Winter can feel like a drag. The short days, dark evenings, and cold temperatures often leave people feeling down. If you’ve ever felt like this or that you would rather just hibernate until spring… you are not alone. Seasonal Affective Disorder aka SAD is a real thing that affects real people. The good news is there are ways to take back control of the winter blues and even find ways to enjoy these dreary days.
Seasonal Affective Disorder: What It Is
First of all, SAD is not simply a version of winter blues. It is a type of depression that shows up at the same time each year, usually in fall or winter months. Symptoms can include:
- Persistent Low Mood
- Zero Energy
- Brain Fog and Trouble Focusing
- Craving ALL the Carbs
- Losing interest in things you normally love
For some, Seasonal Affective Disorder is mild. But for others, it can cause serious daily struggles.
Seasonal Affective Disorder: The Why
So why does SAD happen? Shorter days can throw off your body’s internal clock, serotonin levels, and melatonin. Essentially, serotonin is your brain’s “happy chemical” with melatonin being the hormone that makes you sleepy.
Anyone can get Seasonal Affective Disorder, but certain factors definitely raise the possibility meter. Factors such as where you live, gender, grief, family history, and existing mental health challenges can play a key role.
How to Beat the Winter Blues?
Don’t let SAD steal your joy. Here are some simple ways to let in a little light when things feel so dark.
- Speaking of Light… Chase It
- Get Outside: Even a quick walk outside can boost your spirits.
- Light Therapy: A light therapy box can mimic natural sunlight and help to regulate your body’s rhythms.
- Move Your Body
- Remember serotonin? Moving your body through exercise or dance increases the serotonin in your brain naturally. Whether it’s a dance party of one in your living room or a yoga session with friends, moving your body can help dust the gloom off your shoulders.
- Stick to a Schedule
- Short days can really mess with your sleep. Set regular wake-up and bedtime hours to help keep your internal clock moving in the right direction.
- Eat the “Good Stuff”
- What you eat affects how you feel. Foods rich in Omega-3s such as salmon and nuts are great for your brain and energy levels. Sugar, on the other hand, might bring on the joy for a moment but will quickly leave you feeling depleted and lethargic.
- Stay Connected to Your Peeps
- When you are down, it’s really easy to self-isolate. While a little alone time can be a great thing, don’t go into full-on hermit mode. Call a friend, meet for coffee, or go to a bookstore. Human connection is a powerful mood booster.
- Mindfulness
- Journaling, yoga, meditation, or even just focusing on deep breathing can help you stay present and reduce stress. Even a few minutes a day can make a difference.
- Ask for Help When You Need It
- If you can’t seem to shake depression on your own, you just might need a little help to deal with Seasonal Affective Disorder. Speaking with a mental health counselor can help you navigate this season in a healthier way.
Shine a Light on Dark Winter Days
Instead of dreading the season, lean into it. A few cozy nights with a good book, enjoying baking or painting, or simply reveling in the magic of being wrapped up in a soft blanket by the warm fire can become the respite you needed from the hustle and bustle of the outside world. And remember, it’s okay to be sad sometimes. Just don’t build a house there. By understanding what Seasonal Affective Disorder looks like, you can find the light even on the darkest days.
If you feel as though you might be experiencing Seasonal Affective Disorder, book an appointment with one of our GHCS therapists and begin to feel the sun on your face even during the coldest days.