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Is Seasonal Affective Disorder Impacting You

Updated: Feb 10


Exploring the Impact of Seasonal Affective Disorder: Could This Be Affecting Your Life?
Exploring the Impact of Seasonal Affective Disorder: Could This Be Affecting Your Life?

Seasonal Affective Disorder (SAD) is a type of depression that occurs seasonally, most commonly in fall and winter when there is less sunlight. Here are some common signs and symptoms and some effective strategies to help:

Feeling, hopeless, worthless, little energy and lack of interest in life. Sleeping too much or too little and change in appetite. You’re either eating too much or too little.

Causes & Risk Factors

  • Reduced sunlight exposure, affecting serotonin and melatonin levels

  • Disruptions in the body's internal clock (circadian rhythm)

  • Higher risk in people with a family history of depression

  • More common in women

If you or someone you know is experiencing these symptoms, consider speaking with a doctor or mental health professional. Treatments include:

1. Get More Light Exposure 

  • Try to spend at least 30 minutes outside daily, especially in the morning. Natural sunlight helps regulate mood.

  • If sunlight is limited, consider a light therapy lamp (10,000 lux, 20-30 minutes daily).

2. Keep Moving 

  • Exercise boosts serotonin and endorphins, improving mood. Even a 15-minute walk can help.

  • Try yoga, stretching, or dancing—anything that gets your body moving.

3. Stick to a Routine 

  • Wake up and go to bed at the same time every day.

  • Schedule activities you enjoy, even when you don’t feel like it.

4. Eat Mood-Boosting Foods 

  • Increase omega-3s (salmon, flaxseeds, walnuts).

  • Reduce processed sugars and alcohol, which can worsen mood swings.

  • Eat foods rich in Vitamin D (eggs, mushrooms, fortified dairy).

5. Stay Social 

  • Isolation makes SAD worse. Plan weekly check-ins with friends or family.

  • If motivation is low, try virtual chats or a quick text check-in.

6. Try Mindfulness & CBT Techniques 

  • Practice gratitude journaling (write 3 good things daily).

  • Challenge negative thoughts: If you think, "Winter is always miserable," reframe it: "I have tough days, but I also find joy in small moments."

7. Consider Supplements & Therapy 

  • Vitamin D supplements can help if you’re deficient.

  • If SAD is severe, CBT (Cognitive Behavioral Therapy) has been shown to be very effective.

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