10 Secrets to Stopping SAD
With the cold months coming upon us, the days soon to shrink, and additional pressures that the holidays can bring, let’s take a look together at some ways to combat Seasonal Affective Disorder (SAD).
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter months when daylight hours are shorter. SAD is closely linked to the changes in seasons, and its symptoms can significantly impact our overall well-being. People with SAD may experience feelings of sadness, low energy, and a lack of motivation that can disrupt their daily activities. Other common symptoms include increased appetite, particularly for carbohydrate-rich foods, weight gain, difficulty concentrating, and a general sense of heaviness. Fortunately, treatment options such as light therapy, counseling, and medication are available to help individuals manage and alleviate the symptoms of Seasonal Affective Disorder, allowing them to navigate through the darker months.
SAD is fairly common, with about 5% of the population has a diagnosable case. It is estimated however that as many as 1 in 5 people experience a mild form of SAD each year. Some of this is due to the decreased daylight during the winter months and can also be connected to our internal clock being offset by the time change. Decreased sunlight can also impact our serotonin levels which can impact its ability to regulate mood. It is thought that our natural melatonin levels are also impacted by this change which can add fatigue to the mix. On top of these physical reasons that SAD can occur, there are also a lot of pressures around the holiday season that can tax our time, finances, and energy. So, what can we do about it?
Stopping SAD
Keeping Active
Movement is critical for mental health and well-being, especially during seasons where we might slow down and utilize less of our energy. Staying active helps keep our bodies in a rhythm and allows us to continue feeling healthy. This can also come in handy if you celebrate your holidays like me, where treats and gravy abound and you feel like you haven’t seized the day unless you’ve abandoned your belt.
Stay Warm
Keeping warm throughout the season is important not only to give your reindeer slippers their moment to shine, but to help your body regulate rest, lower anxiety levels, and keep us from losing energy as quickly. Bundle up in your favorite comfy clothes and if you’re able, help someone keep warm with you.
Let the Light Shine
Light therapy is considered a frontline treatment when it comes to combatting SAD. There are light boxes which are able to mimic a sunrise, provide stronger warm light, and get your brain thinking it is in the Bahamas! It could also do some good to take advantage of light and less chilly days to soak up some sun, even if it is just by pulling back some curtains.
Start a New Hobby
One way to boost your mood is to find something new that catches your interest, possibly has a learning curve, and will give you a way to spend your time in a way you’ll enjoy. Try exploring an outdoor seasonal activity like skiing or snowboarding. You might also give some indoor activities a try like knitting or reading.
Prioritize Social Time
Connection is key to happiness. Although this may be a time of year that you already plan get togethers and celebrations, some people may tend to isolate when they are feeling down. It may also be the case that the colder season leads you to staying in and cancelling plans. Keep your longterm well-being in mind when considering what plans you make and how you envision them impacting you.
Maintain a Routine
Routines help keep us moving towards our goals and maintaining the well-being practices that support us. Try to get creative with your habits and see what you can create when the weather changes. Don’t feel like doing your daily run in a blizzard? What about getting on a treadmill or pacing while watching a guided trail run online?
Consider a Vacation or Staycation
If the winter blues are coming you way, why not take some time to get away? Whether it is a warm weekend getaway or having a staycation with activities planned that you enjoy, shaking up your environment could be just what you need when you are feeling closed in by the cold.
Ask Your Physician About Supplementation
Along with some of the chemicals that we discussed above, there are certain deficiencies that can be corrected with supplements which can impact mood. Vitamin D for instance is a level that many individuals run low on already which can contribute to depression or low mood. Especially during winter months with less sun, you may benefit from taking a supplement if your physician agrees.
Continue Therapy
Particularly if you know that there are certain times of year that are more challenging for you than others, whether that is a season or an anniversary, make sure you are not waiting to feel low to reach out. Take a preemptive strike and know who to reach out to if you find yourself needing support.
Hygge
Hygge is a word connected to Danish culture that speaks to building coziness and comfort along with feeling contentment. Hygge is as much a practice and a state of mind as a physical act. You could get cozy within a pile of warm blankets, or you can feel comfort and contentment in your life and the people around you.
How Do You Plan to Stop SAD this Season?
Feel free to share some ideas that work well for you! Who knows? It just might help someone overcome SAD this season!
