Seasonal affective disorder: More than the winter blues
The seasonal affective disorder is a type of depression that lasts for one season, typically in the winter months, and goes away during the rest of the year.
As the daylight hours start to decrease and it gets colder outside, many people may find themselves experiencing symptoms resembling depression. For a few people, the symptoms are relatively short-lived. Temperament may seem shorter for parents stuck inside with cranky or sick children and an increased sense of lethargy is not uncommon on a dreary winter day. For others, these symptoms can be quite disabling.
Seasonal affective disorder, also known as SAD, is not just the winter blues. Symptoms of SAD are similar to those of depression. The symptoms can vary in severity and often interfere with personal relationships. It can include fatigue, pervasively sad mood, loss of interest, sleep difficulty, excessive sleeping, craving, and eating more starches and sweets, weight gain, feelings of hopelessness or despair, and suicidal thoughts.
If your winter blues are severe and have gone on for at least two winter seasons, you might have a case of SAD.
Tips for managing the seasonal affective disorder
Take in as much daylight as possible. The lack of sun exposure is part of what causes SAD, so soaking up as much sun as you can, will lessen the symptoms. Sit by a window or go for a walk during daylight hours.
Eat healthily: Eat good food and avoid the extra calories and lots of sugar and fat. Be creative and look for hearty, low-calorie recipes that are easy to prepare. Instead of eating cake and cookies, try replacing them with a dessert from seasonal fruits like apples and pears.
Spend time with your friends and family: Spending time with friends and family is a great way of lifting your spirits and avoiding social isolation. Snuggle with your kids or pets, visit your friends for drinking a hot cup of tea, or play board games with your family. Talk to your loved ones and share about how the season is affecting you. Take the time to educate them about SAD so they can better understand you and your situation.
Stay active: Don’t stay cooped up in your house all winter. Get out and enjoy your community this season. Volunteer, join a local club, go for a walk, or go for a vacation. Also, if you are aware, you experience SAD year after year, be proactive about planning out a schedule in advance of winter to keep active and engaged with others. Research has proven exercise and scheduling pleasant activities can be effective ways to lessen the impact of SAD.
Seek professional help: If you continue to struggle with feelings of depression, you should seek help from a mental health professional, such as a psychologist. Research shows that psychotherapy, such as cognitive behavioural therapy, is an effective treatment for SAD, and may have more long-term benefits than light therapy, the daily use of an artificial bright lamp, or antidepressant medication.
How a psychologist can help?
A psychologist can help you identify problem areas and then develop a plan of action for changing them. Psychologists are trained to understand the connection between the mind and body. They can offer strategies and guidance on how to adjust your goals so that they are attainable, as well as help you change unhealthy behavioral and emotional issues. Practicing psychologists use a variety of evidence-based treatments, such as psychotherapy.
We at Veda rehabilitation and wellness center work towards the well-being of our clients dealing with any kind of emotional as well as psychological troubles. Our psychologist and psychiatrist are uniquely trained to understand the mind-body and gut connection which is important to heal one individual and guide them to a healthy path.