10 Ways to Cope with Seasonal Affective Disorder
In the late fall and winter months, as the hours of daylight grower fewer, you may hear folks talking about their winter blues, or you may be feeling blue yourself. When those winter blues become persistent, regular, and when they start to interfere with day to day life, you may hear it referred to by a different, more clinical-sounding name: Seasonal Affective Disorder, sometimes abbreviated as SAD. Season Affective Disorder is a type of depression brought on by changes in the season. This disorder which affects up to ten percent of the population, depending on the time of year and geographic location—residents of Juno, Alaska, for instance, with an average annual possibility of sunshine of 30%, face a more severe risk for symptoms of SAD than, say, residents of Yuma Arizona, where the yearly chance of sun is 90%.
But just because you have no control over the seasons, doesn’t mean there isn’t anything you can do to help the symptoms of SAD. Read on for more information on the causes of SAD, the symptoms, and coping strategies you can practice to #BeWell even when the days are short and the nights are long.
Precisely what causes SAD and how isn’t fully understood yet, but here’s what we do know. Season Affective Disorder as something to do with:
• Serotonin is the neurotransmitter that helps regulate our moods. It’s believed that reduced amounts of sunlight may affect the levels of serotonin in a person’s body. And because lower levels of serotonin have been linked to an increased risk for depression, the thinking goes that less sunlight equals less serotonin equals an increased risk for SAD.
• Circadian Rhythm is what we refer to as your “biological clock.” As the seasons change and with it the amount of sunlight you receive, your circadian rhythm can get disrupted, which can lead to symptoms of depression.
• Melatonin is a hormone that helps to regulate sleep and has also been linked to SAD. The body produces increased levels of melatonin at night, and when the nights start growing long, the extra hours without daylight can disrupt the body’s level of melatonin, and this may also have a mood-altering effect.
The symptoms of Seasonal Affective Disorder look much the same as symptoms of depression, with one key difference: the symptoms begin and end at around the same time each year. There are also a few common symptoms of depression that appear more frequently with SAD, like overeating, and lethargy, and often, as a result of those two symptoms, weight gain. Other common symptoms of SAD include:
• Feelings of depression, which may include, hopelessness, poor self-esteem, guilt, apathy, and despair.
• More intense mood changes
• Trouble sleeping or oversleeping
• Irritability and the urge to isolate oneself
• Loss of libido
• Heightened and persistent anxiety
Coping with SAD
Below you’ll find some strategies for both treating and coping with SAD, all of which can be pursued together for the best results.
1. See your doctor
Visit with your doctor to talk about your symptoms. One person’s SAD isn’t necessarily the same as the next, and your doctor will be able to help you understand it better and figure out what your options are.
2. Light Therapy
One possible avenue your doctor may pursue, after a SAD diagnosis, is light therapy. Also called phototherapy, light treatment requires a lightbox—a device that emits a bright light to mimic natural light. Typically, a patient undergoing light therapy, using the lightbox, will expose him or herself to light within the first hour of waking up. The effects may take a few days or a few weeks to become noticeable, but it appears to be a valid form of SAD treatment for most patients.
3. Eat well
People feeling the effects of SAD also often feel an urge to overeat, and especially to overindulge in carbohydrates. And while it may not be easy, it is far better here to keep to a healthy, balanced diet. What we eat has a substantial effect on not just our physical health, but our mental health too.
4. Maximize your time in the sun
Because part of the problem is not getting enough sun, make the best of the daylight you can receive. This means spending time outside when you have a chance, though you may have to bundle up. It may also suggest keeping blinds open during daylight hours, or working near a lighted window when possible.
5. Keep to a regular sleep schedule
Because SAD is linked to disruptions in circadian rhythm, it’s important not to let your sleep schedule spiral out of control. Go to bed at a reasonable hour. Get enough rest, but resist the urge to hibernate.
Exercise has been shown to treat mild to moderate symptoms of depression and anxiety both. Additionally, exercise helps ensure you sleep comfortably and regularly when night comes, which is especially useful when coping with Seasonal Affective Disorder. So choose a physical activity you enjoy and make it a regular part of your schedule. Exercise not just to look better, but to feel better.
7. Keep busy
One way to keep yourself away from the urge to hibernate is to keep your schedule full. This may mean throwing yourself into your work or your studies, or it might mean taking up a new hobby or project.
A perfect way to keep busy is to surround yourself with people whose company you enjoy. Make dinner with your family. Meet a friend for coffee. Go on a first date. Our social health is a crucial piece of our overall healthiness, and it’s even more critical during times of extra emotional and mental strain.
9. Mindfulness practices
Symptoms of depression and anxiety both can be alleviated by practicing mindfulness techniques. You may have to experiment to decide which mindfulness techniques suit you best. It may be meditation or breathing/relaxation techniques, or maybe it’s something more physically engaging, like yoga or tai chi.
If your symptoms are relatively severe and don’t seem to be improving, treatment with antidepressants may benefit you. Talk with your doctor to learn more about pharmaceutical treatment options.
How are your moods affected by the seasons, and what are your strategies to be well when the days grow short and dim? We want to know what works for you. Join the conversation on social using the hashtags #BeWell, #BeThere, and #BeHeard.
If you need someone to talk to about the wellness challenges in your life, there are teens at Teen Line who want to listen. Call 310-855-4673, or text TEEN to 839863. Teen Line is open for calls from 6-10 PM California time. Another contact is Oregon Youth Line – Call 877-968-8491 or text TEEN2TEEN to 839863.