It’s hard to believe, but the winter months are fast approaching! As the sun starts to rise late and set early, many individuals start to experience symptoms of Seasonal Affective Disorder (SAD). SAD can affect nearly anyone, but those who are grieving may be especially vulnerable to this unique type of depression. In short, SAD is characterized by an increased feeling of depression during the winter months. Experts believe this is mainly due to the changes in natural sunlight we receive during the winter months. While experiencing SAD during the winter months is most common, it’s also possible to experience SAD during the summer or spring. It all depends on the individual and their physical and emotional chemistry. Keep reading to learn more about the symptoms of SAD, as well as common coping techniques.
Signs of SAD
Just like any other form of depression or anxiety, SAD can manifest in variety of ways. There are, however, some more common symptoms including:
- Severe depression for several weeks with no good days
- General tiredness and sluggishness
- Inability to concentrate
- Changes in appetite and sleeping patterns
- Being easily agitated
- Feelings of guilt or self-loathing
- Thoughts of self-harm or suicide (Seek help if you are experiencing these thoughts. You can reach the National Suicide Prevention Hotline by calling 1-800-273-8255 to talk to someone immediately).
Ways to Treat SAD
Seasonal Affective Disorder should be taken seriously. If you find yourself identifying with the symptoms outlined above, it may be wise to meet with a healthcare provider to discuss your options. There are many treatment options available. Below are 5 coping mechanisms commonly used to combat symptoms of SAD.
- Light Therapy
As previously mentioned, it’s believed that one of the main causes of SAD is the change in natural sunlight. Therefore, many people find that light therapy is an effective tool in coping with SAD. There are many light boxes you can buy that mimic natural light. Exposing yourself to a cool-white florescent light for just a few minutes each day has been proven to improve overall mood. Further, even if it’s a bit cloudy out, spending some extra time outdoors in the fresh air can help your mood. It will also make sure you do get exposure to whatever natural light is able to escape through the clouds!
- Eat Well and Exercise
It’s important to remember the strong connection between physical health and mental health. That’s why it’s also important to eat healthy foods and get plenty of exercise. Make sure you nourish your body by giving it the vitamins and minerals it needs to thrive. Moving your body can also help, as exercise releases endorphins, which are proven to naturally improve your mood. While it may be tempting to stay cuddled in bed with a big serving of comfort food, try to eat as healthy and exercise as much as possible.
- Find a Favorite Activity
It’s important to practice plenty of self-care during depressive periods. It can be helpful to find an activity you enjoy during the winter months. Certain activities can become a helpful and constructive outlet, and they can also give you something to look forward to when winter starts approaching. Maybe it’s a creative hobby like painting or knitting. Maybe it’s baking. Maybe it’s saving a book you’ve been wanting to read until the winter months. Whatever it is, find something that you can do during the winter months to keep your brain stimulated and your mood elevated!
While these techniques have been proven to help most people struggling with SAD, please remember that each person and situation is unique. It may take some time and self-reflection to find coping techniques that work for you. However, the tools outlined above are great places to start.
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Post written by Katie Karpinski