Shedding light on Seasonal Affective Disorder.

Shedding Light on Seasonal Affective Disorder: Tactics to Avoid the Winter Blues.

 

Seasonal Affective Disorder, aptly abbreviated to S.A.D is a type of depression that can come and go in a seasonal pattern. More commonly this disorder is associated with the winter season as this is when symptoms tend to be more apparent and severe. However, this isn’t limited to the colder months, as SAD is specific to the individual some may experience symptoms in the summer months if they are less likely to cope with warmer weather.

 

Symptoms of SAD –

• Persistent low mood
• A loss of pleasure or interest in normal everyday activities
• Easily irritable
• Recurrent feelings of despair, guilt, and worthlessness
• Lacking in energy, constantly tired or feeling lethargic
• Emotional
• Craving comfort food and carbohydrates
• Struggling to get out of bed and sleeping for longer than normal
• Becoming less sociable
• Feeling anxious or stressed
• Find it harder to concentrate

Diagnostic and Statistical Manual of Mental Disorders-V (DSM-V)

Seasonal Affective Disorder is classified as a subtype of depression by the DSM-V. Upon reading the DSM-V, it appears that SAD shares some of the symptoms of depression; however, the fact that it is seasonal distinguishes it as a subtype. SAD can be marked by recurrent episodes of unipolar state of depression. Unipolar traits exhibit intense sadness, melancholia or despair that has got serious enough to be disruptive to an individual’s daily functioning and/or social activities.

The S.A.D Condition –

Aside from the seasonal effects of this depressive subtype; individuals suffering from SAD experience atypical symptoms. As a multi-factorial condition, the disorder effects the chronobiological mechanisms of the body. These include the likes of our circadian rhythms, melatonin, serotonin turnover and photoperiodism.

Tactics to Avoid the Winter Blues –

1. Embrace Light Therapy – expose yourself to bright artificial light during the daytime, this can help regulate your body’s internal clock and boost your mood.
2. Get Outside and Soak Up Natural Light – take a walk during your lunch break, choose outdoor activities whenever possible and keep your curtains open to let in as much daylight as you can!
3. Stay Active – physical education releases endorphins which are natural mood boosters. Take part in an exercise that you enjoy, this could be the gym, yoga, dance, outdoor sports or simply a long walk.
4. Mindful Eating – during the colder winter months it’s not uncommon to crave comfort foods. Opt for nutrient-rich foods, including fruits, vegetables, lean proteins, and whole grains. Foods rich in omega-3 fatty acids such as salmon or flaxseeds have been scientifically proven to improve your mood.
5. Practice Self-Care – prioritise self-care activities that promote relaxation, stress reduction, and emotional well-being.

Remember, brighter days are on the horizon, and with these tactics, you can thrive even during the darkest of seasons. If you or someone you know is experiencing symptoms of SAD, please seek professional help for accurate diagnosis and appropriate treatment. This can be done through us here at MTCIC; our counsellors are well trained in this area and can provide guidance, support and treatment to all individuals suffering.