Seasonal Affective Disorder (SAD) is a type of depression that's thought to be caused primarily by the lack of sunlight during certain times of the year. It can affect anyone but is most common in people with a history of mood disorders. One way to tell if you're experiencing SAD is if your symptoms are worse in winter months than other times during the year - for example, feeling sad or hopeless more often or longer than usual during this time. Other symptoms include irritability, difficulty concentrating and sleeping well at night, excessive eating and drinking, and weight gain/loss (depending on whether one gain/loses weight generally). If this sounds like something that might be happening to you then there are several things you can do about it!
What is seasonal affective disorder?
SAD is a type of depression that can occur during winter, when there's less sunlight. It has several symptoms you can identify:
Feelings of depression or sadness that occur in winter months
Losing interest in activities and hobbies you usually enjoy
Feeling down, moody, or sad more often than usual during this time
Lethargy, low energy, feeling tired
Sleeping too much, and/or having trouble falling asleep at night
Appetite changes
Lack of motivation
If you're experiencing some of these things, keep reading for some helpful tips.
Avoid spending too much time alone. Try to connect with others.
Spending too much time alone can make you feel worse. It's important to connect with others and have a support system, even if it's just one or two people. Group activities can also be a great resource- a bonus if they are outdoor activities like hiking, cycling, etc.
Friends and family are often the best people to help you through this. If you don't have any friends or family nearby, consider who you can talk to on the phone or online. It might feel hard to pick up that phone, but it will usually be worth it. Maybe consider seeing a therapist if you need extra help dealing with your seasonal depression.
If it's too difficult for you to get out of the house, try finding ways to connect online—the Internet has plenty of opportunities for chatting and keeping in touch with family and friends. There are even online support groups and forums that might be helpful.
Make sure to get a lot of sunlight, especially right when you wake up.
Get outside as much as you can.
If you can't get outside, use a Lightbox. They're not very expensive and they work well for many people, but make sure to get one with full-spectrum light.
Try to get sunlight first thing in the morning--it will help your circadian rhythms and hormone cycles! Dr. Andrew Huberman (recommends at least 5 minutes of the early morning sun on a bright day, and 20 minutes on a cloudy day.
Supplement with liquid vitamin D3 if necessary. Higher quality supplements are always recommended for maximum benefit.
Try to get enough exercise
If you're struggling with Seasonal Affective Disorder, try to get some exercise. I know this can be a real challenge when you're feeling depressed, so start small. Even 5 minutes of body movement per day can go a long way. Exercise releases endorphins that make you feel happy and relaxed.
Exercise helps with sleep too--people who exercise regularly tend to have better quality sleep than those who don't. The benefits of exercise really can't be stated enough, especially when combined with other helpful tools.
If you can get some exercise outside, even better! Sunlight and fresh air will enhance the benefits of exercise.
Keep up your usual routines as best you can.
Keeping up your usual routines as best you can is important. This can be difficult when you're depressed, but it's usually worth it in the long run. Routines may seem like they're just "something to do," but they can also help you manage depression. Knowing what to expect makes it easier to feel in control of your life. A strong correlation exists between a lack of engagement with life activities and depression. The more engaged we get, the easier it is to pull out of depression.
Having a routine around sleep can be helpful as well. Seasonal Affective Disorder can make it harder to get quality sleep, or it might mean sleeping too much for some people. Figure out what is a healthy amount of sleep for you and try to create a good routine around it.
Seasonal Affective Disorder can be difficult but there are ways to get through it. Begin Counseling in Asheville, CA
As hard as it is to deal with seasonal depression, several different tools are at your disposal. If you feel like you would benefit from speaking with a professional about it, please feel free to reach out to us for a free consultation. The most important thing to remember is that you are not alone. Seasonal Affective Disorder can be a difficult experience, but it doesn't have to take over your life. You can start your therapy with Strive On Counseling by following these steps:
Meet with a caring therapist
Start coping with your depression symptoms!
Other Services Offered with Strive On Counseling
Our team is happy to offer a variety of support for your mental health needs. This is why we are happy to offer many forms of therapy. Our services include individual counseling, anxiety treatment, EMDR trauma therapy, therapy for men’s issues, mindfulness, Buddhist counseling, cognitive behavioral therapy, teletherapy / online therapy. Some other resources we offer include guided meditations, supplements, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please reach out today, and start doing therapy in North Carolina!