For many, the warm, sunny months are associated with fun, travel, and carefree living. But once the days get shorter and the weather gets colder, the mood starts to change. Although some people experience a minor case of the winter blues, others develop a diagnosable mental health disorder known as seasonal affective disorder (SAD) or seasonal depression. Find out if you or someone you know might be dealing with SAD and what you can do to manage your symptoms.
If you notice that your mood dips each year as winter approaches, you might have seasonal depression. Get a proper diagnosis by scheduling an intake assessment at My 5 Palms. Reach out at 1.844.675.1022 to speak with a member of our team about our seasonal depression treatment program.
What Is Seasonal Affective Disorder?
Seasonal affective disorder, also known as SAD or seasonal depression, is a type of depressive disorder that follows a seasonal pattern. Although some people experience seasonal depression during the summer months, the condition is most common in the winter when the days get shorter and colder. How do you know if you have seasonal depression? The following are some typical SAD symptoms:
- Chronic feelings of sadness or hopelessness
- Difficulty concentrating
- Increased or decreased appetite
- Changes in sleep patterns
- Fatigue
- Loss of interest in activities
- Aches and pains
- Digestive issues
For some people with SAD, these symptoms can be mildly bothersome, but for others, they can significantly interfere with daily life. If you notice the above symptoms arising at the same time each year, there is a good chance you have seasonal depression. Getting an evaluation from a medical provider is the first step toward getting the right treatment to address your condition.
How to Manage Seasonal Depression
In addition to reaching out to a healthcare professional for seasonal depression treatment, there are some lifestyle changes you can make to manage your symptoms. Here are some helpful tips to prevent SAD from ruining your enjoyment of the season:
Clean Up Your Diet
Certain foods and beverages can make depression symptoms worse, so you can try experimenting with removing certain substances to see if you notice improvement. Some of the biggest culprits are alcohol, caffeine, sugar, and processed foods, so it is recommended to reduce those as much as you can. To support a healthy mood year-round, consider adding foods rich in vitamin D, B vitamins, and omega-3 fatty acids to your meal plan. Oily fish, eggs, nuts, and seeds are a great place to start.
Get Moving
Getting regular exercise is excellent for your mental health, but when you have depression, it is often the last thing you want to do. Make an extra effort to engage in physical activities like walking, dancing, yoga, and strength training. You can even learn a new winter sport, such as skiing, snowboarding, or ice skating, to give you something to look forward to each year.
Try Light Therapy
When the days are shorter in the winter, you will have less exposure to sunlight, which plays a role in seasonal depression. Try to head outdoors whenever possible to get as much natural light as you can. You can also supplement with a light box, which mimics natural sunlight. You just need to sit in front of the box for about 30 minutes to an hour, preferably in the morning. Some people do this while eating breakfast, but you could also use your lightbox while sitting at your desk as you start your work day.
Stay Connected
Depression can make you more likely to isolate yourself from others, but maintaining social connections is critical. Reach out to those you trust to talk about your challenges and schedule regular outings to keep yourself active and connected.
Schedule a Tour of My 5 Palms Today
If you or a loved one is experiencing symptoms of seasonal affective disorder, make this the year you get the symptoms under control. Call My 5 Palms at 1.844.675.1022 or fill out our online form to enroll in our depression treatment program so you can start looking forward to, instead of dreading, the change of seasons.
