December Is Seasonal Affective Disorder Month - Seasonal Depression Is A Real Thing!
YES – Seasonal Affective Disorder is a real thing!
Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons — seasonal affective disorder (SAD) begins and ends at about the same times every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. These symptoms often resolve during the spring and summer months. Less often, SAD causes depression in the spring or early summer and resolves during the fall or winter months.
Treatment for SAD may include light therapy (phototherapy), psychotherapy and medications.
Don't brush off that yearly feeling as simply a case of the "winter blues" or a seasonal funk that you have to tough out on your own. Take steps to keep your mood and motivation steady throughout the year.
A type of mood disorder associated with seasonal changes. Commonly seen as depression arising during the winter months. It happens due to a disturbance in the circadian system of the body.
In people, circadian rhythms coordinate mental and physical systems throughout the body. The digestive system produces proteins to match the typical timing of meals, and the endocrine system regulates hormones to suit normal energy expenditure. The circadian rhythms throughout the body are connected to an internal clock located in the brain.
Signs and symptoms of SAD may include:
Feeling listless, sad or down most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy and feeling sluggish
Having problems with sleeping too much
Experiencing carbohydrate cravings, overeating and weight gain
Having difficulty concentrating
Feeling hopeless, worthless or guilty
Having thoughts of not wanting to live
So, there it is, the clinical description, signs to look for, and treatment.
As a person who feels deeply in all aspects of life, I want to dig a bit deeper and talk about the everyday realities.
We are creatures of habit, routine and culture. When things in our lives get disturbed, we feel it, and then the stress levels begin to rise.
Now, think about our bodies, and when the seasons change. Many of us really enjoy that warm sunshine, a beautiful summer breeze and outdoor views. As we embrace life’s entertainments, fun gatherings and the beauty of nature our endorphins soar giving us a light hearted feeling of joy and happiness.
We are sensitive souls whether we realize it or not. As the seasons change from brightness, light air and sunshine, gearing towards colder weather, darkness and loss of a floral view; we are affected.
Like in all life circumstances, change can be hard, and some people go kicking and screaming fighting it every step of the way.
It is the same with the weather. We adjust to certain things, and build our daily routines around it, so when it changes up it can bring us down rather quickly. Giving us a feeling of sadness, frustration and pure restlessness.
Nothing feels good or satisfying. This is our bodies way to signal us, that it does not like change either. That is where the term “circadian rhythms” comes into play, because our body rhythm is interrupted causing all types of signs and signals of distress.
What do we do to counter act all of this disruption?
For many people we can self-correct these emotions and feelings by first acknowledging them and being aware of them.
The goal should be to work towards finding ways to turn these negatives into positives!
You can increase your vitamin intake A, C & D (always consult with your doctor first).
You can do Sun Lamp (light therapy)
Hit the gym. More movement in your life will help you feel more energetic. If you are not a gym person, find a physical activity that makes you feel alive!
Walking
Dancing
Yoga
If you have a dog, continue to walk him/her even in the cold weather. It is harder to motivate yourself but once you are out there it feels good. (I do this myself)
I always feel just being around our pets (whatever type you may own) makes us feel positive. We are loving creatures, and our pets respond to our energy. It is a big win in my book. - Animal therapy 101
Also, having plants in your surroundings help because they are alive, which stimulates our brains to embrace life in a positive way. Continual growth right before our eyes.
I always find writing helps. I journal and write all of the time, and that releases my emotions and feelings.
You can also phone a friend, and meet for a cup of coffee, or beverage of your liking. It will give you something to look forward to, and a change of scenery always helps. I also find being around people helps in general.
I am a people watcher, and I enjoy seeing how people interact with each other. It is entertainment for sure!
You can go walk the mall, its great exercise, and you get to see the sights.
You can also volunteer your time, that is a great way to give back to others.
Go to your local libraries, they always have free activities. You can listen in on an author talk, take a class, or just sit and read for a bit. Again, surround yourself with people and activity.
All of these activities shift our brains, and that is what we need to do, so we can overcome that feeling of darkness and doom.
Bottom line – have a game plan, and goals to occupy your mind. Continue to stimulate your thoughts.
As these are all great example of things to do, you may have your own thoughts and suggestions. I always say do what is best for you. You have to find out what makes you feel connected and alive.
If you keep your mindset strong, you can accomplish anything!
If you are someone who continues to struggle with sadness and depression, you may need more support on a therapeutic level. Sometimes, medication is warranted. That is something to discuss with your doctor, as you are the only one who knows your personal “comfort level”.
If you are feeling thoughts of suicide and deep emotions of “impending death”, please I encourage you to reach out immediately for help. You do not have to go it alone, there is always a way. (dial 988 – Suicide Prevention Hot Line). You can also call your local mental health associations, and they will guide you.
Moving forward on your days ahead, please continue to offer self-care and kindness.
We can enrich our lives in so many positive ways, but we must be willing to do the work. Day by day.
Get out there and put those great ideas and thoughts together, and get it done. You will be so happy that you did.
“You cannot change the circumstances, the seasons or the wind, but you can change yourself.”
“Seasons change and so must we.”
Embrace the Journey,
God Bless,
Lisa Zarcone
Author – Public Speaker – Child & Mental Health Advocate – Blogger – Social Media Influencer
2023 Woman of Impact
MENTAL HEALTH MATTERS