’s overall mood.

There are specific symptoms of winter-onset SAD. It is also known as winter depression. Some of these are:

• Oversleeping
• Changes in appetite, high carbohydrate intake
• Weight gain
• Low energy and fatigue

Symptoms that are summer-onset specific include:

• Troubled sleep
• Loss of appetite
• Weight loss
• Anxiety and irritation

1. Try Light Therapy

Bright light therapy is a quick way to replenish your exposure to light. It will help you bring your circadian rhythm back on track. It is the best treatment for this disorder, according to research and experts. You can undergo this therapy by using a light therapy box.

A light therapy box, or a phototherapy box, produces light that imitates sunlight. It can help you with the regulation of hormones and your circadian rhythm. Although it makes artificial light, it is still brighter than normal light bulbs. It provides different wavelengths as well.

All you need to do is sit in front of the box for anywhere between 20—30 minutes. It helps in relieving any kind of mental stress and can help in improving your mood. It will help by decreasing your symptoms. Health experts suggest using the light box in the early hours of the morning. Be sure to consult your doctor ahead of this.

2. Be Proactive About Planning Social Activities

Seasonal affective disorder can decrease your interest in socializing. It can cause social isolation as it is a form of depression. There is also a direct relationship between social isolation and depression. You should take some time out of your day for social activities.

These activities can be of great help in alleviating stress. A recent example of why socializing is important is the COVID-19 lockdown and its impact on people. It took a toll on people’s mental health. A lack of activities and public gatherings resulted in higher cases of depression.

If you are feeling down with the blues, you may spend some time with your family. It is an excellent way to prevent isolation, and feeling isolated while sad is not a healthy mental state to be in. Go out with your relatives, visit parks and theatres, or engage in any recreational activity.

While staying indoors may seem like a better option to avoid the company of people, it is better to meet with people who care for you. If going out physically seems like a task, you can rely on video calls and other online platforms to see your loved ones. Zoom calls and FaceTime to the rescue!

3. Keep a Regular Sleep Schedule

People with this illness show signs of disrupted sleep schedules. You may have trouble sleeping at night and getting up in the morning. But you should keep a regular sleep schedule as it regulates the circadian rhythm of your body. Once the sleep schedule is in check, the food intake also becomes balanced.

It means that regulating your sleep not just improves your sleeping habits but also improves your food habits. Doing at least one activity at a fixed time during the day helps create a balanced daily routine. If that activity is sleeping, it is very beneficial.

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4. Find Ways to Exercise

Exercise can help you alleviate any kind of depression. It will also help you maintain your body weight by preventing weight gain. Weight gain is the most common symptom of this disorder, among other symptoms. An hour of outdoor or even indoor exercise can help relieve your symptoms. In winter, if it is freezing outside, you can try using a treadmill instead. The motive is to stay active and break a sweat. It does not matter if you do it indoors or outdoors.

If exercise is not your thing, you can do some yoga. Yoga benefits your mind and body because it helps you get rid of negative thoughts. It may help you focus more on yourself and your well-being. Yoga and meditation may reduce the chances of entertaining suicidal thoughts.

People experiencing the symptoms of this condition often encounter suicidal thoughts that spring from hopelessness. They can avoid it by introducing a small segment of exercise, yoga, or meditation in their daily schedule. Exercise also helps people better their sleep cycles, improving their circadian rhythm.

5. Soak Up the Sun While You Can

If you are struggling with this disorder, you should go outside as often as possible. During the winter month, if it is possible to get some sunlight, you should go for it. It will replenish your vitamin D, which is good for your bones.

If you prefer staying indoors, you can open the blinds during the day and let in as much sunlight as possible. You must go outside when the sun is brightest during the noon. It is an excellent method to regulate your mood if you have SAD. It may negatively affect you if you choose to stay in throughout the day without the sunlight or a light box.

6. Start Journaling

To have a close confidant is always a great outlet for emotions if you struggle with them. If you are sad and have depressing thoughts, you should always take shelter in the company of your friends and family. If you do not have such an outlet, you can write your thoughts down in a journal. Writing your thoughts down on a piece of paper can have miraculous effects.

It can help you get negative emotions out of your system. Writing can help you prioritize the things in your life efficiently. It may also help you realize important things that might have gone unnoticed. Through it, you can identify the triggers and stressors that cause discomfort. You must remember to include whatever you feel in your journal. Just pour your thoughts, emotions, and concerns into it and keep it as truthful as possible.

When to Seek Professional Help

SAD is a diagnosable disorder, a form of depression. You must visit a licensed health care professional for help. The usual procedure involves answering a set of questions that the doctor or therapist will ask you. After assessing the information you provide, they will sort through them.

It is important to distinguish whether you have a seasonal affective disorder or some other kind of depression. This is because the treatment varies for different disorders.

If you think you have the former, you should start by discussing the situation with your close ones. This can provide you with moral strength and emotional support. After you have told them about your condition, you may go ahead and try to locate a suitable doctor with experience in the field. Coming out of depression is a slow process, and you must be very patient with yourself.

Get Started With a Trusted Therapist With DocVita Today

Depression has a lot of stigma surrounding it, and it may be difficult for you to let others in on that information. But hiding it can make things worse, for it is something that you should not suppress. It can induce a state of denial that may turn out to be harmful to your physical and mental well-being. Getting in touch with a medical health care professional can give you the support you need to overcome this.

You can visit the website of DocVita to find a trusted therapist today.