When you live in a part of the world with distinct seasons, it can be interesting to observe how the body and mind respond to the changes. Spring brings renewed energy and optimism, and fall encourages us to slow down and turn within.
Allowing the body to adjust as it needs to the changing daylight hours and the difference in temperatures isn’t always easy. We tend to want to perform at the same level all year, regardless of the cues from within that tell us to slow down or speed up.
Seasonal Affective Disorder, or SAD appropriately enough, affects many people as the days begin to shorten and darkness takes over. By noticing the symptoms and being accepting of the changes, we can navigate the seasons effortlessly and effectively.
SAD is a type of depression that happens about the same time every year. You may find as fall turns into winter that your energy levels go down and your emotions are all over the place.
It can become more serious though. If you notice that you are depressed or feel down nearly every day, don’t really want to do anything, have low or no energy, problems sleeping, and difficulty concentrating, this could be due to SAD. It is a real condition and there are ways that you can treat it naturally.
The specific causes aren’t known, but some factors that could contribute include disruptions to the biological clock due to less daylight, a drop in serotonin that can affect moods, and a disruption in melatonin levels leading to poor sleep.
You should see your doctor to find out if it is something physical, like a poorly functioning thyroid. If the depression becomes serious then definitely reach out for help. It isn’t something to be ashamed about and your doctor can help you deal with it effectively.
There are medications that may be helpful for you, and there are other things that may offer relief as well.
Five Ways to Treat SAD
- Light Therapy. This is one of the first things to try if you suspect you may be dealing with SAD and it appears to be effective for most people. Your doctor can help you choose a light that could be right for you. This therapy is done at home and can be a huge help.
- Relaxation Techniques. Yoga or Tai Chi are wonderful movement therapies that can help relieve symptoms. Becoming conscious of the body and present in the practice can lift your mood, and this can be done at home. Meditation is also useful if you are able to quiet the mind. Even ten minutes a day can help
- Socialize. Connecting with others is important and can be difficult to do when you are feeling blue. It’s good to have something to look forward to every week, like a sporting event, coffee with a friend, or even a trip to the art gallery. Get out of the house and do something you enjoy. This can change your mood instantly.
- Self-Care. Get a massage, take a long bath, read a book, plan something special, or get a pedicure. Whatever your idea of indulgent self-care looks like, do that. The little things can make a big difference.
- Take a Trip. While not an option for everyone, if it is possible to get away somewhere even for a weekend then go. At the very least, see if there is a botanical garden or something in your community where you can be indoors, surrounded by plants and their beauty. This can be very therapeutic.
Most importantly, know that you are not alone and many people deal with the symptoms of SAD every year. There are online communities that you can join to find out how others are dealing with it and to share your experience.
Take steps to handle the winter blues and you will find yourself sailing into spring in no time!