As the days grow shorter and the weather turns colder, many people experience a dip in their mood. For some, this is more than just a case of the “winter blues.”
Seasonal Affective Disorder (SAD) is a form of depression that occurs with the change of seasons, typically beginning in late fall and persisting through winter. The reduced sunlight affects mood-regulating chemicals in the brain, leading to symptoms like fatigue, sadness, irritability, and changes in sleep or appetite.
Fortunately, there are effective strategies to help manage and reduce the impact of SAD.
Recognize the Symptoms
It’s essential to recognize the signs of SAD early. Common symptoms include:
- Persistent low mood or sadness
- Loss of interest in activities you once enjoyed
- Low energy and fatigue
- Oversleeping or difficulty waking up
- Cravings for carbohydrates and weight gain
If you notice these symptoms returning every year with the changing seasons, you might be experiencing SAD.
Tips for Managing SAD
Here are some strategies to help reduce the effects of Seasonal Affective Disorder:
- Get as Much Natural Light as Possible: Take advantage of daylight hours. Spend time outdoors, especially in the morning, to absorb natural sunlight. Even on cloudy days, exposure to natural light helps regulate mood.
- Try Light Therapy: A light therapy box mimics natural sunlight, making it a popular and effective treatment. Use it for 20–30 minutes each morning to help boost serotonin levels.
- Stay Active: Exercise is a powerful mood booster. Physical activity releases endorphins and helps combat feelings of lethargy. Aim for at least 30 minutes of movement, even if it’s just a walk.
- Maintain a Routine: Sticking to a regular sleep schedule and daily routine helps maintain stability. Go to bed and wake up at the same time, even on weekends.
- Stay Connected: Isolation can worsen symptoms. Stay socially engaged by meeting with friends, joining groups, or chatting with loved ones, even if it’s virtual.
If symptoms become overwhelming, consider seeking help from your healthcare provider here at Horizon Family Medical.