Coping With Seasonal Depression
With winter setting in, you may be feeling a little more lethargic and moodier than usual. It’s normal to feel down during the colder months, however if it is disrupting your everyday life it may be something more serious.
Seasonal Affective Disorder, also known as SAD, is a form of depression that is triggered by a change in seasons. Often mistaken for “winter blue,” SAD persistently hinders your ability to enjoy life, while winter blues temporarily shifts your mood.
Those who already have a mental condition such as anxiety, depression, or any other mood disorder are more likely to be at risk. SAD has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter.
Common Symptoms of Seasonal Affective Disorder
Extreme fatigue and lack of energy
Change in sleep, usually sleeping too much
Feeling worthless or guilty
Feeling depressed most of the day, nearly every day
Inability to concentrate and make decisions
Loss of interest in usual activities
Thoughts of death or suicide
How To Cope
*I am not an expert! These are just suggestions from my own personal experience.
Light Therapy
Exposing yourself to natural light will help boost serotonin production and overall mood. However, if you live in an area that doesn’t get a lot of sunshine light therapy can replicate natural lighting with white fluorescent bulbs in a light box. It is best to seek help through a professional in order to get the appropriate “dose” of light as too much exposure can cause eye damage and other unwanted symptoms.
Talk Therapy
This doesn’t necessarily have to be with a professional therapist. Sometimes confiding in someone you trust can help lighten your mood. Connecting with others whether that’s face to face, phone calls, or social media can help you feel less lonely or isolated.
Exercise
When you’re feeling sluggish, even getting out of bed seems like too much effort. However, exercise is a powerful depression fighter. To get the most benefit, aim for at least 30 minutes a day. If that seems like too much, start small. Maybe it’s only ten minutes a day or getting up to walk outside and check the mail. Sometimes I’ll even just put my headphones on, listen to some fun music, and dance in my seat while I’m working at my desk. A little bit of activity can help boost your energy levels and be less fatigued.
Daily Routine
Poor sleep quality is a significant contributing factor to depression. Maintaining a daily routine can create a sense of structure and help regulate your sleep schedule. I find it helpful if I have at least one task to do for the day in order to get out of bed. For example, I usually wash the dishes every morning before starting my day and then slowly incorporate more enjoyable activities into my schedule.
Take It Slow
You don’t have to do everything in one day. Remember to be kind to yourself if you’re unable to finish all your tasks. Focus on what you’re able to do during the day and be proud of those small accomplishments. If you end up back in bed halfway through the day, give yourself that time to rest and try again in the morning.
Medication
Seek professional help in order for a doctor to give you a proper diagnosis. Everyone manages their mental health differently. There is absolutely no shame if you need a little more help. Pills do not mean you are “crazy” or “broken.” It’s okay if you need them, it’s okay if you don’t! Medication increases the amounts of serotonin and other neurotransmitters in the brain in order to stabilize feelings of well-being and happiness.
Create a Wellness Toolkit
Come up with a list of things that you can do for a quick mood boost. Whatever makes you feel even just a little better, try and implement at least one a day in order to alleviate depression.
Art Therapy
Journaling
Take a warm bath
Cook a healthy meal
Listen to your favorite music
Play a video game
Watch a funny movie or show
Cuddle with a pet
It may feel difficult coping with Seasonal Affective Disorder, but remember you are not alone. Any form of depression should be taken seriously. Seek professional help in order to be properly diagnosed. A doctor or therapist can equip you with the proper tools and coping mechanisms.
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