Seasonal affective disorder affects millions of people every winter, so if you feel depressed in the winter, you might want to explore the possibility of SAD. The good news is there are plenty of simple and helpful ways to counteract the effects of SAD, and you can start with this article.
What is SAD?
If you start to feel anxious and depressed when the days become shorter and the temperatures drop, you could be showing signs of seasonal affective disorder. It’s estimated that 10 million Americans experience SAD symptoms every winter, and women are more affected than men.
The causes of SAD are not well understood, but it’s thought that changes in daylight affect the body’s internal clock and circadian rhythms, disrupting sleep patterns and leading to depression, anxiety, and fatigue in the colder months that can seriously impact someone’s quality of life.
Symptoms of SAD
The signs and symptoms of SAD look a lot like an episode of depression; someone might start to feel drowsy and fatigued, or they might oversleep and start to gain some weight. There might also be changes in mood, and social withdrawal, along with feelings of hopelessness or regret.
Someone might be more prone to SAD if they are female; the condition seems to affect women more than men on average. The risks of developing the condition are also higher if you live closer to the equator or you have a family history or a personal history of depression an anxiety.
Simple Solutions to SAD
Talk to a Doctor
SAD is a common condition that affects millions of people in the winter, but it’s also a form of depression and needs to be diagnosed by a doctor. Or course, there’s nothing to stop you from trying a lightbox in the morning if you think you have SAD, but it’s useful to get an opinion too.
A doctor will ask you a series of screening questions to determine the extent of the SAD symptoms and give you an idea about the best ways to respond. Depending on the extent of the symptoms you have, they might recommend vitamins, a lightbox, or a trip to a sunny climate.
Take a Trip
If your doctor suggests you take a trip to a warmer climate, you should take their advice; not only can it improve your mood, well-being, and life quality, but you can have a nice time with your loved ones over the winter, gain new experiences abroad, and return happier and healthier.
If you travel abroad to relieve your SAD symptoms and it works for you, why not find a mansion for rent and return there time and again? When you find a formula that works for you, it’s best to stick with it and ensure that you maintain your wellness levels throughout summer and winter.
Prepare for Winter
If you have SAD symptoms, you need to stay connected to the seasons a little more than most people; this helps you to navigate the winter season and reduce the effects of SAD on your wellness. Summer should be fine; there is plenty of light to keep you well, but watch out for fall.
So, what are some good ways to prepare yourself for winter and the onset of SAD symptoms? For one thing, you can start to adapt your lifestyle to include more mood-boosting activities. These might include running, swimming, and socializing; you can also switch to a new diet.
Use a Lightbox
One of the simplest and best ways to counter the symptoms of SAD is by using a lightbox. Lightboxes are specially designed lamps that have strong than average light; the light is also emitted in different wavelengths to activate chemical changes in the brain to support health.
If you have SAD symptoms, it’s recommended that you sit in front of a phototherapy box for around thirty minutes a day. It’s best to sit in front of the box in the morning when the dawn light levels are low; this helps to regulate your circadian rhythms and improves your wellness levels.
Use Some Medication
Medication is not the first option to consider when attempting to relieve the symptoms of SAD; in fact, there are many alternative therapy options available that are quite effective, including trips abroad, light therapy, and changes to your lifestyle and habits. But medication is also an option.
If you have severe SAD symptoms and your doctor agrees, you might take some anti-depressants throughout the winter to counter the effects of the condition. Anti-depressants typically induce more serotonin and dopamine in eth brain that might be lacking in the winter.
Social Vitamins
Humans are community orientated – it has always been like that since the days of our early ancestors – and studies show there is a causal link between isolation and depression. Of course, if you have SAD symptoms, you don’t want to isolate yourself either in the winter.
Anticipate your SAD symptoms and make sure you have plenty of social vitamins throughout the season to improve your mood and well-being. If you struggle to leave the house, there are online groups and activities you can try. Remember, making an effort is good for your health.
Aromatherapy Treatments
Therapies are never a bad idea when you are feeling under the weather, and aromatherapy is one of the best ones to counteract the SAD symptoms. It’s thought that burning essential oils affects an area of the brain that controls moods and circadian rhythms, so it’s perfect for SAD.
Treat yourself to some aromatherapy during the winter to improve your mood and reduce the SAD symptoms. Aromatherapy is very easy to set up and use, but if you want to train yourself to use the techniques, you can join a workshop and learn more about the oils and their qualities.
Some Final Thoughts
SAD symptoms are very common in the winter – especially in women, but men also experience the condition – if you want to regulate your mood in the winter, you need to anticipate SAD and make some lifestyle changes that generate happy chemicals in the brain and help you to sleep.
