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The temperatures have finally dipped. You can now swap those tank tops for woolly turtlenecks with trench coats and warm, fuzzy boots. It’s that time of the year when snuggling in makes the late entry to work worth it, and sipping on hot chocolate is an absolute delight.
While the winter season has arrived with cold weather and dark skies, along comes a melancholy feeling. There’s no trigger for feeling desolate and dull except that the temperatures have changed. According to Vogue, if you’re feeling these “winter blues”, you’re probably experiencing “Seasonal Affective Disorder.”
What is Seasonal Affective Disorder?
Clinical psychologist Anthony Townsend of Eqnmt explains Seasonal Affective Disorder as a mood disorder characterised by a rapid series of depressive episodes in winter. He says that while these may not be a response to trauma or stress, “it’s actually a chemical imbalance in the brain caused by lack of sunlight during short winter days.”
Indy Star reported that SAD affects about 1 in 20 Americans, the symptoms of which include social withdrawal, feeling irritated, trouble with concentrating, falling asleep or oversleeping, craving sugary foods, low energy and more (see National Institute of Mental Health for more symptoms.)
While the effects of Seasonal Affective Disorder vary from feeling blue to extreme bipolar to manic, it needs to be noted that SAD is a form of depression and shouldn’t be ignored. Speaking to Vogue, triple board-certified psychiatrist Raafat W. Girgis, MD, medical director at Moment of Clarity, explains that, Depression is not just about having a bad day or a trying moment but instead “the symptoms are serious and need to be treated by a professional.”
How to Treat SAD?
If you’re feeling the draining effects of SAD there are treatments available to get you feeling your usual self. Because the mood disorder is caused by a lack of sunlight, one of the treatment suggestions most experts recommend is getting as much natural light as possible. This could include taking a walk outside (remember to bundle up!) or sitting near a window while you’re at work.
Here are some more ways to treat Seasonal Affective Disorder:
1. Happy Lamps And Therapy
According to Prevention, research shows Happy Lamps or Therapy lights, help improve a low winter mood. Townsend explains: “This involves exposing yourself to bright light (2500 lux) for two hours upon waking, and avoidance of bright lights after sunset.”
However, Gail Saltz, MD, an associate professor of psychiatry at the New York Presbyterian Hospital Weill-Cornell School of Medicine warns: “It’s very important to first receive an evaluation from a medical professional…because if you’re incorrect and it’s not SAD but rather bipolar disorder, light therapy can make you manic, which is dangerous.”
2. Improve Your Mood With Movement
Several studies have revealed that increasing your intake of Vitamin D can be helpful in conjunction with sticking to wellness basics like eating a well-balanced diet and exercising regularly. Townsend explains that 150 minutes of exercise can significantly boost mood. Even taking walks or dancing can do wonders than strenuous weightlifting.
3. Practice Mindfulness
Clinical psychologist Jeshana Avent-Johnson, MD, a mental health advisor at Selfmade, recommends alternative gentle therapies like restorative yoga and mindfulness meditation. She explains that tapping into the mind-body connection can release tension and stress. Stressing the importance of being intentional about moving slower, Avent-Johnson adds: “When we move fast, we create anxiety, and it can become depression and we feel isolated.”
Remember that experiencing Seasonal Affective Disorder is both common and normal, and more importantly, there is absolutely no shame in getting help. Sometimes, taking extra care of yourself, and going slow is what you need to reset and reboot your mood. Remember to seek professional help when needed and prioritise your mental well-being first.
