As the days get shorter and the weather colder, people around us may feel down, drained, and more prone to negative thoughts. This is known as seasonal depression, or Seasonal Affective Disorder [SAD]. While some may experience small amounts of sadness others can find it difficult to get through the winter season due to the pressure of this condition. It can make winter feel harder to get through than it already is, adding emotional and physical challenges to an already difficult time. Understanding what seasonal depression is, how it shows itself, and the ways to cope with it can make all the difference in surviving this time of year.
Seasonal depression is a type of depression that typically occurs during the colder months, when daylight hours are shorter, and the weather can deter you from wanting to leave the house. While the exact cause of Seasonal Depression remains a mystery to doctors, several factors are believed to contribute to its condition. One of the leading theories is related to our internal clock. As sunlight exposure decreases during the winter months, it can disrupt this internal clock,
causing mood swings and other symptoms associated with depression.
According to the National Institute of Mental Health [NIMH], this decrease in sunlight exposure is one of the main contributors to the onset of seasonal depression. If you are not leaving your house due to weather you are not getting the required sunlight.
Thankfully, there are many ways to cope with seasonal depression and help manage it. While some people may require more medical help, such as therapy or medication, other self-care strategies can be helpful with the symptoms of SAD.
One of the most recommended treatments for seasonal depression is light therapy. This involves sitting in front of a light box or lamp that mimics natural sunlight. Light therapy is thought to help the circadian rhythm and boost serotonin levels. One would usually sit in front of the light for a set amount of time each day. Light therapy is used with the guidance of a healthcare provider. While some people may find light therapy helpful, others may not find it as much.
Another way of helping avoid seasonal depression is making sure that you are getting enough Vitamin D. Vitamin D is what our bodies naturally produce when out in the Sun. During the winter months, when we spend more time indoors and the skies are cloudy, people tend to find it difficult to be out in the sun. Low levels of Vitamin D have been shown to worsen feelings of depression. Taking a daily Vitamin D supplement can help the lack of sunlight exposure and may even reduce symptoms of seasonal depression. Before you start though it’s important to talk a healthcare provider before beginning any supplements
Sometimes it’s as easy as talking to someone you trust to manage seasonal depression. Whether it’s a close friend, family member, or therapist, sharing how you feel can be helpful to relieving the seasonal symptoms. If you’re unable to go to therapy for any reason, having a conversation with a friend can still have a big impact on your mental health. Exercise, even the smallest amount, has been shown to have an effect on mental health by boosting the release of endorphins. Exercise doesn’t mean going to the gym. It can simply be going for a walk.
From now until the end of winter people will be struggling and understanding why and what helps is crucial to getting better. This winter season, taking care of yourself and others will make life more enjoyable. It’s important to remember, you are not alone.
