Seasonal Affective Disorder
S.A.D. 9 Ways To Cope
By Alex Orlov for Life by DailyBurn 12/06/2014
Do dark, chilly days make your mood cloud over this time each year? You're not alone: Roughly 10 to 20 percent of Americans
report feeling tired or sad when there are fewer hours of daylight in
the winter months. With bone-chilling temperatures and blustery winds,
it's easy to give in to laziness and snooze just a little longer instead
of dragging yourself to that early Spinning class -- or, make a date
with Netflix instead of bundling up and getting dinner with friends.
While
many people can still function even if they're feeling a bit
melancholy, for some, winter brings a clinical form of depression called
seasonal affective disorder, also known as SAD. According to Kelly
Rohan, Ph.D, professor and director of clinical training at University
of Vermont, at least 2 percent of the population suffers from the
psychiatric condition, but that percentage tends to increase in regions
with shorter hours of sunlight.
Researchers estimate that up to 10 percent of Alaskans experience SAD symptoms such as fatigue, overeating, loss of interest in activities and difficulty concentrating.
Another SAD factor? Genetics. Just like depression, your likelihood
of experiencing seasonal affective disorder can increase if your family
has a history of mood disorders. And surprisingly, gender may also play a
role in your bleak winter outlook. Studies show seasonal affective
disorder is four times more common
in women than men. Though researchers have struggled to understand
exactly what contributes to this gender difference, Rohan has one
hypothesis. "Women [stereotypically] ruminate on feelings more than
men," she says, and brooding on those sad sentiments can lead to more
severe depression in some cases.
⛅ 🌂❄️ ☃️ 🌨️ ❄️☔ 🌨️ ⛄
Beat The Blues
What causes this wintertime down-in-the-dumps attitude? Research published in the European College of Neuropsychopharmacology this October reveals that it's a biochemical imbalance that's at play. Come winter, people with SAD experience a significant dip in serotonin, the neurotransmitter responsible for mood, appetite, sleep, memory and libido.
What causes this wintertime down-in-the-dumps attitude? Research published in the European College of Neuropsychopharmacology this October reveals that it's a biochemical imbalance that's at play. Come winter, people with SAD experience a significant dip in serotonin, the neurotransmitter responsible for mood, appetite, sleep, memory and libido.
"When someone notices significant distress or problems
functioning in everyday activities, like performing at work and
maintaining healthy relationships, that's the time to consult a
professional for an evaluation," says Rohan.
But even if you don't
suffer from full-blown seasonal depression, you may feel less social
and more pessimistic come winter. "As the season changes, our circadian
rhythms get impacted because the sunlight pattern has changed," says Ani
Kalayjian, Ph.D, professor of clinical psychology at Columbia
University. "If you know that you get less joyous in winter months, you
have to start a preventative approach." After all, you prepare your
home, car, garden and other things for the seasonal change, so why not
your body? Kalayjian suggests evaluating the severity of your symptoms
(energy level, appetite, desire to be social) and then exploring forms
of treatment.
Fortunately, there are several easy ways to boost
your mood if you're experiencing an energy dip this winter. Here are
some of the best expert-backed strategies.
Soak up Morning Sunshine.🌞🌄 🌅
According to Kalayjian, winter blues will be worst in the mornings when you're rousing yourself from bed. She tells clients to open curtains as much as possible to get exposure to natural light right when the body is waking up.
According to Kalayjian, winter blues will be worst in the mornings when you're rousing yourself from bed. She tells clients to open curtains as much as possible to get exposure to natural light right when the body is waking up.
Maintain your Routine. ⏰ ⛹️♀️ 🚶🏼♀️
"The most helpful thing is to try to keep up everyday activities," says Rohan. Once daylight savings time occurs, don't neglect your favorite hobbies just because winter spurs an impulse to hibernate. You'll feel better knowing you're still making it to your weekly book club, basketball game or brunch with friends.
"The most helpful thing is to try to keep up everyday activities," says Rohan. Once daylight savings time occurs, don't neglect your favorite hobbies just because winter spurs an impulse to hibernate. You'll feel better knowing you're still making it to your weekly book club, basketball game or brunch with friends.
