Seasonal Affective Disorder, otherwise known as SAD, is a mood disorder that creeps up at certain times of the year, mainly in winter and fall. There are no exact causes of SAD, and symptoms can feel quite uncomfortable and discouraging. In some cases, SAD can be more than just a seasonal disorder, and it is never a bad idea to seek help from a mental health professional when symptoms cause significant distress. If you think you may be struggling with SAD, read on to learn more about this issue and potential next steps to help you feel like yourself again.
Potential Causes of SAD
Although there are no exact known causes for SAD, scientists believe that less sunlight during the fall and winter lead to less production of serotonin in the brain (a mood regulating chemical). When mood is not properly regulated, feelings of depression may arise. Warning signs of SAD are very similar to symptoms of depression. Here is what to look for:
Less energy
Trouble concentrating
Fatigue
Increased desire to be alone
Greater need for sleep
Weight gain/weight loss
Trouble sleeping
Natural Remedies
It is recommended to get outside as early as possible in the morning hours to expose yourself to natural sunlight, especially during times of the year when it gets dark earlier in the day. Along with natural light, light therapy is a great treatment for SAD. Experts say to use a full-spectrum bright light that shines indirectly into your eyes. A person should sit about two feet away from the light for 10-15 minutes per day. After a few uses, increase your session time to 30-45 minutes a day.
Exercise may also help alleviate many of the uncomfortable symptoms of SAD. Just 30 minutes of cardio a day (brisk walk, jog, bike, etc.) can lead to a reduction in depression severity. It is always important to keep your body moving and your mind healthy. A benefit of taking a brisk walk around your neighborhood is that you can combine exercise with getting natural sunlight.
Psychotherapy, also known as talk therapy, is a great way to help treat SAD. Therapy may be of assistance in managing stress, replacing negative thoughts and behaviors with positive ones, and addressing areas of your life that could use more attention and care. The main goal is to help get you feeling your best in all aspects of life.
With the mind-body connection in mind, you can also try utilizing various relaxation techniques such as yoga, meditation, guided imagery, and music or art therapy. Find something you enjoy that assists in relaxation, and try your best to incorporate it into your daily routine.
So, What Now?
Spend some time tuning into your symptoms, and notice what you are experiencing in your mind and body. Remember that you are never alone, and reaching out to loved ones is a great place to start getting support. If this post resonates with you and what you’re experiencing, we encourage you to work with your primary care provider or a mental health professional to find treatments that might be effective for you.
References
Seasonal Depression (Seasonal Affective Disorder). Retrieved from https://www.webmd.com/depression/guide/seasonal-affective-disorder#1
Seasonal Affective Disorder (SAD): Nine Natural Supplements and Treatments. Retrieved from https://fullscript.com/blog/seasonal-affective-disorder-supplements
Seasonal Affective Disorder (SAD). Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722