10 Common Symptoms Of SAD & 10 Ways To Overcome Winter Blues
How Much Do You Feel The Effects Of Winter?
10 to 20 percent of Americans say they suffer from winter blues, the more extreme version of which is a form of depression called seasonal affective disorder (aptly abbreviated to SAD). This type of depression exhibits symptoms only around the colder months of the year and is far more frequent in northern climates where winters are longer and drearier. Around 1 percent of Florida's population suffers from it while 10 percent of Alaskans have it. This indicates that the disorder is brought on by the lack of sunlight that colder climates experience. Are you someone who gets down when winter comes around? Is it SAD or is it just winter blues? Here are 10 common symptoms and 10 strategies to manage them.
1. Sleeping Too Much
One of the effects of having many more hours of darkness is that it alters our circadian rhythm, making us tired earlier in the evening. However, people with seasonal affective disorder (SAD) may feel even more tired than the rest of us, sleeping many more hours, having trouble waking up in the morning, and feeling awake throughout the day.
2. Low Energy
Another symptom of SAD is having low energy which may be due to changes in circadian rhythm. It may also be linked to the dip in serotonin or vitamin D.
3. Overeating
Have you ever noticed you feel hungrier in the winter months? Overeating and craving more carb-heavy foods is a common occurrence for people during the winter and even more for those with SAD. This is because you’re lacking serotonin and looking for a quick insulin hit from food.
4. Social Withdrawal
With the cold weather, many of us are more inclined to stay cozy in our homes and have a much smaller social battery. This is unfortunate because social activity has been shown to increase happiness and decrease depression and anxiety symptoms.
5. Decreased Libido
Getting intimate with your partner is a great way to get warm in the chilly winter months. However, for those with SAD, a decrease in libido makes them feel less motivated to do so.
6. Feelings of Hopelessness
SAD is a form of depression and thus, exhibits many of the same symptoms. Feelings of hopelessness, worthlessness, and despair can make the winter feel unendurable to some.
7. Difficulty Concentrating
Along with the tiredness, lack of energy, and food cravings, people with SAD may have difficulty focusing. They may also find it challenging to make decisions.
8. Agitation
If you find you’re more irritable in the winter, that may be a sign of SAD. This may be linked to the dip in serotonin as well as the way you respond: eating more carbohydrates and feeling tired.
9. Nausea
SAD doesn’t just affect your brain but it affects you physically as well. Some people report feeling nauseous, especially after eating.
10. Loss Of Interest In Activities
Many animals exhibit less active behavior in the winter months, the extreme example being those who hibernate. Naturally, humans should also be less active due to changes in circadian rhythms and a lack of serotonin but those with SAD may even lack the motivation to engage in their favorite activities.
Now that we’ve gone over the symptoms of winter blues, let’s talk about the strategies for managing them.
1. Light Therapy
Bright light therapy has been shown to be an effective treatment for SAD, with patients showing improvement even earlier than taking antidepressant medication. This type of therapy uses a special lightbox to simulate sunlight, regulating your natural circadian rhythm.
2. Medication
Selective serotonin reuptake inhibitors (SSRIs) may be prescribed for more extreme cases of SAD. This type of medication works by making serotonin in the brain more available.
3. Exercise
Although you may feel less active, pushing yourself to get some exercise can improve your mood. It does this by releasing endorphins, happiness chemicals, and reducing stress hormones.
4. Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) helps people identify and change their negative thought patterns. It's been found to be an effective treatment for SAD for some individuals.
5. Meditation
Meditation encourages focusing on the present moment which can help people be more aware of their thoughts and emotions. It's also a calming activity that reduces stress, improves emotional regulation, and enhances happiness and overall well-being.
6. Spending Time Outdoors
SAD is largely explained by the lack of sunlight experienced during winter months. Spending time outdoors, even on cloudy, cold days can help you get more exposure to natural light which increases your vitamin D and serotonin.
7. Negative Air Ionization
Negative air ions (NAIs) are atoms with a negative charge that occur naturally in fresh air. Releasing NAIs into the air with an ionizer is sometimes used as a treatment for SAD as it may improve mood, increase concentration, and reduce stress.
8. Vitamin D Supplementation
Vitamin D plays a role in serotonin and melatonin regulation, influencing our moods. As we get it from the sun, it's helpful to take vitamin D supplements during the dreary winter months to help offset the lack of exposure to natural light.
9. Melatonin Supplementation
You've probably heard of melatonin supplements being used to help people combat jetlag as it can help regulate circadian rhythms. As SAD is often linked to a disruption in the body's internal clock, carefully timed doses of melatonin may help those with SAD reset their circadian rhythms.
10. Socializing
For many, going out and being social is the last thing they feel like doing in the cold and dark winter months. However, socializing has been shown to improve mental health by reducing feelings of loneliness and isolation, improving mood, and reducing stress.
KEEP ON READING
