Season Affective Disorder (SAD)
It isn’t uncommon for anyone to get a little ‘bummed out’ during winter. The shorter days, cold temperatures and the bleak coloring around you is enough to bring you down. But what happens when these down days start becoming more and more regular? It could be possible that you are succumbing to a common form of depression known as Seasonal Affective Disorder (SAD).
Affecting between 1-2% of people, SAD can have a wide-ranging array of symptoms that appear and can affect such things as your overall mood, energy levels, sleep patterns and your appetite. These can in turn begin affecting your life on other levels, such as personal relationship or work life. If you are unsure if SAD is affecting you, ask yourself if you feel any of following changes around the same time every year:
I am having trouble sleeping or I feel like sleeping constantly.
I’m too tired to do daily chores/tasks.
My appetite is not the same and I am craving more sugary/starchy foods
I am gaining weight
I feel down on myself for no reason
Hopelessness
I am easily irritated
I’m avoid social interactions that I used to enjoy
I am more stressed, tense or anxious than usual
Luckily, there are ways you can combat SAD and help get yourself back to your old self. While recovery might not be instant, using these tips can help make each day better than the last.
Get as much natural sunlight as you can: Take short walks, have your coffee outside (if the weather permits). Be sure to also open your blinds as much as you can as well as sitting next to windows.
Get some exercise: Aiming for 30 to 60 minutes at least a few times a week can be a great way to combat SAD as exercise can help boost your serotonin and other ‘feel-good’ chemicals in your brain.
Speak with your loved ones: Knowing people are there for you and that you have someone to talk to can be extremely helpful. The interactions can also help bolster your mood and make you start feeling better.
Eat the right stuff: One of the symptoms of SAD may be cravings for sugary or starchy foods such as pasta and breads. Instead, aim for other, more complex carbs such as oatmeal, brown rice or even bananas. These foods, along with omega-3 fat (like you would find in fish, soybeans and walnuts) can also help boost your serotonin levels.
Take care of your stress: Simple relaxation techniques that can help manage typical daily stressors can help take away some of the burdens SAD may increase. Practice some yoga, meditate, or simply take the time to do something you love every day.
