How to Combat the Winter Blues
Seasonal Affect Disorder or SADs
How is Seasonal Affect Disorder Impacting You?
Let’s talk about seasonal affect disorder, also known as SADS. SADS starts in late fall or early winter and can worsen as the winter season progresses. SADS is triggered by the shortened day and cold weather which results in spending less time in the sun. If you are wondering about why your mood always drops in the winter this might be the culprit. There are some self-tests you can take online to evaluate what symptoms you might be experiencing and one of the best things to do is see your healthcare provider for a diagnosis.
Symptoms of SADS include:
cravings for carbs
oversleeping
changes in moods
feeling down
low energy
thoughts of not wanting to live
difficulty concentrating
feeling listless
feeling hopeless
feeling worthless.
The lowered exposure to the sun triggers 3 biological changes:
Drop in serotonin
Lower levels of melatonin
Low levels of vitamin D
Treatment for SADS includes :
Getting some sunlight, even a little bit every day. Natural sun is best however if you are unable to get outside and get the real thing light therapy has also been shown to be beneficial. You can purchase very inexpensive sunlamps, and you only need to spend 30 to 60 minutes a day in front of the light. You will notice a difference in your mood and energy level letting you know how much time you need to spend with the light and reassuring you it is working. I recommend getting one of these to clients even if you do not have SADS a little light during the winter season can boost all our moods.
In the event you notice a downhill movement in your mood enact a plan and see your doctor before it gets worse or impacts large parts of your life. Talk with a health care provider and get some support through medication to boost serotonin or vitamin D supplements for the winter months.
Another way to boost serotonin levels is to move your body. Get some exercise, do some yoga, dance around the house, do anything that moves you.
Psychotherapy is another important part of treating SADS. Meet with a professional to learn skills, receive extra support during these months and take time to reflect on your mood and take care of your emotional self.
Another way to manage SADS is to engage in self-care through tracking your mood and energy level with a mood tracker on your phone or good old-fashioned journaling. Plan a pleasurable activity, outing or vacation during the winter months. Even if this means doing multiple small things, having events to look forward to and be excited about is important. Another way to care for yourself during the winter months is to find ways to look forward to winter. Identify items you enjoy about winter, activities you want to do or ways to improve yourself or space during the winter months.
It is important to remember you are not alone in the experience of SADS 10 million Americans are experiencing symptoms with another 10 to 20% of Americans showing mild symptoms. SADS can be passed off as the winter blues and not taken seriously. If you feel a shift in your mood starting in the fall and early winter please do not wait and see what happens or try and just power through it, instead reach out for support through talking to your doctor, seeking out a therapist, and reaching out to friends and family for support so you are not alone in the battle. You could also use a buddy to help you get outside and get your body moving.