Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that typically occurs during the winter months when there is less sunlight and temperatures drop. Research shows that about 6% of Americans, especially those living in northern states, experience SAD, while an additional 10% report a milder form of seasonal depression, often referred to as the “winter blues.” SAD is more common in women, though it can affect anyone.
Symptoms of Seasonal Depression
SAD is a real form of depression influenced by hormonal changes and seasonal factors like light exposure. Common symptoms include:
- Difficulty concentrating
- Weight gain
- Fatigue and lethargy
- Increased appetite
- Social withdrawal
- Moodiness
If you or a loved one is struggling with SAD, here are three practical ways to alleviate its symptoms and improve your quality of life:
- Get Outside
Even in colder weather, getting outside and soaking up sunlight is crucial for boosting your vitamin D levels, which help regulate mood and energy. Lack of sunlight has been linked to mood swings, headaches, and fatigue. Pairing sunlight exposure with physical activity, such as a brisk 30-minute walk, can further enhance your mood by releasing serotonin, the “feel-good” hormone.
- Use a SAD Light
On overcast days or during severe weather, light therapy can help ease SAD symptoms. SAD lights, also known as light therapy boxes, mimic natural sunlight and are believed to influence brain chemicals like serotonin and melatonin, which regulate mood and sleep. Incorporating light therapy into your daily routine can provide relief on dark, gloomy days.
- Focus on a Nutrient-Rich Diet
Seasonal depression often triggers cravings for starchy comfort foods, but choosing nutrient-dense fruits and vegetables can make a significant difference. According to Dr. Uma Naidoo of Harvard Medical School, foods rich in magnesium and zinc can reduce anxiety and promote calmness. Aim to incorporate a variety of whole, organic produce into your meals to support mental well-being.
Finding Relief During Winter
While winter may have many dreaming of spring, it doesn’t have to be emotionally overwhelming. By incorporating these strategies, you can reduce SAD symptoms and navigate the colder months with greater ease.
If you or a loved one is feeling overwhelmed by SAD symptoms and would like to explore treatment options, please contact me today. I’d be happy to help you find the support and relief you need.
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