Seasonal Affective Disorder, or SAD, is a type of depression that affects some people at the same time every year (usually winter).[1] In fact, half a million Americans are thought to suffer from SAD each winter.[2] Symptoms of SAD include moodiness, lack of energy, and low thoughts. Beat SAD in the winter with a few changes to your daily routine.
Edit Steps
Part 1: Do You Suffer from SAD?
- Notice whether you have any of the symptoms normally associated with seasonal affective disorder. Typical symptoms include:[1] [2] [3]
- Feeling hopeless, listless and disinterested in activities
- Gaining weight, an increase in appetite (such as eating more sweets and carbohydrates to try and counteract the blues)
- Feeling lethargic, having less energy than usual, sluggish and drowsy
- Inability to concentrate, feeling "foggy"
- A desire to withdraw from other people and to forgo social occasions you'd normally attend or be a part of
- Feeling irritable, unhappy and melancholic
- The symptoms have occurred two consecutive winters.
- Consider other possible factors that contribute to SAD. Here are some of the more common factors behind SAD:[1] [2] [3]
- SAD can affect anyone, although it tends to begin during the teen years or adulthood.
- It is more likely to affect women than men (between 60 to 90 percent of sufferers are women).
- People living in areas that have long winter nights, dull winter days and lots of grayness in the winter weather are at greater risk of suffering from SAD.
- If you suffer from depression, you may be more prone to SAD.
- A close relative suffering from SAD can signal the possibility that you'll be prone to it too.
- Visit your doctor for a proper diagnosis. While the symptoms may add up, it is best to get reassurance from your usual medical practitioner, as the symptoms could be related to something other than SAD. SAD can be treated using anti-depressants and therapies , while the suggested relief ideas in the following section can be of some benefit.
Part 2: Finding Relief from SAD
- Focus on the positive aspects of the winter. Keep in mind that sledding, hot chocolate, sweatpants, snowball fights, and building a snowman or igloo wouldn't be as enjoyable in the heat of July. Many holidays come in the winter in North America, such as Valentine's Day, New Year's Eve, and Christmas. Several television shows begin airing in January, and many sports (such as hockey and basketball) play the majority of their seasons from November to February.
- Find a hobby you enjoy indoors. Darker days and earlier nights provide a great excuse to dig into your favorite books, DVDs, board games, novel writing and more. Many people use this time to pursue their hobbies in depth, something that the longer days of summer can distract them from.
- Get fun, vibrant and warm winter clothing. It can be tempting to curl up in baggy sweatpants and oversized sweater and stay inside when the cold weather chills you, but see winter as a time to refresh your wardrobe. If you have comfortable winter clothes that you feel confident and warm in, though, you're more likely to go out and enjoy the world despite the cold. Fresh clothes will give you a brighter outlook on winter.
- Get a winter workout. Though nothing in the world may sound better than lying on the couch and spacing out in front of Netflix, it's important to get up and get moving, as exercise is a proven stress reliever. Also, as weight gain is typical during the winter, exercise can help maintain a healthy weight. Go for a run, swim a few laps, or just walk around the neighborhood to keep the blood pumping and keep the pounds off. Learn how to snowboard, ice skate or snowshoe.
- Shake things up. As the doldrums of winter can seem to drag on for years on end, do something different to mix it up and shake yourself out of the rut. Get a new haircut, try a different makeup trick, go on a spontaneous vacation, strike up a conversation with a new girl/guy, or visit another spot in town that you haven't checked out yet.
- Spend time with friends. Going out on the town with your girls or spending Super Bowl Sunday with the guys can instantly pick up any bad mood and get your mind off of your funk.
- Spend some time in the sun. Even if it's too cold outdoors to get some direct rays, sit close to a window with a cozy blanket and some good books.
- Your doctor can arrange for "light therapy", a therapy that uses a special lamp or light box that mimics sunlight.[1] This must be done with care, to avoid eye strain or headaches but when performed properly, it can really benefit some sufferers of SAD. Ask your doctor for advice relevant to you.
- Pay close attention to your personal care. Winter can take a toll on your body, and you're more likely to feel down when your body isn't in top shape.
- Shorten your showers, and turn down the water temperature a few degrees to prevent drying out your skin.
- Slick on a layer of lotion to your hands, elbows, legs, and knees whenever you think about it.
- Use quality conditioner to moisturize your hair and keep the ends from drying out and splitting.
- Treat yourself to the occasional manicure or spa day to lift your spirits.
Stay positive. Remember, winter is only a few months that anyone can survive.
Edit Tips
- If you can afford it, taking a vacation in a sunny place in the middle of winter can help give you something to look forward to as well as rejuvenate you.
- It is thought to be the lower levels of daylight, not the lower temperatures, that cause SAD, due to an increase of the production of melatonin (which can cause depression in larger amounts) and a drop in serotonin.
- You may experience SAD every winter. If this is the case, try to develop a routine in which you focus mostly on doing the things that you enjoy and that you know help to kick you out of feeling blue. Use the summer months to do any cleaning up and planning for winter ahead that you know will help to make the winter season more bearable for you.
- Spend time with your pets. They will appreciate the extra attention and exercise. You'll enjoy their love and company.
- There is such a thing as SAD during summer; for those living in hot and very humid climates, depressive symptoms can be brought on due to raised heat and humidity.[2]
Edit Warnings
- Always speak to your doctor and get a checkup before commencing light therapy treatment for SAD. It is important to know whether you will benefit from such treatment and how to effect it properly.
- Go to the doctor if you think you're going to hurt yourself or someone else.