Battling Seasonal Depression
We are in the middle of winter and the holidays are over. This is the time of the year where everything seems to slow down and it may feel isolating. If you struggle with your mental health in the fall and winter months, you are not alone. This is very common and this is known as seasonal affective disorder. Seasonal affective disorder is a form of depression also known as SAD, seasonal depression or winter depression. In the Diagnostic Manual of Mental Disorders (DSM-5), this disorder is identified as a type of depression – Major Depressive Disorder with Seasonal Pattern. Let’s talk more about seasonal depression and how you can do your best to battle it.
First, let’s break down seasonal affective disorder:
Prevalence:
5% of adults in the United States experience SAD each year. (Source: American Psychiatric Association)
4 to 6% of people may have winter depression. (American Academy of Family Physicians)
Estimates vary from 1.4% to 9.7% of people living in North America, with rates higher in northern latitudes. (American Heart Association)
4 out of 5 people with SAD are women. (Mental Health America)
The main age of onset is between 20 and 30 years of age, but symptoms can appear earlier. (Mental Health America)
Geographical Influence:
SAD is more common the farther north you go. For example, it's 7 times more common in Washington state than in Florida. (American Academy of Family Physicians)
Common symptoms include:
There are many ways to fight these symptoms of seasonal depression. Below are some effective tips, tailored to be actionable and helpful:
1. Embrace Light Therapy:
Simulate sunshine: Invest in a light therapy box that emits bright light, mimicking sunlight. It can help adjust your circadian rhythm and boost serotonin levels. Aim for 20-30 minutes daily, ideally first thing in the morning.
Seek natural light: Step outside whenever possible, even on cloudy days. Exposure to natural light, even for brief periods, can have a positive impact.
Enhance indoor brightness: Keep curtains open during the day, use bright light bulbs, and decorate with light-colored furnishings to create a more sunlit atmosphere indoors.
2. Prioritize Physical Activity:
Find enjoyable activities: Engage in exercises you like, whether it's brisk walks, dancing, yoga, swimming, or joining a fitness class. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Incorporate movement into daily routines: Take the stairs, walk or bike to errands, or stretch while watching TV. Even small bursts of activity can help elevate mood and energy levels.
Consider outdoor workouts: Combine exercise with nature by walking in a park, hiking trails, or joining outdoor fitness groups.
3. Maintain Healthy Sleep Habits:
Stick to a regular sleep schedule: Go to bed and wake up at consistent times, even on weekends. This helps regulate your circadian rhythm.
Create a relaxing bedtime routine: Wind down with a warm bath, soothing music, or calming books. Avoid stimulating activities or screens before bed.
Ensure a sleep-conducive environment: Make your bedroom dark, quiet, and cool to promote restful sleep.
4. Cultivate Social Connections:
Prioritize time with loved ones: Schedule regular social engagements, even if it's a simple phone call or virtual chat.
Join groups or activities: Combat isolation by participating in interest-based clubs, volunteering, or taking group fitness classes.
5. Seek Professional Guidance:
Contact a mental health professional: If symptoms significantly impact your daily life, seeking professional help is crucial. Therapy, medication, or a combination of both can offer effective treatment for SAD.
6. Nurture Your Diet:
Prioritize whole foods: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support physical and mental well-being.
Limit processed foods and added sugars: Avoid foods that can negatively impact mood and energy levels.
Consider supplements: Consult your doctor about potentially beneficial supplements like vitamin D or omega-3 fatty acids.
7. Practice Mindfulness and Relaxation:
Incorporate meditation or yoga: Engage in mindfulness practices to reduce stress, enhance focus, and promote emotional well-being.
Engage in calming activities: Explore practices like deep breathing exercises, listening to soothing music, or spending time in nature to induce relaxation.
8. Engage in Meaningful Activities:
Pursue hobbies and interests: Dedicate time to activities that bring you joy and satisfaction, whether it's reading, crafting, playing music, or pursuing creative projects.
Volunteer or help others: Engaging in acts of kindness and helping those in need can foster a sense of purpose and connection, positively impacting mood.
It's essential to remember that you are not alone in this. Seasonal depression manifests differently in each person. While some visibly struggle, others might hide their symptoms or cope in ways that aren't apparent. Seasonal depression might feel isolating, but understanding its prevalence and actively using coping strategies can make a significant difference. Remember, seeking help is a sign of strength, and there is hope for brighter days ahead.
Communicare is well equipped to treat symptoms of seasonal depression, along with all other mental health disorders. We are accepting new clients, so reach out today.
Sources
National Institute of Mental Health (NIMH): https://infocenter.nimh.nih.gov/sites/default/files/2022-01/seasonal-affective-disorder.pdf)
American Academy of Family Physicians https://www.aafp.org/pubs/afp/issues/2012/1201/p1037.html#:~:text=Seasonal%20affective%20disorder%20(SAD)%20is,other%20times%20of%20the%20year.
Mental Health America https://mhanational.org/conditions/seasonal-affective-disorder-sad