Yahoo News Symptoms of SAD 'winter depression' and how to combat seasonal affective disorder
For some people, symptoms of seasonal affective disorder can be severe and they can have a significant impact on day-to-day life.
Now health experts have outlined some ways to combat SAD during the winter months. The NHS says SAD is sometimes known as "winter depression" because the symptoms are usually more apparent and more severe during the winter. However, people may have symptoms during the summer and feel better during the winter.
"The exact cause of SAD is not fully understood but it's often linked to reduced exposure to sunlight during the shorter autumn and winter days," the NHS explains. The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly, which may affect the production of melatonin and serotonin as well as the body's internal clock.
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It's also possible that some people are more vulnerable to SAD as a result of their genes, as some cases appear to run in families. Below are the main symptoms of SAD, followed by tips on how to deal with it.
Symptoms of SAD
According to the NHS, symptoms of SAD can include:
a persistent low mood
a loss of pleasure or interest in normal everyday activities
irritability
feelings of despair, guilt and worthlessness
feeling lethargic (lacking in energy) and sleepy during the day
sleeping for longer than normal and finding it hard to get up in the morning
craving carbohydrates and gaining weight
difficulty concentrating
decreased sex drive
What you can do to combat symptoms
Fatih Mustafa Çelebi, co-founder and CEO of Meditopia, has given the following tips to help you combat these feelings during the winter. Fatih said: "Seasonal affective disorder is more common than people think, and many may not even realise that it’s what they’re experiencing each year. Because symptoms tend to improve after a few months, many people go undiagnosed.
"These tips aren’t meant to be a miracle cure, but will hopefully ease the impact of SAD. If your symptoms become unmanageable, don’t hesitate to reach out to friends, family, or a healthcare professional to explore treatment options. Remember, there’s no shame in seeking help, and early intervention can make a big difference."
Leave the house
One of the best and most effective ways to combat any form of depression is exercise. Although it can be tough to persevere in the colder months, the benefits are hard to deny.
Fatih says that wrapping up warm and going for a walk is more than enough, ideally when there’s still some light outside. Listen to your favourite music, or pop on an interesting podcast and take a stroll around your neighbourhood. It can be as little as five minutes or as long as a few hours, but getting your body moving, having a change of scenery, and soaking up some well-needed sunlight will all help to fight off symptoms of SAD.
Bringing a friend can be beneficial too, as when we start to feel depressed, it’s easy to become isolated. Grab a hot drink and use this time as an opportunity to catch up with a loved one.
Get ahead of the curve
If you know you suffer from SAD, it’s a good idea to prepare before the symptoms set in. Fatih recommends making a few concrete plans for the months when depression tends to affect you. These activities could be exciting and social, relaxing and personal, or a mix of both.
He also warns that when you're feeling depressed, it's easy to lose motivation, so planning things you'll genuinely enjoy when you're mentally well gives you something to look forward to. Additionally, it may help to reschedule stressful activities and stock up on essential items, so you don’t need to go out and buy them later.
Letting friends and family know how you feel ahead of time will also make a difference. It can be hard to reach out in the moment, so making your support network aware that you may struggle in the coming months will put less pressure on you, and ensure you’re still involved in daily conversations.
Create a routine
Although it's hard, creating a routine and sticking to it will help you immensely. Waking up at a set time or within a set time frame, making a nice drink, and taking a few moments to set yourself up for the day can be extremely beneficial.
Create a small list of goals you want to achieve in your day and tick them off as you go. Try not to make the list too big, as that could overwhelm you.
Going to bed at the same time each day will help your body clock to regulate itself, and make sure you’re getting enough sleep every day. Fatih suggests starting this routine early, as it will be far easier to stick to when winter is in full swing.
Other top tips:
Introduce more light into your environment – opening the curtains earlier, lighting a candle, or getting some battery-powered fairy lights can all combat the dark, with the latter two options also adding an element of cosiness into your home.
Keep a diary – this can help you identify what triggers your feelings and provides a private outlet to voice your feelings without being judged.
Try to keep a balanced diet – whilst it’s fine to drown your feelings in chocolate every now and then, try not to make a habit of it. Make sure you eat the right amount for your body and enjoy all foods in moderation.
Try light therapy - this is a treatment using a special light box, known as a SAD light, that mimics sunlight. The UV light is filtered out to prevent skin and eye damage, while the bright light stimulates the hypothalamus to lower melatonin and boost serotonin production.
