Why am I So SAD?
During this dark and cold winter, do you feel:
- Persistent fatigue and low energy
- Oversleeping
- Increased appetite with carbohydrate cravings
- Social withdrawal
- Difficulty concentrating
- Feelings of hopelessness
Every year around November 1st, I sense a shift in some of my family and friends. They complain of more fatigue, a depressed mood, trouble sleeping, and avoidance of social events. It may be in the seasonal cycle to hibernate like the animals but when this condition goes beyond the occasional “winter blues,” it may be time to get help.
Seasonal Affective Disorder (SAD) affects millions worldwide when people experience persistent fatigue and mood changes during the winter months. People with SAD have reduced serotonin levels during the darker months that affect their mood regulation. In addition, the body’s melatonin production increases and can disrupt natural sleep-wake cycles.
A SAD diagnosis requires depressive episodes during specific seasons that occur for at least two consecutive years. SAD symptoms usually clear up completely in other seasons, unlike regular depression.
Interventions-
- Nutrition- A well-balanced diet plays a key role in managing SAD symptoms. Ask your provider for bloodwork to find any nutrient deficiencies. This might be easily addressed with specific dietary changes or supplementation including:
- Lean proteins and leafy greens that support hormone balance
- Complex carbohydrates rather than refined ones
- Foods rich in omega-3 to boost brain health
- Regular meal times that keep blood sugar stable
- Exercise or movement- Be consistent (but not perfectionistic) in your strength or cardio routines. This might include walking, weight training or yoga. Despite the cold, exercising outside has many added benefits.
- Light Therapy- Light therapy is the primary natural SAD treatment, and research shows it works as well as antidepressant medications. Try to get outside in the daylight as early in the day as possible for at least 10 minutes. Another option is a specialized light box that delivers 10,000 lux of light to improve the brain’s mood-related chemicals.
- Mind-body practices regulate the stress response system. There are many variations of meditations that can break negative thought patterns and trigger the release of mood-boosting hormones like dopamine and serotonin. Get creative- learn a new skill, tackle a puzzle, or organize your closet.
Natural approaches work better when you combine them intentionally. Using multiple strategies at once like morning light therapy before outdoor exercise can boost the benefits of any one approach. You do not have to suffer with this condition every winter!
**If your mood is limiting your ability to function or if it extends beyond the darker months, please talk to your doctor or counselor.
Thanks for joining us in this place of encouragement and inspiration, A few things you should know: You are loved and complete just the way you are AND you can make small changes in your life to find wellbeing in mind, body and spirit.
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Wishing you well,
-Trish