8 Ways To Reduce And Prevent Seasonal Depression (Winter Blues)
Winter blues, also known as seasonal affective disorder (SAD), is a type of sadness that has a seasonal pattern that can begin in the fall and extend until the spring. As the days get shorter and colder, the loss of sunlight might leave you feeling depressed, low energy, or you may notice changes in your sleep and eating patterns (typically wanting to sleep and eat more) and a desire to isolate.
SAD is more than just a case of the "winter blues." The symptoms can be distressing and overpowering, interfering with daily life. SAD is associated with a biochemical imbalance in the brain produced by shorter daylight hours and less sunlight in the winter.
In addition to the harsh winter months, we are currently dealing with the COVID-19 pandemic. Every day, we are affected by COVID-19. We're isolated and cut off from family and friends. Many people are losing their jobs. These and other variables can cause the same symptoms as seasonal affective disorder.
What exactly is seasonal depression?
Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that is associated to the seasons, typically appearing in the late fall and early winter when sunlight hours are limited and the weather is dreary. During a lengthy New England winter, many people are depressed. Spring, however, is closer than you think. While it may appear that spring will not arrive until April, by early February, we have nearly 10 hours of daylight and nature is preparing for warmer weather.
Seasonal affective disorder (SAD) symptoms are similar to those of regular depression. However, they reoccur at a specific period of year.
They typically begin in the fall or winter and improve in the spring.
SAD's type and intensity vary from person to person.
Some folks simply find the condition irritating. Others may experience severe symptoms that have a considerable influence on their daily lives.
Symptoms Typically, symptoms appear gradually in the late autumn and winter months. Symptoms are frequently similar to those of other types of depression:
- Hopelessness
- Weight gain causes an increase in appetite (weight loss is more common with other forms of depression)
- Sleeping more (too little sleep is more common with other forms of depression)
- Reduced energy and concentration
- Loss of enthusiasm for work or other activities
- Sluggish motions
- Social isolation
- Dissatisfaction and irritation
1. Increase the quantity of your produce.
The key to happiness could be just at the tip of your fork. People who suffer from SAD or are sad tend to seek sweet, carbohydrate-rich foods, but consuming too much of these items has negative consequences. Instead, eat SAD-busting foods like salmon, leafy greens, and whole grains to help brighten your days.
2. Get some fresh air
If the weather permits, try to get outside for a few minutes of daylight every day. If you are unable to get outside on a regular basis, a light box (a lamp that emits light similar to natural sunshine) may be useful.
3. Eat healthily
The cold weather makes us crave sweets and carbs, but it's critical to include protein in your diet to maintain balance. Protein, unlike carbohydrates and sugar, does not cause your blood sugar levels to jump, leaving you angry, weary, and hungry.
4. Let some light in
Winter's gloom suppresses your body's creation of serotonin, a mood-regulating neurotransmitter. Use a light box with blue light-emitting diodes to replenish your serotonin stores. They are more engaging than white light boxes and cause less glare. Open the blinds for a quicker remedy! Just make sure you limit your exposure to strong light to the morning hours; too much light late in the day can disrupt your circadian sleep patterns.
5. Consume enough vitamin D
The best source of vitamin D is sunlight, although it can also be gotten from foods such as salmon, tuna, milk, egg yolks, and fortified cereals.
6. Make plans for the spring.
Now is an excellent time to begin planning for spring activities. Consider what you enjoy doing in the spring and summer and plan some warmer-weather activities.
7. Increase your movement.
We understand how enticing it is, but avoid the impulse to hibernate until spring. Walking in nature exposes you to natural sunlight, which can help keep the winter blues at bay. Is it too cold to exercise outside?
8. Help someone out.
Lombardo encourages looking for volunteer opportunities where you may make a difference. During the holiday season, collect jackets for the homeless, hold a toy drive for underprivileged children, or volunteer at an animal shelter. Philanthropic work has been shown to increase mood.
Related: Walking Is A Good Form of Exercise For Everyday Use