Work it out. 🤸♂️ 🏋️ 🚴 🚵
During a killer gym session, the brain works hard to override the temporary feelings of discomfort by telling the body to keep pushing. You'll naturally release endorphins, which will make you feel happier and even euphoric. A meta-review published in the American College of Sports Medicine Journal in 2013 suggested that, for some individuals, exercise might be comparable to therapy or anti-depressants as an effective treatment for depression.
During a killer gym session, the brain works hard to override the temporary feelings of discomfort by telling the body to keep pushing. You'll naturally release endorphins, which will make you feel happier and even euphoric. A meta-review published in the American College of Sports Medicine Journal in 2013 suggested that, for some individuals, exercise might be comparable to therapy or anti-depressants as an effective treatment for depression.
Flip a Switch. 💡 🕯️ 🌟
Research suggests that light boxes can help up to 50 percent of people who suffer from SAD. The bright light emitted from these devices helps the body awaken in the morning and decreases the hormone melatonin that keeps us asleep at night. And for those seeking a quick fix: Studies show that light therapy can spur a mood lift in just several days. "Based on the literature, [light therapy] is a very effective treatment," says Rohan. However, since the FDA does not regulate light boxes, she recommends consumers pursue light therapy under the supervision of a professional. "It takes some trial and error to get it just right," she says, emphasizing that timing, positioning and potential side effects should all be discussed with an expert before you begin treatment.
Research suggests that light boxes can help up to 50 percent of people who suffer from SAD. The bright light emitted from these devices helps the body awaken in the morning and decreases the hormone melatonin that keeps us asleep at night. And for those seeking a quick fix: Studies show that light therapy can spur a mood lift in just several days. "Based on the literature, [light therapy] is a very effective treatment," says Rohan. However, since the FDA does not regulate light boxes, she recommends consumers pursue light therapy under the supervision of a professional. "It takes some trial and error to get it just right," she says, emphasizing that timing, positioning and potential side effects should all be discussed with an expert before you begin treatment.
Ditch the Sugar. 🍰 🍬
It's common knowledge that too much of the sugary stuff will make us gain weight and puts us at risk for developing diabetes and certain cancers. And research shows that sugar has a sour effect on mental health, too. Countries that consume the most sugar have higher rates of depression, and scientists hypothesize that it hinders the body's ability to cope with stress and can worsen anxiety. Many people crave sweet and starchy foods in the wintertime because they provide a temporary energy boost, but these treats will ultimately leave you just as sluggish as before. Instead, opt for eating complete meals with good sources of protein and fiber.
It's common knowledge that too much of the sugary stuff will make us gain weight and puts us at risk for developing diabetes and certain cancers. And research shows that sugar has a sour effect on mental health, too. Countries that consume the most sugar have higher rates of depression, and scientists hypothesize that it hinders the body's ability to cope with stress and can worsen anxiety. Many people crave sweet and starchy foods in the wintertime because they provide a temporary energy boost, but these treats will ultimately leave you just as sluggish as before. Instead, opt for eating complete meals with good sources of protein and fiber.
Get Outside. 🕶️ 🚶🚶🏼♀️ 🏠🚲🚴
Both Rohan and Kalayjian recommend breathing in some fresh air each day. Studies confirm that spending time outside can relieve stress, so bundle up and brave the cold for at least five minutes to lift your spirits. "It turns out that going for a walk in the morning after sunrise can be especially effective," says Rohan. "It gets light to the retina, but it's also physical activity." Two birds, one stone!
Both Rohan and Kalayjian recommend breathing in some fresh air each day. Studies confirm that spending time outside can relieve stress, so bundle up and brave the cold for at least five minutes to lift your spirits. "It turns out that going for a walk in the morning after sunrise can be especially effective," says Rohan. "It gets light to the retina, but it's also physical activity." Two birds, one stone!
Develop Wintertime Interests.⛷️ 🏂 🎿
Bummed that you can't play beach volleyball every weekend? Rohan recommends finding substitutes for the mood-enhancing activities you enjoy in the summer. "Having fun is central to having a good mood," she says. "What are things to do in winter that are fun to do?" Strap on some snowshoes, check out a new fitness class, take a spin on an ice rink or step up your game in the kitchen -- you just might find a new passion.
Bummed that you can't play beach volleyball every weekend? Rohan recommends finding substitutes for the mood-enhancing activities you enjoy in the summer. "Having fun is central to having a good mood," she says. "What are things to do in winter that are fun to do?" Strap on some snowshoes, check out a new fitness class, take a spin on an ice rink or step up your game in the kitchen -- you just might find a new passion.
