Ways To Cope With Seasonal Depression

Make Plans With Friends And Family

When youre feeling down, it can be hard to make time to see people. Try to schedule some fun activities with family and friends, which can help boost your mood. Make a list of things you love to do, whether its going to the movies or browsing in a bookstore.

If you are comfortable, let loved ones know how SAD is affecting you. They can support you and join you in activities.

Risk Factors For Seasonal Depression

Seasonal affective disorder affects about five percent of the U.S. population, while 10 to 20 percent have a milder form of the condition. Its more common in women than in men and occurs more frequently in young adults between the ages of 18 and 30. In fact, about 75 percent of people who get seasonal affective disorder are women.

People who live in northern climates or in parts of the world that experience decreased sunlight during the winter are more likely to suffer from SAD. It also tends to occur in those with other mental conditions, such as anxiety, attention deficit hyperactivity disorder , depression, or bipolar disorder. In addition, a family history of mental health conditions increases your risk of developing SAD.

How Many People Are Affected By Sad

Seasonal affective disorder is estimated to affect 10 million Americans, or 3% of the population. An additional 10% may have mild cases. The disorder affects women four times more than men and usually begins between the ages of 18 and 30, though children can suffer too. Some peoples symptoms are severe enough to affect quality of life 6% require hospitalization. Those diagnosed with SAD experience major depression seasonally for at least two consecutive years. But there are significant geographic differences, especially in latitude, since winter nights are hours longer in the north than in the south.

Also Check: Who Can Help Me With My Depression

What Is Seasonal Affective Disorder

Seasonal affective disorder is a form of depression that occurs at the same time each year, usually in winter. Otherwise known as seasonal depression, SAD can affect your mood, sleep, appetite, and energy levels, taking a toll on all aspects of your life from your relationships and social life to work, school, and your sense of self-worth. You may feel like a completely different person to who you are in the summer: hopeless, sad, tense, or stressed, with no interest in friends or activities you normally love.

While a less common form of the disorder causes depression during the summer months, SAD usually begins in fall or winter when the days become shorter and remains until the brighter days of spring or early summer. SAD affects about 1% to 2% of the population, particularly women and young people, while a milder form of winter blues may affect as many 10 to 20 percent of people.

Since the amount of winter daylight you receive changes the farther you are from the equator, SAD is most common in people who live at least 30 degrees latitude north or south . No matter where you live, though, or how dark and cold the winters, the good news is that, like other forms of depression, SAD is treatable.

Blue Monday Might Be A Myth But Seasonal Affective Disorder Is Real: How To Fight The Winter Blues

If youre a glass-half-full kind of person, you might have noticed that since December 21, the days are finally getting longer.

But if youre a glass-half-empty kind of person, or simply a realist, its probably hard for you to ignore that were at the peak of winter, when temperatures are miserably cold, workers wake up in that same darkness that greets them when they leave their office at 5 pm, and there are no big holidays to look forward to in the near term.

While December is full of distractions to make us forget that, deep down, its just another month of relentless cold, January comes with no festive embellishment. Its cold, its dark, and its usually pretty bleak mostly because it comes as a punch in the face from reality after being coddled by the Christmas holiday season.

• Is Blue Monday really the most depressing day of the year?

Its the time when many people report suffering from seasonal affective disorder , according to the UK National Health Service. SAD, also called winter depression, is a type of depression that affects people during the cold season and whose symptoms usually include low mood, irritability, loss of pleasure and interest in everyday activities, craving carbs and gaining weight, feeling lethargic and even experiencing despair.

If youre feeling SAD, here are a few ways you can help yourself cope with the winter blues without taking any medication.

Recommended Reading: Best Things To Do To Fight Depression

What Are The Symptoms Of Sad

There are two types of SAD:

The following are the most common symptoms of SAD:

• Increased sleep and daytime drowsiness

• Loss of interest and pleasure in activities formerly enjoyed

• Social withdrawal and increased sensitivity to rejection

• Irritability and anxiety

• Physical problems, such as headaches

Symptoms tend to come back and then improve at about the same times every year.

The symptoms of SAD may look like other mental health conditions. Always see a healthcare provider for a diagnosis.

Ways To Cope With Seasonal Affective Disorder

By Alex Orlov for Life by DailyBurn

Do dark, chilly days make your mood cloud over this time each year? You’re not alone: Roughly 10 to 20 percent of Americans report feeling tired or sad when there are fewer hours of daylight in the winter months. With bone-chilling temperatures and blustery winds, it’s easy to give in to laziness and snooze just a little longer instead of dragging yourself to that early Spinning class — or, make a date with Netflix instead of bundling up and getting dinner with friends.

