Overcome Your Seasonal Affective Disorder

Along with the chilled air of fall and the diminishing light, a lot of people experience an emotional change. For some, this shift is as comfortable as the trees are changing leaves, offering nights of calm near the fire. But for others, the darker months affect something different; a submerging feeling, a heaviness that follows the essense of the colder seasons. This condition is called SAD, or Seasonal Affective Disorder. It’s a depression kind of disorder that aligns with the fall and winter months.

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What is Seasonal Affective Disorder?

Itis more than a passing sadness or feeling melancholic; it’s associated with the “winter blues”. SAD represents a chronic, predictable depression in millions of individuals worldwide each season change, right after the summer. It could start with a gradual onset when the sunlight first begins to narrow between autumn, followed with fatigue, hopelessness, and avoidance. The hallmark of SAD is its timing: it recurs each seasonal change at the same time, either starting in fall or winter, and as usual, it disappears in the spring when sunshine and warmth are starting to make their return.

It could start with a gradual onset when the sunlight first begins to narrow between autumnal, followed with fatigue, hopelessness, and avoidance

But what brings on this emotional downtrend? While the precise mechanisms of SAD are not 100% known, its association with nature is apparent. If we don’t get enough sunlight, our bodies make less serotonin; the chemical that helps us feel happiness and relaxation.

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This sometimes causes us to feel tired, helpless, and out of touch with the world. It’s a feeling that we can’t avoid, even if we prepare and brace for it.

Who Is Most Affected?

Sunlight is one thing, but it is not the whole ordeal. Our brains and bodies are wired in a different manner, and some are more prone to SAD than others. To a great extent, it comes down to location; the farther north one resides, the shorter is sunlight in winter. People living in Alaska or Scandinavia must endure consecutive months when light hours are scarce, and so, SAD is common enough in those locations.

Our brains and bodies are wired in a different manner, and some are more prone to SAD than others. To a great extent, it comes down to location

It seems that gender and age are also related to this. Women in their 20s and 30s, are diagnosed with SAD four times more than men. The reasons for such outcome hasn’t been studied at length, but that is a huge difference.

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Overcome The SAD In You

Tothose suffering from SAD, the winter months might seem like an ongoing fight against the cold and darkness. Yet, there are some methods of countering its effects. One of the most known methods of treatment would be therapeutic light sessions; this consists of the patient using a special device designed to simulate natural sunlight. This rewarding habit reinstantiates the person’s internal clock with the purpose of feeling relaxed and uplifting overall mood.

One of the most known methods of treatment would be therapeutic light sessions; this consists of the patient using a special device designed to simulate natural sunlight

But this could be a part of the solution. Even if weather is not inviting pursue being outdoors; this offers a similar benefit. The natural light we experience, even on bad weather, helps regulate our bodies’ spirit.

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A walk outside, when the sun is at its peak, can make a surprising difference and allow a moment of peace in the midst of the seasonal sadness.

The Importance Of Sleep And Diet

Another important component is sleep, which often melatonin disrupts. It is produced in larger quantities when the nights are longer. We have to stick to a regular pattern of sleep, though our bodies beg for more during those extra-cold mornings. If we can keep our power levels regulated, we might even be able to keep our mood improved. Sleeping too much, as tempting as it is, most often makes us heavier and more disoriented, adding to the depression.

We have to stick to a regular pattern of sleep, though our bodies beg for more during those extra-cold mornings

Another subtle but significant ingredient in the battle against SAD is diet. Most of us tend to indulge in comfort foods during winter, which would make us feel good for a while but leave us lethargic in the end. Adding nutrition-rich food containing omega-3 acids, can keep our brains in proper health and improve our mood.

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Is Professional Help Advised For SAD?

Whereas life changes tend to be the first line of defense, in some instances, professional help becomes indispensable. Simple talk sessions, have proved effective in treating SAD. This will help pinpoint and reframe negative thoughts for the management of emotional challenges due to seasonal shifts. Other cases require the inclusion of medications, which can be prescribed to those whose condition has worsened or cannot find relief from other forms of treatment.

Conclusion

Seasonal Affective Disorder reminds us of how linked our inner worlds are with the natural environment. As seasons change, so do the moods. But with this knowledge in our pocket, we can prepare ourselves to get through winter without losing our cool. The months seem endless, and colder months overwhelming, but those will end at some point. Spring will come again, and it does bring with it an assurance of restoration with warmth and light.

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This post was previously published on medium.com.

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