“It’s the most wonderful time of the year,” those are the words that are often sung and shared as the weather becomes colder, the snow begins to fall and the nights become longer. It becomes a time when family bonds and traditions take a stronger hold, goals seem to matter a little more, and time appears to speed up. Yet, the winter time is not always a time of joy and festiveness for us all, sometimes that time of year is riddled with feelings of sadness, hopelessness and a fear of the unknowing. For some, this can look like excessive drowsiness, crying spells, social withdrawal, and perhaps anxiety and that is completely normal. If you find that this is the case for you, know that you are not alone!
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD), otherwise known as seasonal depression is a form of depression which occurs during winter and fall seasons. SAD can bring on symptoms that can seem out of the ordinary for those who only see beauty in the holiday season and have not experienced the heavy weight of seasonal mood changes. This contrast can make it challenging for you to find joy amidst the festivities while grappling with feelings of sadness or isolation.
What are signs and symptoms of SAD?
SAD can bring on various behavioral and emotional changes such as difficulty getting out of bed, excessive crying and feelings of hopelessness amongst others. SAD symptoms can be similar to major depression, including low energy, fatigue, sadness, loss interest, changes in sleep patterns. However, with the right tips and support, you can reduce the impact of seasonal depression on your life.
Here are 5 tips to cope and manage SAD:
Light Therapy
According to research, one way to manage SAD is through the use of light therapy, which can be done right at home by turning on a bright light as you get out of bed for around 20 to 30 minutes every morning, typically within the first hour of waking up. This method does not require any therapeutic training, making it a simple and accessible option to help brighten your mood during those darker winter months.
Vitamin D Supplements
As humans our Vitamin D intake, which helps to boost serotonin (mood regulation), is directly linked to our sunlight exposure, and as the sun descends earlier in the winter months, we consequently receive a reduction in Vitamin D leading to anxiety, depression, decreased energy and reduced muscle strength. As suggested by various experts, SAD can also be treated with vitamin D supplements which can help increase serotonin in the brain, helping to restore balance in the body’s rhythm.
Engage in Regular Exercise
Whether that’s going to the gym, taking regular walks outside, or turning up the music to get your body moving, engaging in regular exercise can help to release endorphins and boost serotonin, reducing anxiety and combatting fatigue.
Maintain a Healthy Diet
What we consume nutritionally has a huge impact on our mood and energy. A healthy diet, rich in vegetables, fruits and proteins, can assist in maintaining overall brain health and regulating mood, preventing irritability and mood changes.
Practice Proper Sleep Hygiene
Restful and consistent sleep makes everything else fall into place! Getting good sleep helps to enhance mood and decrease feelings of depression — so put the phone away at least one hour before bed and get the rest you deserve!
Seasonal Affective Disorder has the power to take away the joy you rightfully deserve to feel as you finish out the year — so let’s learn to manage it and reclaim your light! Remember, you don't have to face these challenges alone. Ready to start your winter wellness? Download our free 'My Journey to Wellness Workbook." This workbook is intended to aid on your wellness journey by helping you to evaluate your goals, assess your future plans and take action. At Wellness Tree Counseling, we're dedicated to supporting you on your wellness journey. If you or someone you know is struggling with the effects of Seasonal Affective Disorder, we invite you to reach out to us! Contact us today to book your intake screening call.
About Wellness Tree Counseling...
Our mission at Wellness Tree Counseling is to promote wellness through a culturally sensitive lens so that individuals, families and communities are encouraged to rise to their full potential and engage life in meaningful ways.
Our vision is to provide the BIPOC community with comprehensive holistic care that empowers and equips them with skills to work toward improved mental health and well-being. We take great pride in treating the whole-person.
At Wellness Tree Counseling, we value treating our clients and community with C.A.R.E. (Compassion, Affirming, Respect, & Empathy).
To learn more about our services, please visit www.wellnesstreecounseling.com
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