Dark mornings, gloomier evenings, and chilly gray days in between mean winter have arrived. However, what is this you are exhausted, excluding all social contacts and feeling desperate. Have you laid off it as a case of winter blues? Maybe it is SAD (Seasonal Affective Disorder).
Am I suffering from SAD? What is SAD (Seasonal Affective Disorder)?
Almost half a million people in the US suffer from winter SAD, while 10 to 20% may have a more slight form of winter blues. SAD also occurs in summers and it may include symptoms of weight loss, trouble sleeping, anxiety, and poor appetite. This disease usually starts in early adulthood and can occur in both children and adolescents. Older adults have fewer chances to have SAD. Winter symptoms of SAD(Seasonal Affective Disorder) are anxiety, sadness, Withdrawal from social activities, fatigue and lack of energy, Irritability, Loss of interest in usual activities, increased need for sleep, lack of concentration and weight gain.
Causes of SAD (Seasonal Affective Disorder)
Different aspects can lead to the disease of SAD such as the reduced level of sunlight in fall and winter may disturb the internal clock of your body and lead to feelings of depression. The second aspect is a drop in a brain chemical serotonin (which can be due to reduced sunlight), which has an emotional impact on mood. The seasonal change can also affect the balance of melatonin in the body. Melatonin plays a vital role in sleep patterns and mood. In addition, any mental disease like bipolar disorder, family history and living far from the equator can increase risks for SAD.
Just overcome SADness
It is very important to understand and remove the root cause of being SAD. The following are some remedies which can be helpful for you.
Have a proper sleep routine
You should wake up at the same time throughout the week i.e. weekdays and weekends. It is best to stick with a regular sleep schedule. Yes, it could be difficult at first, but allow, for instance, three or four weeks to get used to it. According to the national sleep foundation’s guideline, take at least seven hours of sleep every night. Make sure that your sleeping area is comfortable, and has no noisy disruptions.
Have healthy drinks and a healthy diet
Have some heart-healthy natural cocoa powder hot chocolate. According to the medical specialists, cocoa made with fortified milk provides you proteins, carbohydrates and vitamin D. This healthy combo help to increase serotonin levels, which help us, relax. Include fish in your diet, which is rich in omega 3 for instance tuna, salmon and trout. Have plenty of fruits, vegetables, whole grains, and eggs in your diet.
Keep moving and do some exercise – Peerless remedy for SAD (Seasonal Affective Disorder)
Exercise boosts your mood and keeps your body in shape. Join the gym or do some indoor exercise daily. You could do some brisk walk or run. Cycling is another good option for you to stay fit and healthy. It is the best remedy to beat SAD (Seasonal Affective Disorder).
Give Yourself a Task to Accomplish – A Manageable Task
It is important to have activities in your day because it will give you a sense of accomplishment. Balance the hard work with small things that make you happy and satisfied, like treating yourself with fresh flowers, making your bed or a hot mug of coffee for yourself.
Live to Laugh and Laugh to live
Laughter stimulates processes in your brain that counter the symptoms of depression. Laughter relaxes the whole body and it boosts the immune system. A hearty laugh relieves the physical stress and it leaves your muscles relaxed for up to 45 minutes afterward.
Host a gathering at home
Try out a dinner party, BBQ or a movie night with friends. Planning an event could also put you on other people’s invite lists which is more fun for you!. In addition, planning for the gathering will give you something to look forward to.
Travel – Best remedy for SAD (Seasonal Affective Disorder)
Traveling can make you a happy person and you will have new experiences and memories. It would increase your self-confidence and can temporarily help to boost your productivity. Moreover, it is not necessary to plan for a long trip at some far place. You can save money and can still get a boost by planning for mini-trips to the places closer to home.
Give me some sunshine………. Give me some rain….Just have a Light Therapy
Our daily work routine is like that we don’t have time to be in the sunlight. The body needs vitamin D which is present in the natural sunlight. Not only this, natural light boosts your mood as well as energy levels. So it is obvious that if we don’t get the required dose of sunlight daily we would have a feeling of depression. You should schedule an early-morning walk or any part of the day that suits you for this. Another therapy is a full-spectrum light box therapy which is suitable for people with severe seasonal depression.
Consult a Healthcare Professional
Headaches, heart disease, and sleep disorders, all have a connection with depression. You should check in with the healthcare professional to make sure that your winter stress is not too serious.