As the holiday season has wrapped up and those bitter winter days seem like they’re here to stay, seasonal affective disorder can be something that you may be struggling with right now.
According to the American Psychological Association, seasonal affective disorder, also known as SAD, is more than just the winter blues. It is a type of depression that lasts for a season, typically the winter months, and goes away during the rest of the year.
Symptoms of SAD are the same as those of depression. They can vary in severity and often interfere with personal relationships. Symptoms include fatigue, pervasively sad mood, loss of interest, sleep difficulty or excessive sleeping, craving and eating more starches and sweets, weight gain, feelings of hopelessness or despair, and thoughts of suicide.
The APA also states that there are ways to combat seasonal affective disorder symptoms, so you can focus on living your best life, even in the winter months!
Experience as much daylight as possible. The lack of sun exposure is part of what causes SAD and soaking up as much as you can, can lessen your symptoms. Sit by a window or get out for a walk during daylight hours. You could even take up a winter sport to get you outside and keep you moving.
Eat healthily. Comfort foods don’t have to be loaded with extra calories and lots of sugar and fat. Get creative and look for hearty, low-calorie recipes that are easy to prepare. Instead of eating cake and cookies, try making a dessert from seasonal fruits like apples and pears.
Spend time with your friends and family. Spending time with your friends and family is a great way to lift your spirits and avoid social isolation. Snuggle with your kids or pets; visit with your friends while drinking a hot cup of tea or play board games with your family. Friends and family can be good to talk to about how the season is affecting you.
Stay active. Research shows exercise and scheduling pleasant activities can be effective ways to lessen the impact of SAD. Get out and enjoy your community this season. Volunteer, join a local club, go for a walk, or go ice skating with your loved ones. Also, if you know you experience SAD year after year, be proactive about planning out a schedule in advance of winter to keep active and engaged with others.
Seek professional help. If you continue to struggle with feelings of depression, you may want to seek help from a mental health professional, such as a psychologist. A psychologist can help determine if you have seasonal affective disorder or perhaps another diagnosis.
If you or someone you know may be experiencing SAD or any other mental health disorder, click here to view a list of resources in Monroe County.
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