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| Seasonal Affective Disorder: Battling with the “Winter Blues” | | |
Sasha Singh
Seasonal Affective Disorder (SAD) is a form of depression that affects people in a seasonal pattern, mostly emerging in the winters. As the shorter and darker winter days approach one might feel a dip in their moods and a general feeling of sadness, called the “winter blues”. However if you see full blown symptoms of winter depression in yourself or your loved ones after year after year, it is best advised to seek help, as this may be clinically diagnosed as SAD.
As with other forms of depression there is a feeling of irritability, lack of interest in daily activities, change in sleep and appetite, and hopelessness. With SAD you may experience the following common symptoms, (mostly in winters) occurring for two or more consecutive years:
• Oversleeping and increased fatigue
• Increased appetite, increased craving for sugary and fatty foods
• Decreased or no pleasure in daily activities
• Feelings of hopelessness and guilt
• Irritability and a constant low mood
• Difficulty in concentrating
The exact cause of SAD is not clear, however it is attributed to reduced exposure to natural sunlight. This results in disturbance in the production of the hormone melatonin (which results in fatigue), decreased serotonin levels (a neurotransmitter that regulates mood), and changes in your body’s circadian rhythm (internal clock or your sleep-wake cycle).
It is always best to consult a clinician or a therapist to get a definite diagnosis of SAD if you or your loved ones are experiencing the symptoms. Here are a few “self help” tips that will help you reduce stress levels and you can try these at home during the winter season:
1. Get a lot of sunlight: It is very important that you get as much natural sunlight as you can. Get maximum exposure to sunlight during the day time and try to move your workspace closer to windows and open spaces. Whenever possible go for short walks or sip your coffee/tea in the sun. This can naturally give a boost to your serotonin levels.
2. Increase your intake of Vitamin D: Sunlight is the natural source of vitamin D however in the winter season you may need to up your intake of vitamin D through dietary supplements as reduced serotonin levels have also been linked to low levels of vitamin D in winters according to research.
3. Exercise : Any form of physical activity, be it walking, running, yoga, dancing, aerobics or even hitting the gym increases your endorphin levels, boosts serotonin levels and other chemicals in the brain that naturally reduce depression and elevate your mood. Regular exercise will help improve your sleep cycle in addition to working as effectively as an antidepressant for mild SAD.
4. Eat the Right Food : Although you may crave sugary foods, it is very important to maintain a healthy, well-balanced diet throughout the day. Increase your intake of fruits and vegetables, complex carbohydrates such as whole grains and beans, protein-rich foods, and foods rich in omega-3 fatty acids (flaxseeds, nuts, oily fish etc.). This will keep your serotonin levels in check and subsequently boost your mood.
5. Talk and Interact with friends and family : Those with SAD tend to be aloof and feel isolated. Talking and sharing stressful thoughts with your loved ones and making efforts to reconnect with them will help you cope with SAD. You can talk to a therapist to discover various coping mechanisms and strategies to fight depression resulting from seasonal changes.
6. Get Fresh Air and Spend Time Outdoors : In addition to daylight exposure, it is advised that you get ready, get warm enough and get moving instead of avoiding to step outside. You could walk with a friend or family member, take your pet out for some playtime or just listen to your favourite music on the go. Believe it or not, staying active in this season and getting enough fresh air can also boost your mood and prove to be de-stressing.
Treatments for SAD: Once diagnosed with SAD, a therapist may advise medication such as SSRI antidepressants along with cognitive-behavioural therapy which is conducted in regular sessions to manage the symptoms of depression. In addition, light therapy or phototherapy is prescribed by many doctors to treat SAD. This helps to regulate your body’s circadian rhythm and serotonin levels and should be done under the guidance of a doctor. |
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