Practice Relaxation. 🧘 📿🧘🏽♂️
Some down dog could help you get out of the dumps. Practicing yoga, studies show, can alleviate symptoms of depression and anxiety. Plus, preliminary research on meditation reveals that breathing exercises and mindfulness exercises can actually change neural networks and decrease stress. Kalayjian also recommends progressive relaxation, a technique that promotes body awareness by tensing and relaxing muscle groups throughout the body.
Some down dog could help you get out of the dumps. Practicing yoga, studies show, can alleviate symptoms of depression and anxiety. Plus, preliminary research on meditation reveals that breathing exercises and mindfulness exercises can actually change neural networks and decrease stress. Kalayjian also recommends progressive relaxation, a technique that promotes body awareness by tensing and relaxing muscle groups throughout the body.
Book a Trip. 🚂🛤️ 🧳 ✈️ 👨✈️ 🛣️ 🚘 ⛵ 🛩️
Prepare for takeoff, because quality vacation time will certainly boost your mood. Those that suffer from seasonal depression will benefit from additional sunshine if they head south, but taking a break from work is important for anyone's mental health. Studies show that people even experience pleasure from anticipating trips. "Across the board, SAD patients will tell you they feel better [after vacation]," says Rohan. But she cautions against depending on getaways for happiness. "I think it's important to learn to tolerate the place where you live instead of jumping on a plane." While you count down the days 'til your beach holiday, find ways to get joyous about the winter wonderland in your own backyard.
Prepare for takeoff, because quality vacation time will certainly boost your mood. Those that suffer from seasonal depression will benefit from additional sunshine if they head south, but taking a break from work is important for anyone's mental health. Studies show that people even experience pleasure from anticipating trips. "Across the board, SAD patients will tell you they feel better [after vacation]," says Rohan. But she cautions against depending on getaways for happiness. "I think it's important to learn to tolerate the place where you live instead of jumping on a plane." While you count down the days 'til your beach holiday, find ways to get joyous about the winter wonderland in your own backyard.
🌎🧳 ✈️ 👨✈️ 🛣️ 🚂 🛤️ 🚘 🛩️⛵🌍🚲🚀
If you struggle with serious and continuous
depressive symptoms, be sure to reach out to a healthcare provider to
discuss your condition. For additional information on seasonal
depression, head to the National Institute of Mental Health.
More from Life by DailyBurn:
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Depression Symptoms
Sadness 😔
Persistent sadness is one of the hallmark traits of depression. In addition, thoughts of suicide may be common, according to the Anxiety and Depression Association of America.
Need help? In the U.S., call 1-800-273-8255 for the National Suicide Prevention Lifeline.
Need help? In the U.S., call 1-800-273-8255 for the National Suicide Prevention Lifeline.
Sleep Problems 😴
Sleeping too much, or not getting enough sleep, are both potential symptoms of depression, according to the Mayo Clinic. The National Institute of Mental Health also points out that people with depression may also experience night-time awakenings,
where they feel their minds are racing and they feel overwhelmed with
problems they must solve. Alternately, some people are able to sleep,
but never actually feel rested from said sleep.
Appetite Changes 🍝
Depression can affect how hungry people feel
— sometimes making them eat more, sometimes making them eat less,
according to the National Alliance on Mental Illness. For the latter,
the appetite changes can also lead to weight loss.
Loss Of Energy 😔
People with depression may feel like they don’t have the mental energy needed
to get through the day, and may even feel like they’re responding to
things more slowly, according to the National Alliance on Mental
Illness. They may also experience a loss of focus -- such as having trouble concentrating on a TV show or newspaper article.
Physical Symptoms 🤕😟
Depression may be most well-known for its mental symptoms, but the condition can also present an array of physical symptoms, including stomach aches, headaches and chest tightness, according to the National Institute of Mental Health.
Hopelessness 😢
People with depression may feel a sense of hopelessness and pessimism, as well as guilt/fault for past failures (even if they are not to blame).
Loss Of Interest 🤔
Losing interest in things that once brought joy is a symptom of depression. Hobbies, loved ones - even sex - can lose their appeal, according to the National Institute of Mental Health.
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Seasonal Affective Disorder
Treatment
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