What Is Seasonal Affective Disorder?
Why It Occurs and Things You Can You Do To Help It
by Ana Morlier
Seasonal Affective Disorder (SAD) is a prevalent condition that persists from early winter to spring, sometimes even starting in fall. While some might label it as “winter blues” or a mood fluctuation, it’s officially recognized in the DSM-5 as a form of depression by the American Psychological Association, underscoring its seriousness. January, coinciding with Earth’s farthest point from the sun (perihelion), often exacerbates symptoms for those with SAD.
Symptoms of SAD include increased duration of sleep, reduced energy levels, withdrawal from social interactions, feelings of sadness, listlessness, or a persistent low mood. It’s crucial to pay close attention if these symptoms persist for multiple days or weeks, or if they start hindering your ability to engage in activities you typically find enjoyable. Seeking assistance from your primary care provider is highly recommended in such cases!
Why does SAD Occur?
Diminished exposure to light disrupts the body’s circadian rhythm, heightening the vulnerability to depression by causing a decrease in serotonin levels. The altered rhythm also impacts the regulation and release of melatonin, further influencing sleep patterns and subsequently affecting mood.
Treatments
Vitamin D is recognized as a valuable remedy for SAD as it is linked to increased serotonin levels, particularly when consumed in enjoyable forms like delicious gummy supplements! Invite fun-gi into your diet by incorporating mushrooms into your meal as a great way to boost your vitamin D intake. Additionally, consider vitamin-fortified milk products.
Seeking guidance from a primary care physician or therapist is also important for managing symptoms. Primary care doctors can offer referrals to other specialists or resources that can assist with treatment. Therapists, specifically, can provide invaluable coping strategies for navigating the challenging times when depression feels most overwhelming. Additionally, free platforms such as Therapist Aid, Buddy Help, and 7 Cups offer support and various resources to help individuals dealing with SAD find assistance and strategies to cope.
A more commonly used strategy is light therapy. Light therapy involves using a specialized light source such as a light box or lamp for around 20 to 30 minutes. It’s particularly beneficial when used upon waking up as it aids in regulating the melatonin cycle. For specialized recommendations and further directions, discuss using light therapy with a doctor or therapist.
Furthermore, fostering self-compassion is vital. Instead of being hard on yourself for not accomplishing major tasks, break them down into smaller, manageable tasks. Recognize that regulating mood and overcoming SAD takes time and requires support. Being kind to yourself throughout the process is key to making progress and managing symptoms effectively.
Mindful walks, where you focus on the present moment and your surroundings, can be incredibly soothing and beneficial for managing SAD.
Similarly, engaging in mindful gardening and plants allows for a calming and grounding experience.
Visiting a greenhouse or other gardens not only provides movement but also introduces a change of scenery and routine, offering exposure to natural elements and greenery, which can have a positive impact on mood and well-being. These activities encourage a connection with nature and promote relaxation.
Picking out some indoor plants, such as Snake Plants, Philodendrons, Pothos, Ivy, Rex Begonias, and Anthurium, will help brighten your home and brighten your mood.
Indoor plants help clear the air of toxins and can also increase humidity levels and help regulate the temperature inside closed spaces, such as a home or office. This helps our brains feel more content and uplifted.
Seasonal affective disorder warrants serious consideration. During winter, prioritizing self-care is essential, particularly amidst holiday-related anxieties. Experiment with the approaches above, document what resonates with you in a journal, and remember that progress takes time. Take care of yourself during this frosty season!
*Credit to Credit to National Day Calendar, John Hopkins Medicine, Sarah Vanbuskirk or Verywell Mind, Bethany Juby of Healthline, and ChatGPT for spell check.
