Where I live, in Oklahoma, we are starting to experience some fall weather. Cooler nights and more pleasant days. Of course, the days are getting shorter as well; my early morning tee time for golf is now 8 a.m. instead of 7 a.m. With the change in seasons, it might be a good time to talk about being SAD.
SAD is not an emotion. It is Seasonal Affective Disorder (SAD). SAD is the colloquial term for an official diagnosis of Major Depressive Disorder with a Seasonal Pattern.
Seasonal depression affects millions worldwide, especially in areas of higher latitudes from the equator. It affects women and children more than men. We have been aware of this mental condition for more than 150 years, but it was recognized as a specific expression of major depression in the early 1980s. People with this disorder report sleeping an average of 2.5 hours more in winter than in the summer. The general population sleeps 0.7 hours more in the winter.
If you struggle with seasonal depression, you may be fine during other times of the year. For this reason, it may be important to make some changes in your behavior and lifestyle as this time of year approaches.
These are some ideas to help you cope with seasonal depression, but they can be used by anyone to help get through the darker and colder days of fall and winter.
1. Nurture your social life
Like many creatures in the animal world, people who struggle with seasonal depression can hibernate, staying indoors at home for longer periods of time. This is a time of year when you need to be intentional about social activities. Build simple social activities into your schedule, like meeting friends or coworkers for coffee in the morning or for a drink after work. It can also be a time to add something new to your schedule. Perhaps you have thought about doing some volunteer work or starting a new hobby. This would be a good time to do that.
2. Exercise
Lots of studies show that exercise has a significant impact on your mood. If you don’t exercise regularly, this would be a good time to develop a physical activity plan (be sure to consult your physician first). If you already have an exercise regimen, it might be helpful to increase the number of days you go to the gym or the amount of time you spend there. It can also be helpful to have an exercise partner to keep you motivated on those cold days you want to stay at home.
3. Watch your diet
Seasonal depression is associated with an increase in appetite and food cravings. You are inside a lot, and the pantry and the refrigerator are right there. Foods rich in carbohydrates can add weight and impact your mood because of sugar spikes and crashes. Research shows that diets high in Vitamins E and D, folate, and lean protein help fight depression. Be more intentional about planning a diet and watch for eating between meals.
4. Mimic the sun
Light therapy is one of the highest recommended treatments for seasonal depression. You can purchase sunlamps that mimic the rays of the sun. Using a lightbox that emits 10,000 lux (the approximate brightness of a sunny day) can help reduce symptoms of depression during winter. These boxes elicit chemical changes in the brain that reduce fatigue, sadness, and other symptoms. Be sure to get a box that is designed specifically for seasonal depression. Consult with your physician before using a light box.
5. Maintain your appearance
It is easy to sit around in warm, casual clothes through the winter. There is nothing wrong with doing this from time to time. But there is some truth to the idea that “when you look good, you feel good.” If you are working from home, dress up like you are going to the office. Even on your days off, put aside the pajamas and sweat clothes and wear something casual but nice. Wash your face and comb your hair to get the day started.
In essence, you can effectively combat seasonal depression by being aware of both your behavior and environment.
Make a conscious effort to boost your own spirits and refrain from slipping into a rut. Of course, if you fear that you're suffering from SAD, contact a physician to ensure that your condition is safely treated and whether you need medication or not.
With a few small changes, you can survive - and even thrive - through the dreary winter season. Spring is right around the corner and the sunny weather and new perspective you crave can be yours, even before spring gets here. Counseling is another option for seasonal depression; if you would like to know more, check out my depression treatment specialty page.