Seasonal change is a contributing factor to seasonal affective disorder (SAD). It can be a suffocating, upsetting kind of depression. Most people don’t know how to deal with seasonal depression when they first experience it. In the fall, they start to feel depleted of vitality and enthusiasm, and as winter wears on, things only become worse. Typically, throughout the spring, depression symptoms go away on their own, and they are only mildly present throughout the summer. It’s crucial to keep in mind that SAD in its milder version, winter depression or the winter blues, exists.
Researchers are not yet sure what exactly causes seasonal affective disorder, but some of its prevalent markers include:
- Daily depression that occurs in a seasonal pattern
- Lack of interest in previously enjoyed activities
- Weight gain & changes in appetite
- Lacking energy & feeling constantly tired
- Excessive sleeping
Seasonal Depression
Seasonal affective disorder symptoms that are not addressed can result in long-term mental health issues. Fortunately, there are several coping mechanisms for seasonal depression that have been approved by therapists. The following advice will teach you how to identify, avoid, and treat SAD symptoms.
Consider the following tips on how to cope with seasonal depression.
Talking with a Therapist
Working with an online therapist can be quite beneficial if you have the seasonal affective disorder. You can learn how to combat seasonal depression before, during, and after its occurrence from a qualified therapist. Both talk therapy and cognitive behavioural therapy (CBT) are highly successful in treating SAD. Healing is always possible.
Stay Hydrated
Every cell in the human body depends on water, therefore getting enough to drink is crucial. All year round, it’s important to be hydrated since it can support your overall health, especially in the months when you’re feeling under the weather.
Get Your Daily Dose of Sunshine
Knowing the power of natural sunlight is essential to overcoming seasonal depression. Visit the outdoors frequently. Keep the window coverings open inside to let the sun in. Try to locate a space where natural light enters if you operate inside.
Take the Right Vitamins
Depression and vitamin D insufficiency are related. Getting enough vitamin D can be difficult for many people, especially during the winter. While sunlight is the finest source of vitamin D, you may want to consider taking an organic, plant-based vitamin D supplement if you don’t get enough natural bright light during the long, gloomy winter months. Although some studies suggest that vitamin D2 can function just as well, the optimal form of vitamin D is called vitamin D3, or cholecalciferol.
According to studies, people who took vitamin D supplements reported fewer symptoms of depression. Before attempting a new supplement, check with your doctor if you’re thinking about taking vitamin D.
Try Light Therapy
Bright light treatment may be helpful when those gloomy, dark days prevent you from getting the necessary amount of natural sunlight. Light therapy boxes, often known as “Light in Boxes,” create extremely strong artificial light that resembles natural sunlight. They can align your circadian clock and alter your brain’s chemical composition, improving your mood all around. SAD symptoms can be lessened by spending around 30 minutes a day in front of a lightbox.
Prepare Yourself Before the Seasons Change
If you are aware that you suffer from SAD, you should mentally be ready for the forthcoming change in seasons. As the season of autumn approaches, give mood-boosting activities like enjoyable hobbies, volunteer work, social gatherings, outdoor strolls, or exercise in a public park some thought.
Dawn Simulator
Alarm clocks made specifically for dawn simulations bring you up gradually, much like the sun. Instead of making harsh noises, they emit soothing noises, which enable you to start your day calmly rather than frantically. Some SAD sufferers have reportedly found relief from these cheap devices.
Stay Connected with Friends
Depression and loneliness are inextricably linked. To counteract the symptoms of SAD, it is therefore a good idea to meet together with close friends. So, even if it’s simply an online video chat, think of inventive ways to get together with your buddies, especially during the chilly fall and winter months.
Aromatherapy
Burning fragrant candles or misting the air with the vapour of essential oils are both used in aromatherapy. According to research, lavender, ginger, and bergamot are particularly good for easing the symptoms of anxiety and sadness as well as some sleep issues.
Schedule Your Time and Activities
Many SAD sufferers have trouble falling asleep at night, getting out of bed in the morning, or both. Maintaining a regular sleep and exercise schedule can significantly improve your mood.
Take a Hot Epsom Salt Bath
Magnesium sulphate is found in Epsom salt (MgSO4). One technique to enhance the amount of magnesium your body is consuming is by taking a warm bath with Epsom salt added. According to studies, people with mild-to-moderate depression can benefit from magnesium treatment.
Exercise Daily
There is overwhelming evidence that regular exercise can successfully reduce the symptoms of depression. Working exercise throughout the gloomy, chilly months of the year can be helpful in reducing SAD, in addition to the many other health advantages it provides.
Exercise that is just moderately difficult yet causes you to sweat produces endorphins, boosts immunity, improves digestion, and causes a number of other physiological reactions that assist in both preventing and treatment resistant depression.
Journaling
Many SAD sufferers attest to the effectiveness of journaling. They’ve discovered that writing down their ideas, emotions, and objectives can help them overcome seasonal depression. Your thoughts can be given life and made real through journaling.
You can use a notebook to set priorities, voice concerns, come up with solutions, let go of grudges, or just stay in touch with your inner sentiments. Keeping a journal to record your feelings can help you spot patterns that could be beneficial in the future.
Plan Your Meals
Winter seasonal affective disorder can cause some sufferers to feel worn out, sleep too much, change their appetites, and overeat (especially high-carb foods). Spend some time planning and preparing wholesome meals at home. Talk to your therapist about what’s happening if you have any worries about changes in appetite so that you can address this.
Taking a Vacation
If the winter months make you more susceptible to depression, think about taking a trip. Get to a sunny location if you can. The winter blues can be easily banished and your vitality can be restored by bright surroundings, plenty of natural sunlight, and a change of location.
Avoid Alcohol
Alcohol is depressing, despite the claims of many that it helps them overcome depression. Although alcohol could initially make you feel happy and upbeat, excessive intake might exacerbate emotions like sadness, rage, or hopelessness. If you must drink, do so cautiously.
Consider Medication
Depression, namely SAD, is a mental health issue. This implies that a qualified mental health practitioner must make the diagnosis, and you may wish to think about using medication to aid in your recovery. Consult your primary care physician about getting tested for SAD. They can offer you a diagnosis or a recommendation for an online psychiatrist. Consider spravato treatment which is a nasal spray FDA approved.
Antidepressant drugs may be effective in treating SAD. However, before taking any prescription drug, many people choose to exhaust all other potential treatments. Many illnesses can benefit from prescription medication, therefore they shouldn’t necessarily be immediately discounted. However, some people start with specific therapy techniques and other therapeutic choices. If you’re unsure about whether a medicine is right for you, talk to your doctor.
If you struggle with seasonal affective disorder, you don’t have to go through life in silence. Seasonal depression is something that you can learn to manage. There are several practical, practical, and simple strategies you may employ to discover how to reduce any wintertime feelings of loneliness and depression you may be experiencing.
