Winter Blues: Seasonal Affective disorder
Winter Months are known to increase Depressive disorders in individuals who are already prone to depression or have a sensitivity to cold and dark long days. It is also a time that increases feelings of sadness in some individuals. This is very common, and is known as Seasonal affective disorder (SAD). The good news, it’s totally normal! Reduced sunlight can cause a drop in serotonin, a neurotransmitter that affects mood, potentially triggering depression So let’s talk about the symptoms of SAD and review some treatment options. Keep reading below!
**Depressive Symptoms include but are not limited too**
Feelings of sadness or a generally low mood, loss of interest in activities once enjoyed. - **Sleep Changes**: Often includes oversleeping or finding it challenging to get out of bed. - **Energy and Concentration**: Low energy levels and difficulty concentrating. - **Changes in Appetite**: Often craving carbohydrates which can lead to weight gain. - **Social Withdrawal**: Preferring to be alone or avoiding social activities.
So what can you do to decrease all of these symptoms? Here are some recommendations
Talk to your Doctor, or Therapist about what you are experiencing, emotionally or physically and reach out for support. It’s a great first step.
. Keep track of your symptoms as they could be aligned with more serious issues such as Low Vitamin D, B levels, iron etc. This is something your physician would have to verify
Rest! Seriously, good sleep which should be for at least 6-8 hours a night can contribute to feeling fully rested and rejuvenated. If you are sleeping too little or too much for example, this is more information to bring forth to your physician as it can also affect your MOODS.
Stay hydrated. Dehydration can affect your mood, make you feel fatigued and further worsen symptoms of SAD.
Engage in nutritious eating. Winter months tend to make people want to overeat or eat poorly. Good nutrition has an effect on your gut and your mood so its a great time to practice healthy meal making
Light Therapy. Light therapy is known to boost serotonin levels and some research suggest that it can improve low moods during winter months. A simple google search or lamp therapy purchase via (amazon) can positively impact your mood. Light therapy involves sitting in front of a UV lamp for a certain amount of time within a day in winter months to increase overall positive moods. I recommend researching this.
Engage in creative activities or hobbies weekly to increase your physical activity which is also known to increase dopamine, serotonin and boost your overall health!
Lastly, consider mental health therapy for support, and explore treatment options that could also include medication options.
Stay warm, stay well!
