It’s quite common for people to prefer warmer weather and plenty of sunshine. It’s good for our bodies and minds — and creates more opportunities to enjoy some outdoor fun. Therefore, as winter approaches, some folks will feel sluggish, sad, or carb cravings. On its own, this trend can be self-managed and eventually passes in a week or two.
And then, there’s called seasonal affective disorder (SAD). This diagnosable condition can occasionally happen in the summer, but typically, it’s a form of depression linked to the cold, dark days of winter. SAD impacts at least 5 percent of adults in the U.S. but it’s treatable and can be avoided.
Causes of Seasonal Depression
First and foremost, SAD arises due to a change of seasons. But there are other triggers and factors, for example:
- General Dislike of Winter: It can start as dislike but escape into dread. If so, seasonal depression becomes more likely.
- Your Internal Clock: This includes everyone. We undergo internal changes each time we shift into a new season. Inevitably, this will affect your mood in some way (not necessarily negative, though).
- Vitamin D: Winter almost always translates into less sunlight. In turn, this reduces our Vitamin D production, which throws off our chemical balances in ways that can contribute to depression.
Common Symptoms of SAD
The acronym says a lot. If you’re feeling chronically sad in the winter, it could be SAD. Pervasive sadness for at least two weeks is a red flag. Other signs to watch for include:
- Self-isolation and social withdrawal
- Relentless anxious thoughts
- Angry outbursts
- Low energy
- Loss of concentration
- Changes in sleeping and eating patterns
- Unable to enjoy activities you typically like
- Talk of self-harm
Obviously, SAD must be taken seriously and it can begin with diligent self-care.
Powerful Self-Help Steps for SAD
It starts, as always, with the basics: healthy eating choices, regular sleep patterns, and daily physical activity. Reject the urge to stay in bed, indulge in comfort food, and lose any rhythm to your sleep rhythms. From there:
- Connect with others — outside whenever possible. Trusted friends and family members can bring comfort and healing. Meeting them outdoors when the sun is shining will double the positive impact.
- Avoid doom-scrolling. Your phone can be a source of sadness. Set personal boundaries on screen time and when online, actively seek out positive content.
- Lean on your spiritual beliefs. Soothe your soul in the way that feels best for you. Ideally, this will involve doing what you can to be a giver for which you will be rewarded with the “helper’s high.”
You’ll Need More Than Self-Help Though
Depression, in any of its forms, requires professional guidance. When dealing with SAD, it’s highly recommended to partake in talk therapy. Your counselor may also suggest you try light therapy. Put simply, there are indoor lamps that can be used to offset the lack of sunlight in the winter. Of course, there’s no replacement for getting outside even when it’s cold.
SAD Can Be Avoided
The first episode may take you by surprise but after that, you can prepare yourself in advance of the next winter. For example, a vitamin D supplement along with an indoor lamp can make a huge difference. Mostly, however, a therapist can help you indemnify your triggers so you’re better positioned to take preventative steps in the future.
The treatment and eventual prevention of seasonal depression is a collaborative effort. You and your therapist will team up to provide the ideal combination of modalities to expedite your recovery. To learn more about depression treatment, I invite you to reach out soon to set up a free and confidential consultation.
