Seasonal Affect Disorder
It is that time of year where the temperatures are getting cooler, the sun is setting earlier, and the leaves are painting the landscape with the colors of Autumn. The sound of football games, and the smell of evening bonfires fills the air, along with seeing the holidays right around the corner.
Most of us are excited and welcome that warm cozy feeling of snuggling up in front of a fireplace with a blanket and cup of cocoa, layered in sweaters and flannel shirts. There are many of us who, along with the coziness, also experience the seasonal depression and waiting for the winter blues that often follow. It brings body aches, fatigue and a sadness that can take over our thoughts, spiritually and emotionally, that can lead to physical pain and absolute exhaustion during these next few months. There is an actual medical term for this known as seasonal affective disorder (also known as SAD).
Though it is still unknown what causes a person to struggle with it this time of year, it is speculated to be a lack of vitamin D. Of course, if you already are experiencing emotional and mental, even spiritual challenges, seasonal affective disorder can complicate it even more by adding another layer.
Just know that you are not alone and this is not unusual. In fact, more people have SAD that do not even realize it. My goal here is to bring attention to it and hopefully reduce the stigma that is attached to it.
So, let’s break this down:
What exactly is Seasonal Affective Disorder?
Simply, it is a season-long mood slump that happens during the winter months in areas that experience climate change and reduction in natural sunlight at a particular time of year. Less exposure to sunlight decreases your intake of vitamin D which is responsible for increasing the body’s production of melatonin. This then causes a decrease in our serotonin which in part is a hormone that helps with our mood.
What is the difference from depression?
Seasonal Affective Disorder happens when the season changes and symptoms are experienced on a yearly basis. These symptoms will subside once the seasons change back to longer days of sunlight and warmer weather but they are similar to depression. This is why it is considered a type of depressive condition. The typical symptoms include fatigue, irritability, difficulty concentrating, appetite changes, feelings of persistent sadness and loss of interest in things you normally enjoy.
What are some ways to deal with SAD?
First and foremost I strongly suggest, and from personal experience, to try therapy.
It can really help to connect with a professional that can guide you with the mood shifts and help you get on a healthy sleep schedule to stimulate more mood balance as the lack of melatonin that occurs in Season Affect Disorder results in inconsistent and disruptive sleep routines.
Increase your Vitamin D intake.
You can accomplish this by taking in foods rich in vitamin D, being outside more during the season and also taking a Vitamin D supplement with the consultation and approval of your professional medical doctor. The more you can help your body absorb the nutrients that it’s lacking in, the greater chances you have to balance your mind and body where it should be.
Use Light Therapy.
Light therapy machines can stimulate the light you would normally get from the sun. It stimulates the light from the outdoors and can assist in shifting your mood into greater balance.
Daily Activity.
Get some sort of physical activity. It could be anything from walking around during your day doing normal activities, chores, shaking your booty, dancing, going up and down the stairs… just move that body of yours! It doesn't have to be anything more than that. As long as you are getting your blood flowing and do not let your energy get stagnant! This will help not only physically but also mentally which is vital to healthy living.
Talk it out.
If therapy is not for you, it can help to talk with someone such as a friend or family member. Some people even talk to their pets just to kick that negative energy out of their mind and make room for some positivity.
Journal It!
If you are not one who likes to talk, the next best thing to do is write it down. It can help to even write it out on paper and you can then either use it as a way of reflection or you can turn around and take that paper and burn it or discard it, allowing yourself to release those negative feelings and thoughts that do not serve you.
Get Creative.
Draw, paint, color, sing, be musical, dance, build, create… use your imagination and put your creative side to work. Don’t concern yourself with what it looks or sounds like in the end because the goal is to address the feelings you are having and letting them out in a productive way… just let it all go!
It is important to acknowledge what you are feeling. Realize it is temporary. Accept those feelings for what they are and then, most importantly, release them, allowing the negativity to leave you emotionally, mentally, spiritually and physically!
Give yourself grace, be kind to yourself and always always love yourself!