Seasonal Affective Disorder
Seasonal affective disorder (SAD) is a type of depression that is often misunderstood to be the "winter blues" because individuals with SAD will experience depressive symptoms such as lack of interest and energy in the fall and winter months but these will go away during the spring or summer. Although it is uncommon, there are individuals with SAD who experience symptoms in the spring and summer but they go away in the fall and winter. The specific cause of SAD is unknown but researchers have speculated that the changing seasons and lighting conditions may impact serotonin and melatonin levels as well as an individuals' biological clock which act as contributing factors of SAD. Common treatments include light therapy (phototherapy), psychotherapy or medications.
It can be easy to dismiss that gloomy mood at the onset of winter as just another mood swing. But, accepting and recognizing SAD in its' initial stages can allow for effective treatment. The following tips to navigate SAD should not be taken as a substitute for professional treatment, but rather can be used in conjunction with the services provided by a healthcare professional.
What can you do?
- Consistent Schedules: Consistency is the key to an effective daily routine. By creating a schedule, your circadian system is fine-tuned to expect things at certain times which can allow individuals to better adjust to the seasonal changes in day length.
- Regular Exercise: Previous research has found that exercise has a substantial protective effect against depression. As a result, it is recommended to exercise regularly in the morning, as this is the optimal time for the body to get natural light.
- Balance Light Exposure: Maximize light exposure during the day by taking a walk or sitting in a well-lit room (i.e. near a window). At night, minimize light exposure to be as dark as possible. by closing your curtains, turning off your phone and turning a digital clock away from your face.
- Be Proactive: Regardless of when your SAD symptoms start, it can be helpful to prepare your mind for the seasonal change by scheduling enjoyable social activities such as community service, joining a club or going out with friends. Such mind-boosting activities will stimulate an improvement in one's mood.
- Journaling: Keeping a journal can help you offload your thoughts, concerns and feelings onto a page. By doing so, you can identify problems in your life, as well as depression triggers.