We all know that feeling: The weather begins to get colder, it gets darker earlier, and the horrible outside makes us feel horrible inside. As the days grow shorter, our feelings of sadness grow larger. Seasonal Affective Disorder, or SAD, may be the cause of us feeling so, well, sad. This disorder relates to the changes of the seasons, and about 1 in 20 people in the United States suffer with it yearly. Women are three times more likely to develop seasonal affective disorder than men, and those in the northern hemisphere have a higher chance of developing it. One in twenty people is a very large population; Even more people develop the “winter blues,” the lesser version of seasonal affective disorder.
Seasonal affective disorder, as the name suggests, is considered a mood disorder. It is like a vicious cycle; Every year, it rears it’s ugly head, starting gradually. It progressively gets worse, to the point that we lose motivation, willpower, and spontaneity. There are three main causes to SAD: Genetics, lack of proper lighting, and stress. Oftentimes, if someone in your family has this disorder when the snow starts to fall, you feel some of the effects. So how can we deal with the sad feelings we get when we’re dealing with SAD?
Recognize Your SAD
We all know the first steps to dealing with any mental illness: Realizing you have a problem, and wanting to make a difference. With seasonal affective disorder, recognizing when the mood changes start is the first step to getting through it. Usually, our SAD hit us the same time every year; In September, we start to have a few off days. Then, October hits, and it gets darker earlier, and we tend to sleep in more. We start to deal with our feelings with food, and crave sweets, because, let’s be honest, sweets make everything better.
Our moods tend to stay in a pattern year-round when we have seasonal affective disorder. We get bad around the same time, and we get better around the same time. By not only recognizing your patterns, but truly sitting down and recognizing your downwards slope, you have a better chance of fighting the negative feelings.
In the same sense, we can use our moods to make a timeline of sorts, to when we will start to feel better. The birds come back in the spring, and so does our positivity. This can be a good way to have a positive outlook when things are looking bleak: It won’t be forever, it’s just for a few months.
Light Up Your World
Seasonal affective disorder has three main causes, two of which we can make a valiant effort to change. Light, or lack thereof, is a huge component to seasonal affective disorder. Stress, which we will discuss later, is the other component we can change. Many people during the winter months are deprived of proper lighting, considering they spend the majority of their time indoors. With it getting darker earlier, there is less light for our bodies to thrive from, and this affects our mood more than we know.
There are a few simple fixes in order for us to get more light. The first, and easiest, is to simply clean your windows and open your curtains when the sun is shining! Indoor light is actually very similar to darkness, as it tends to be dimmer than sunshine. Another option to get more light is to get a “SAD lamp,” which are used for light therapy. SAD lamps shine at about 10,000 lux, or a measurement of light. These lamps should be placed higher than eye level, so it can shine down. We absorb light through our eyes, not our skin, although you really shouldn’t look at any light directly. SAD lamps mimic sunlight, and you should use them in the morning, for about 20 to 30 minutes a day. Using them at night would make it harder for you to fall asleep, as it affects the wake/sleep cycle. However, SAD lamps are not a substitution for sunlight, so make sure you’re soaking up as many of those rays as you can throughout the day!
Eat Well
Have you ever wondered why we crave sweets, carbohydrates, and starches in the winter? This can be caused by seasonal affective disorder, and it can contribute to not only weight gain, but self esteem as well. We all have a tendency to eat, and eat, and eat during the winter months, not only because of the two major food holidays, but the depression that comes with the change of the season as well. By being more thoughtful and consistent with your food choices during the winter, you can help yourself feel better. Start watching what you eat, when you eat it, and how much of it you eat. Instead of eating an entire cheesecake for comfort, try to choose foods that are good not only for your mind, but your body as well.
Experts say you should stop eating three hours before bedtime; This is due to our 24 hour internal clocks, or our circadian rhythm.Our bodies have an internal clock that regulate our emotions, our hunger, and our sleep. When we eat, it sends our body a message that it is time to be awake. Chances are, the later you eat, the longer you will stay awake, and the harder it will be to fall asleep.
Work It Out
Exercise, just like food and light, also affects the circadian rhythm. Exercise is our body’s cue to wake up and get started with the day; Many people feel more energized after a workout. Exercise stimulates the brain, and keeps us awake longer. This may be why it’s so hard for those of us who work evening or night shifts find it so difficult to go home and go right to sleep; Exercise keeps our brains awake. Since exercise wakes us up, try exercising in the morning, and resting at night. And yes, it’s so hard to get up and get moving, when all you want to do is sleep the day away, but you need to get up and do it! Start small, by stretching, doing small weights, or try some yoga. For added benefit, try exercising with your SAD lamp.
Decrease Stress
Stress is the other contributing factor to seasonal affective disorder that we can change; By decreasing our stress levels, we can decrease the feelings of sadness and helplessness associated with the disorder. There are a many ways to decrease stress, from redecorating your bedroom to seeing a therapist. Get excited about the little things, like your morning cup of coffee, or coming home to a clean home. Make some plans that YOU find pleasurable, whether that’s going over to see a friend, or spending an hour meditating. Finding a new hobby that you are passionate about, such as painting; You don’t have to be good at it, you just have to enjoy doing it!
Dealing with SAD makes us want to be like a bear, and hibernate the winter away, only emerging once it gets to be sunshiney and 70°. Although there is no cure for seasonal affective disorder, these five tips can help you get through the cold winter months. If necessary, your doctor may put you on an antidepressant until you feel better. You won’t be sad forever with SAD.
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