If shorter days and weather changes drain your energy and make you feel down, you may be suffering from a seasonal mood disorder.
Seasonal affective disorder (SAD) is a kind of seasonal depression caused by the change in seasons, which mainly occurs in winter.
Some individuals may have a moderate form of SAD known as the “winter depression”.
It’s natural to feel depressed during the winter months. You may be trapped in your house, and it could become dark early.
However, full SAD is more than that – it is a type of depression. In contrast to the winter blues, SAD has an impact on your day-to-day life, such as how you think and feel.
Fortunately, therapy may help you get through this trying time.
SAD must be treated since all kinds of depression impair people’s freedom to thrive in their lives fully, love their families, and perform effectively at work.
Along with therapy, there are also simple ways for you to lessen the symptoms of seasonal depression. In this article, we will cover effective ways on how you can cope with seasonal depression.
What is Seasonal Affective Disorder?
Seasonal affective disorder (SAD) is a kind of depression that comes at the same time every year, often in winter.
SAD may have an impact on your mood, sleep, food, and energy levels, affecting all areas of your life, from your social life to your job, academics, and your feeling of self-worth.
According to the Cleveland Clinic, about 5% of people in the United States suffer from SAD.
It usually begins in adolescence. Researchers are unsure why SAD happens to women more often than males.
Women account for about 75% of those who suffer from the seasonal affective disorder.
You may feel totally different than you did in the summer: hopeless, unhappy, tense, or agitated, with little interest in friends or things you usually like.
The seasonal affective disorder has the same signs and symptoms as severe depression.
SAD is differentiated from depression by the remission of symptoms in the spring and summer, or in the winter and autumn in the case of summer SAD.
Tips to Ease Seasonal Depression
Have your daily dose of nature
If you suffer from seasonal depression, you should spend as much time as possible outdoors throughout the day, taking advantage of any natural daylight.
Sunlight has a greater effect on mood than rain, warmth, or any other environmental factors.
Sun exposure boosts serotonin and helps prevent Seasonal Affective Disorder (SAD), and it may also assist individuals with anxiety and depression, particularly when combined with other therapies.
If you live in a cold area, dress warmly, but take a walk around the block around midday or shortly after – that’s when the sun shines the brightest.
While you’re indoors, leave your blinds open to allow in natural light as much as possible. You want to be in light surroundings as often as possible.
Fill in your calendar
Some individuals like having a daily routine, while others wince at the idea of having a set plan.
Keeping routine and habits may help you feel more structured and in touch during times of high stress.
Having a routine may be beneficial at any time, especially if you are attempting to develop good habits, but these patterns can be especially beneficial when parts of your life are unclear.
Ready your cozy outfit
Seasonal depression can hit you differently especially during the winter season when the ambiance is just cold and depressing.
Preparing your day-to-day outfit can occupy your mind and your time, giving you the feeling of comfort knowing that you have lined up your cozy clothes for the rest of the week.
During winter, there are lots of stores that offer hoodie wholesale with discounts. You might want to buy new ones and purchase a new set of winter clothes.
Move your body
Exercise may also aid to counteract the weight gain associated with seasonal affective disorder.
Regular exercise is an effective method to combat seasonal depression, particularly if you can exercise outdoors in natural light.
Dopamine, serotonin, and other brain chemicals for good feelings may be increased by regular exercise.
In fact, exercise may be as beneficial as antidepressant medication in treating mild to severe depression.
If you can’t exercise outdoors because it’s too cold or snowing, consider a treadmill, stationary cycle, or cardio equipment at the gym or inside the comforts of your home.
Keep a journal with you
Writing down your insights may help improve your mood.
It may help you in getting some of your bad emotions out of your mind.
Journaling aids in the management of symptoms and the improvement of mood by assisting you in prioritizing issues, worries, and concerns.
Writing may help you keep track of your symptoms on a daily basis, allowing you to identify triggers and learn how to better manage them.
The ideal time is at night when you can ponder on all that has happened throughout the day.
Invest in aromatherapy
Aromatherapy may also be beneficial to individuals suffering from seasonal disorders.
The essential oils have the ability to affect the brain region responsible for mood regulation as well as the body’s internal clock, which regulates sleep and hunger.
Aromatherapy works by stimulating the scent receptors in your nose, which then transmits signals to your neurological system.
As a result, aromatherapy is often utilized as a natural treatment to ease anxiety and depression symptoms.
To help you relax at night, add a few drops of aromatherapy to your shower.
Consulting with a competent healthcare practitioner about medical treatment or assistance may be a helpful first step in determining the best treatment choice for seasonal affective disorder.