This post was written by Meghan Warrix, FNP, Employer Solutions, Parkview Health.
Before days lengthen and temperatures rise, many individuals notice shifts in their mood and energy. While it's normal to feel a bit down during the colder months, these changes may indicate more than just the "winter blues." Fortunately, there are steps you can take to manage and even prevent seasonal affective disorder (SAD).
What is seasonal affective disorder?
SAD is a form of depression that typically occurs during fall and winter, when there's less natural sunlight. Reduced exposure to sunlight during these months is thought to affect the body's internal clock, or circadian rhythm, as well as the production of key chemicals such as serotonin and melatonin, which regulate mood and sleep patterns.
Symptoms of SAD can include:
-
Persistent low mood or sadness
-
Lack of energy or fatigue
-
Changes in sleep patterns such as oversleeping
-
Loss of interest in usual activities or hobbies
-
Difficulty concentrating
-
Feelings of hopelessness or worthlessness
Ways to prevent or manage SAD
While SAD can be challenging, it is a treatable condition. Understanding its causes and recognizing the symptoms early can help you take proactive steps to manage it.
Maximize sunlight exposure. One of the main factors contributing to SAD is the lack of sunlight. Try to get outside during daylight hours, even on cloudy days. A walk during lunch or spending time in a bright room can make a big difference. If you live in a region where daylight is scarce in the winter, consider using a light therapy box. These devices simulate natural sunlight and can help regulate your body’s production of serotonin and melatonin.
Maintain a consistent routine. Keeping a regular schedule, especially when it comes to waking up and going to bed, can help stabilize your mood and sleep patterns. Try to go to bed and wake up at the same time each day, even on weekends. This helps regulate your circadian rhythm and improves sleep quality.
Stay active. Physical activity has been shown to help reduce symptoms of depression by boosting the production of endorphins, the body’s “feel good” hormones. Regular exercise, even something as simple as a brisk walk, can help lift your mood and keep you energized. Aim for at least 30 minutes of moderate exercise most days of the week.
Stay connected. Social isolation can worsen the effects of SAD. During the winter months, try to stay connected with friends, family or a support group. Social activities, even virtual ones, can provide emotional support and help you feel less isolated.
Eat a healthy diet. Eating a balanced diet with plenty of fruits, vegetables, whole grains and lean proteins can have a positive impact on your mood. Omega-3 fatty acids (found in fish like salmon and walnuts) and foods rich in vitamins D and B12 can be especially helpful for managing depression and improving energylevels.
Consider therapy. Cognitive behavioral therapy (CBT) is a type of therapy that has been shown to be effective in treating SAD. It focuses on changing negative thought patterns and behaviors that contribute to depression. Talk therapy with a licensed therapist can provide emotional support and coping strategiesduring difficult times.
Check with your doctor about medications. In some cases, medications may be necessary to manage SAD. Antidepressants or other medications may help regulate your mood and chemical imbalances. If you’re struggling with SAD symptoms, don’t hesitate to reach out to your healthcare provider for advice. They can help you determine if medication is right for you.
When to seek professional help
If you find that your symptoms are not improving or are interfering with your daily life, it’s important to seek help from a healthcare professional. Depression, including SAD, can be effectively treated with the right approach. Early intervention can help you get back on track and enjoy the upcoming seasons with more energy and well-being.
Conclusion
Seasonal affective disorder doesn't have to control your life. Try incorporating a few of these lifestyle changes in your routine to maintain your mental health throughout the year. If you're experiencing symptoms, reach out for support.
Parkview Employer Solutions partners with area businesses to deliver innovative services that improve employee health and well-being, including Occupational Health, Proactive Injury Care, Employee Assistance Programs, Workplace Wellness, Employer Clinics and more. For additional information, please contact [email protected].
