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Seasonal Affective Disorder is a mood disorder that frequently arises in the fall and winter and is related to the days getting shorter.
The prevalence of seasonal affective disorder varies by latitude and ranges from 1.5-9 percent. It's important to understand that the higher your latitude, the less UV rays reach your body during the fall and winter, limiting your ability to produce vitamin D.
However, vitamin D is not the only factor that contributes to seasonal affective disorder; other factors include seasonal changes. SAD has a lot to do with our relationship with nature, as well as how our body responds to light and its surroundings.
It becomes more serious if you experience prolonged depression or lose the will to accomplish the things you enjoy or need to do on occasion.
Tips to Deal With Seasonal Affective Disorder
SAD is difficult to manage, but self-care techniques can help reduce symptoms, increase energy, and elevate mood.
To maintain your mood and enhance well-being, try incorporating these techniques into your daily life to deal with seasonal depression:
1) Try Therapy
A major misconception of therapy is that it's only for individuals with severe mental health concerns.
According to studies, CBT, a popular type of talk therapy, may help people with seasonal affective disorder in the long run. Contact your primary care provider if you believe CBT can help you.
They can assist you in getting in touch with a mental health expert and choose a treatment strategy that best suits your requirements.
2) Spend Time Outdoors
While leaving the house in the winter isn't always practical, trying to get some sunlight when you can may help reduce some of the seasonal affective disorder symptoms.
Take a ten-minute walk during your lunch break, or sip your coffee outside in the morning. If leaving your home is completely impractical, make an effort to make the most of any available natural light. To bring in as much natural light as you can, think about moving furniture or opening the curtains.
3) Move Your Body
While it may be alluring to forgo your gym attire in favor of jammies and a warm blanket during the winter, regular exercise has been shown to improve mental and emotional wellness.
Exercise can increase your overall happiness by lowering high cortisol or stress levels and releasing feel-good hormones like endorphins. Aim for 150 minutes (5 x 30 minutes) of physical activity every week to combat the effects of seasonal affective disorder. Any form of exercise is preferable to none.
4) Structure Your Day
Due to the lack of sunlight, people with seasonal affective disorder have a propensity to desire to stay inside and isolate themselves.
A person may become trapped in a loop of negative emotions as a result, making it much more difficult for them to escape. Making a routine that guarantees a person activities during the day, getting support, and practicing self-care are crucial.
Seasonal Depression Light Therapy
Light treatment, also referred to as phototherapy, entails sitting in front of a box that generates strong light to simulate natural outdoor light. Daily exposure to a light box after waking up may have a favorable effect on the brain chemicals associated with mood.
Using a light box that provides adequate light (measured in lumens), positioning it properly, and paying attention to the right timing (preferably early in the morning) are all crucial.
Research recommends that you spend 30 minutes each day in the early morning standing 12-18 inches away from a white, fluorescent light source (the recommended dosage is 10,000 lux). Keep your eyes open during light treatment to obtain the maximum benefit, but you don't have to necessarily stare at it.
You don't have to buy a light box if you want some sunlight. Just try to spend some time outside your home. Light boxes are generally recommended for individuals living in colder environments.
If you suffer from SAD, try to concentrate on what you can do to feel better, such as giving your self-care a higher priority, maintaining a regular sleep pattern, eating healthy food and getting more daylight exposure.
Remember that these techniques shouldn't be utilized in place of medical interventions. Don't allow the wintertime blues to depress you this year. The aforementioned suggestions will help you or your loved ones get over seasonal affective disorder and enjoy life no matter how gloomy or chilly the weather may be.
Janvi Kapur is a counselor with a Master's degree in applied psychology with a specialization in clinical psychology.
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