While many people can still function even if they’re feeling a bit melancholy, for some, winter brings a clinical form of depression called seasonal affective disorder, also known as SAD. According to Kelly Rohan, Ph.D, professor and director of clinical training at University of Vermont, at least 2 percent of the population suffers from the psychiatric condition, but that percentage tends to increase in regions with shorter hours of sunlight. Researchers estimate that up to 10 percent of Alaskans experience SAD symptoms such as fatigue, overeating, loss of interest in activities and difficulty concentrating.

Beat The BluesWhat causes this wintertime down-in-the-dumps attitude? Research published in the European College of Neuropsychopharmacology this October reveals that it’s a biochemical imbalance that’s at play. Come winter, people with SAD experience a significant dip in serotonin, the neurotransmitter responsible for mood, appetite, sleep, memory and libido.

Also Check: How To Pray For Someone With Depression

Seek Out Social Support

Having a strong support network is one of the best ways to combat mental health struggles. While colder, snowier weather can make meet-ups in person more challenging, depending where you live, there are plenty of low-maintenance ways to connect this winter.

• Plan a low-key potluck dinner with family or friends
• Meet a friend for a walk
• Go sledding, start a snowball fight, or build a snowman build with the neighbors
• Take an evening drive with hot cocoa to-go and look at the Christmas lights
• Read the same book or watch the same streaming series as a friend and plan to discuss

In cases where connection is not an option, go for metaconnection: Zooms and Facetimes. We know that it is not as good as true connection, but its way better than being alone. Interest groups, church groups, hobby groups, etc. also offer connection options. Go connect if you can. It will help, Dr. Owen said.

To contact Kevon Owen please call 405-740-1249 or visit .

Dr Kevon Owen was featured in this article which can be found at this link

Eat Well And Watch Out For The Carbs

Research has shown that individuals with SAD tend to eat more carbohydrate-rich foods, especially sweets and starchy foods. They also have a tendency to overeat during these periods of seasonal lows, so its important that they look after their diets in order to feel more energized.

Over the winter months, as we get less and less sunlight, vitamin D is

Eggs are a good source of the vitamins D-2 and D-3, and mushrooms also have a high D-2 content, though research suggests that we should stick to wild mushrooms rather than cultivated ones.

Some studies also suggest that people with mood disorders may have an omega-3 fatty acid deficit, and so supplementation of this nutrient may help to keep symptoms in check.

According to the National Institutes of Health , some good food of omega-3 include various types of fish , chia seeds, flaxseed, and soybean.

Also, research published last year in the American Journal of Public Health points to fruit and vegetables as the foods of choice when it comes to increasing happiness and well-being.

Eating fruit and vegetables apparently boosts our happiness far more quickly than it improves human health, notes study co-author Prof. Andrew Oswald.

The psychological benefits of fruit and vegetable consumption were confirmed by a

Recommended Reading: What Do You Do If You Have Depression

Coping With Seasonal Depression

Fortunately, there are tools that can lessen the impact seasonal depression has on your life. You may be able to find relief with ith behavioral tools, supplements, technology, and professional help. Depending on the severity of your seasonal depression, you can try just some of these strategies or combine them all together.

Who Is At Risk For Seasonal Affective Disorder

Seasonal affective disorder is more common in younger people and women. Youre also at higher risk if you:

• Have another mood disorder, such as major depressive disorder or bipolar disorder.
• Have relatives with SAD or other forms of depression or mental health conditions, such as major depression or schizophrenia.
• Live at latitudes far north or far south from the equator. Theres less sunlight during the winter at these latitudes.
• Live in cloudy regions.

Read Also: How To Overcome Postpartum Depression

Supplementing For Seasonal Depression

Taking nutritional supplements may not be enough to reverse seasonal depression after it sets in, but you may be able to reduce your risk of developing seasonal depression if you start supplementing one vitamin in particular ahead of time. Of course, this supplement is vitamin D.

Your body creates vitamin D naturally through sun exposure. People who live in areas where there is minimal sunlight during the winter experience a dip in vitamin D levels during the winter months.

Lowered vitamin D is correlated with seasonal depression. Supplementing with vitamin D may help prevent the onset of depressive symptoms.

To get the full benefits of vitamin D supplementation, youll need to talk to your doctor ahead of time in the early fall, before natural light levels decline to their lowest. If youre concerned about whether your vitamin D levels are low, your doctor can test your vitamin D levels and see if supplementation may work for you.

Where To Get Help For Seasonal Affective Disorder

If you think you might have SAD, contact a GP. Getting professional help when you need it is really important. Your GP will be able to look at your own personal situation and suggest treatments options that are right for you. It may help to keep a diary of your symptoms to see if you can spot a seasonal pattern of SAD.

If your mood is extremely low or youre having suicidal thoughts, call the Samaritans helpline on 116 123 to talk to someone immediately.

If youre worried about your mental health, our direct access service aims to provide you with the advice, support and treatment you need as quickly as possible. If youre covered by your health insurance, youll be able to get mental health advice and support usually without the need for a GP referral. Learn more today.

