Seasonal Affective Disorder (SAD) is a subform of depression that usually occurs in the fall and winter months. When the sunlight is hard to come by, many people experience more depression symptoms and struggle with motivation or doing things that they usually enjoy. Seasonal depression can have similar symptoms to chronic depression and will make those struggling feel more fatigued, lonely, and distant.
Those struggling with any kind of depression can struggle to feel connected to family and friends, especially when their mental health is low. SAD is also known as the winter blues because many people struggle with the days getting shorter and colder. Our bodies feel more energized at certain times of the day because of the natural sunlight. When gloomy winter days take over, it can be hard to feel any motivation to function.
Signs Of Seasonal Affective Disorder
Each individual person will have different symptoms and experience seasonal depression in unique ways. There are some common depression symptoms that occur in the majority of patients. If you notice these signs in a loved one, encourage them to get help, or provide extra support to them during the winter months.
Here are some common symptoms that accompany SAD:
- Fatigue
- Changes in appetite
- Withdrawing from family
- Skipping out on activities they normally love
- Sleeping too much
- No sleeping enough
- Mood swings
- Lack of motivation
Light Therapy
One of the most common treatments for those who struggle with seasonal depression is to get a lightbox, dawn simulator, or other warm light to stimulate our wake cycle or help increase Vitamin D production. Exposure to artificial light can mimic the effects of sunlight and help boost your mood without too much hassle. Experts suggest you use the light box within the first hour after you wake up.
Prioritize Social Interactions
When you are struggling with your mental health, it can be hard to want to interact with people or plan outings. It can be helpful for those who struggle with seasonal depression to spend time with their support system. SAD also can impact your connection with people and cause you to feel lonely, but prioritizing social support may help you focus on the better parts of your life. Isolation can have long-term effects on your psychological function. Staying connected and having a shoulder to lean on can be a great help while dealing with SAD.
Talk To Your Doctor About Antidepressants
Even if you only experience depression symptoms during the fall and winter, it can be a good option to seek the help of antidepressants. Antidepressants can help balance the chemicals in your brain and help limit the symptoms of depression. Medication can help make it easier for you to care for children, and perform work tasks, or other priorities.
Take A Vacation
Taking some time off work or away from the stresses of life can help aid in your mental health. Even if you don’t have the budget to take an exotic vacation, take a staycation in your hometown, or take some time off work to spend time doing your favorite things. When you start to feel overwhelmed or unmotivated, taking a break is the best way to reset your mind.
Don’t Neglect To Exercise
Exercise is important for physical health and mental health because of the endorphins it releases. Getting your blood pumping and elevating your heart rate can help clear your mind of worries and give you something to focus on. Certain exercises can help you feel more rejuvenated and limit fatigue. Running, resistance training, yoga, or swimming can help give you more energy.
Take Additional Vitamin D
A vitamin D deficiency can worsen your depression symptoms and a deficiency has been found in most patients who have seasonal depression. Taking vitamin supplements can help improve how your body feels and how your mind functions. Getting more vitamin D from the sun or through supplements is a beneficial treatment for seasonal depression.
Therapy For Seasonal Depression
Experiencing depression symptoms, grief, or loneliness is normal, but when it is taking over your life, it may be time to seek help from a therapist. Talk therapy can help you develop coping strategies and validate your feelings while you are struggling.
Our counselors at Red Willow can help you gain more perspective and improve your self-worth. Seasonal depression or any mental health issue is nothing to be ashamed of. Seeking help is not a sign of weakness but will actually make you stronger for the future. If you want to experience a more positive life, reach out to our therapists today!
