The symptoms of SAD are the same as those of depression and depressive disorders. The condition of Seasonal Affective Disorder is generally caused by a lack of sunlight in wintertime. This typically means, when days become shorter and nights become longer during this time of year, people with SAD tend to produce less serotonin. They also have low levels of melatonin which can also contribute to increased levels of cortisol which is known as the stress hormone. This imbalance leads to the symptoms most associated with SAD. SAD can also be triggered not only by sunlight deprivation but also exposure to cold temperatures
Winter depression or the winter blues usually starts in November and lasts until March or April when days become longer again. It usually affects between 5-10% for males and 10-20% for females every year which means that many people suffer from this disorder but do not even know.
What are the Symptoms of SAD?
People who suffer from SAD may experience symptoms of depression, anxiety, and insomnia during these times. In addition, low mood can then lead to loss of interest or pleasure in activities, weight gain, sleep disturbance, agitation, or psychomotor retardation. The symptoms are similar to major depressive disorders if untreated.
The Psychology of SAD and Why We Get It: What We Know So Far
The concept of seasonal affective disorder was first noted back in 1984 by Norman E. Rosenthal, who had been researching circadian rhythms and depression. He discovered that people with the seasonal affective disorder have a delay in body rhythms relative to the seasons - they sleep later and go to bed earlier during colder months, which leads to lower levels of light exposure. However, don't be disheartened, as there are a number of ways to tackle SAD which we will discuss in the following article.
LightBox
Seasonal depression is a result of a lack of sunlight. Without access to it, your body can't produce vital hormones making you feel good. This poses a problem during the winter months when we often have to go to work in the dark and get out in the dark too. If you're feeling a little down and moody during winter, a lightbox could be just what you need to get that innate glow back. Light therapy boxes work by limiting the sun's rays and regulating mood through specially modulated light exposure
Use a device to simulate the dawn
There are lots of different dawn simulators on the market but the best ones use full-spectrum light to get as close to sunlight as possible. Regardless, it's way less annoying than an alarm clock. They work by slowly adjusting the light levels in your room as you fall asleep so that you wake naturally without being disturbed by an alarm.
Antidepressants
Seasonal Affective Disorder can be treated with a variety of different treatments. These include, but are not limited to, light therapy and talking to a social worker or psychologist. In most cases, these are the first steps.
Doctors often prescribe antidepressants to treat SAD. Different types of these drugs work in different ways, so it’s important to talk to a doctor and pharmacist before taking any of them. As with any medication, some side effects may occur.
Exercise
One of the most effective ways to combat is through exercise and fresh air. Seasonal depression is common in people that don't get enough sun and vitamin D. So it's important that you try to go outside for at least half an hour every day if you're prone to SAD. If you are working during the day, take half an hour to go for a run or walk on your lunch break. And don’t waste weekends by staying inside: take the extra time to spend out of doors.
Exercise has been found to boost your energy and mood while helping you deal with stress and anxiety. Regular exercise can also improve your memory and cognitive abilities, such as learning and problem-solving skills.
Mindfulness
Mindfulness can provide the natural alternative to antidepressants for controlling Sad. The prevalence of natural alternatives to treating SAD, such as mindfulness, is increasing due to its ability to help relieve symptoms of anxiety and depression. When a person practices triggering the parasympathetic nervous system through mindful breathing and awareness control the body naturally begins to regulate cortisol and serotonin levels.
Conclusion
Spending time in a place that has a lot of natural light is one of the most effective ways to manage Seasonal Affective Disorder. As well as making sure to exercise and consume healthy food. When winter rolls around, our bodies and minds sometimes struggle to adapt to the darker months and we produce less serotonin and more melatonin which can offset our mood and energy levels. Developing a healthy regime around mind and body through a practice such as mindfulness, yoga, pilates or any other mind-body discipline can be very helpful to redress the balance naturally.
In summary, it is important to get out and be active during the day whenever you can, even when you feel like you do not want to. If you really do not enjoy getting out of bed, try using a light therapy lamp. The light will help you wake up and keep your mood in check.
If you want to explore other more natural methods for combatting SAD or you just want to explore other options for managing and improving your mental health, then follow the link below or call us on 0797 4319510
Be well!
About the author
David Faratian is the principal hypnotherapist at The Cumbria Hypnosis Mindfulness Clinic. He founded Cumbria Hypnosis in 2006 and since then it has consistently been one of the highest-rated and reputable hypnotherapy clinics across Cumbria, South Lakes, and The Northwest. David specializes in a full range of psychological issues and has a dedicated site devoted to each issue. Visit www.cumbria-hypnosis.com
Comentarios