Read Also: Signs Of Bipolar Manic Depression

What Are Some Ways To Cope With Seasonal Affective Disorder

If you or a loved one is experiencing symptoms of SAD, it is important to seek a licensed mental health professional or medical professional first. While the holidays seem like a time where families come together, they can also feel quite isolating for those experiencing seasonal depression. Here are some ways to cope.

How Is Seasonal Affective Disorder Treated

Your provider will talk to you about treatment options. You may need a combination of treatments, including:

• Light therapy: Bright light therapy, using a special lamp, can help treat SAD.
• Cognitive behavioral therapy :CBT is a type of talk therapy. Research has shown it effectively treats SAD, producing the longest-lasting effects of any treatment approach.
• Antidepressant medication: Sometimes, providers recommend medication for depression, either alone or with light therapy.
• Spending time outdoors: Getting more sunlight can help improve your symptoms. Try to get out during the day. Also, increase the amount of sunlight that enters your home or office.
• Vitamin D: A vitamin D supplement may help improve your symptoms.

Also Check: How To Help A Depressed Spouse

Signs Of Seasonal Depression & Ways To Cope

As fall transitions to winter, people start experiencing less sunlight and more time inside. At first, this transition may not seem like a cause for concern, but over time, the shift can have a dramatic effect on one’s overall mood.

Seasonal Affective Disorder or SAD is a seasonal mood disorder that typically surfaces in October and November. These months mark the start of shorter days throughout the year, maintaining a strong presence until spring can lift the heavy veil and begin a period of renewal. In the meantime, understanding the warning signs of SAD and implementing ways to cope with the disorder can lead to a healthy lifestyle with no interruptions.

To give you a better idea of the warning signs of SAD and how to cope with it, Dr. Emily Schmittel, an assistant professor in the Department of Marriage and Family Sciences at NCU, has offered to share some insight into this topic. With her expertise in the field, students can increase their awareness and know what symptoms to look out for in the family, friends, and themselves.

The 5 Major Symptoms of Seasonal Affective Disorder

According to Schmittel, the DSM-5 states that highly depressive behaviors, which occur in a seasonal pattern, are often distinguished by these five symptoms:

Helpful Ways to Cope with SAD

• Cognitive Behavioral Therapy

• Mindfulness-Based Cognitive Therapies

• Family & Relationship-Based Therapies

Learn More from NCU’s School of Social and Behavioral Sciences

Do I Have Seasonal Affective Disorder

The reduced light, warmth, and color of winter leaves lots of people feeling a little more melancholy or tiredand isn’t necessarily something to worry about. But if your symptoms crop up around the same time each year, have a real impact on your quality of life, and improve when the seasons change, you may have seasonal affective disorder.

• Fatigue and lack of energy reduced sex drive
• Use of drugs or alcohol for comfort
• Feelings of sadness, hopelessness, and despair

As with depression, the severity of SAD symptoms can vary from person to personoften depending on genetic vulnerability and geographic location. For many, the symptoms usually begin mildly at the start of fall and get progressively worse through the darkest days of winter. Then, by spring or early summer, the symptoms lift until you’re in remission and feel normal and healthy again.

To be clinically diagnosed with seasonal affective disorder, you need to have experienced these cyclical symptoms for two or more consecutive years. Regardless of the timing or persistence of your symptoms, if your depression feels overwhelming and is adversely affecting your life, it’s time to seek help.

If You Are Feeling Suicidal

Recommended Reading: Physical Signs Of Severe Depression

Try Cognitive Behavioral Therapy

CBT is a widely used psychological talking therapy that attempts to replace negative thought patterns and behaviors with positive ones.

A 2020 meta-analysis of 115 studies found that CBT can be an effective treatment for depression in general. It showed that individuals taking part in CBT experience reduced symptoms for longer and significantly reduced recurring symptoms.

If you struggle with seasonal depression, CBT may help you re-frame some of the negative thoughts and associations with winter time or darkness.

Quick tip: You can try CBT with a therapist in person, online, or even by using free tools like YouTube or library books.

How Important Are Good Sleeping Habits

A regular sleep-wake pattern should be everyones objective, depressed or not! The problem for people with SAD is an increased pressure to sleep longer hours than they do in the spring and summer. The extra sleep does not provide extra daytime energy but rather is a symptom of depression. Good sleeping habits go out the window, but this is not the patients fault. Effective treatment can quickly normalize the sleep pattern.

Also Check: How Ro Help Someone With Depression

Find Some Wintertime Hobbies

Some people think that you can only have outside hobbies in the summertime. Thats not at all true. If you love your summertime activities, then find some winter ones to have fun during the long, dark days.

Fun is a great way to keep your spirits up. So find something to do, from cooking the days away to hitting the local ice rink.