If we look outside, we can see the beginning dregs of Autumn, the gloomy weather, the changing leaves and the early darkness, and an extra hour in bed. And whilst Autumn brings tons of excitement, Halloween, Pumpkin Spiced Lattes, and it’s closer to Christmas! However, it also brings forward a complex depressive illness that affects mood, sleep, and appetite.
In the UK, about 3% of the population are estimated to suffer from seasonal affective disorder, a debilitating illness that prevents those affected from functioning normally without appropriate treatment. About 20% of people in the UK experience mildly debilitating symptoms of Sad, called “subsyndromal Sad” or “winter blues”.
What is Sad? Sad is a type of depression that comes and goes in a seasonal pattern; it begins and ends at about the same time every year. Symptoms of Sad are wide-ranging and can include depression, lack of energy, concentration problems, anxiety, overeating, loss of libido, social and relationship problems, and sudden mood changes or periods of hypomania (over-activity) in spring.
It is not completely clear why people may experience SAD; some experts theorise that seasonal changes disrupt the circadian rhythm: the 24-hour clock that regulates how we function during sleeping and waking hours. Thus, causing us to feel energised and alert drowsy at other times. Another theory is that the changing seasons disrupt hormones such as serotonin and melatonin, which regulate sleep, mood, and feelings of well-being.
So, if you feel that you may be experiencing these symptoms, please remember that you are not alone, and I would like to share some tips that may help. However, please be aware that I am not a doctor, and these tips might not work with everybody.
Light Therapy
Light therapy, also known as phototherapy, is a treatment when you’re exposed to an artificial light source. Typically, light therapy is meant to compensate for the lack of exposure to Sunlight. Lightboxes can help. Light therapy boxes give off light that mimics sunshine and can help recover from the seasonal affective disorder. The light from the therapy boxes is significantly brighter than that of regular light bulbs, and it’s provided in different wavelengths.
Typically, if you have SAD, you sit in front of a lightbox for about 30 minutes a day. This will stimulate your body’s circadian rhythms and suppress its natural release of melatonin. However, most people find light therapy to be most effective if used when they first get up in the morning, according to researchers at the University of Michigan Depression Center in Ann Arbor.
Consider CBD
This may be an out-of-the-box suggestion and may not work for everyone. However, SAD is a type of depression, and CBD, according to research from 2014, CBD has shown promise in initial studies as a treatment for both depression and anxiety. The findings from the 2014 research indicate that CBD appears to have a positive interaction with serotonin receptors in the brain.
Serotonin impacts a range of functions in the body, including a person’s emotional state and feelings of well-being or happiness. Keeping serotonin levels balanced is often a key therapy for people with depression. Cannabidiol (CBD) oil is a type of cannabinoid. Cannabinoids are chemicals that occur naturally in the cannabis plant. Cannabidiol is extracted from the plant and made into an oil. You take Simply CBD oil by either putting a few drops under your tongue with a dropper or mixing it with food. CBD gummies are also becoming popular. Make sure you talk to your doctor about whether it’s a good fit for you and how to incorporate it into your treatment plan.
Get Moving
As it does with other forms of depression, exercise can help alleviate seasonal affective disorder, too. Of course, the outdoor activity would be most helpful. But if you can’t exercise outside because it’s cold or snowy, choose a treadmill, stationary bike, or elliptical machine close to a window at the gym.
During a killer gym session, the brain works hard to override the temporary discomfort by telling the body to keep pushing. You’ll naturally release endorphins, which will make you feel happier and even euphoric. The most benefits for depression come from rhythmic exercises, such as walking, weight training, swimming, martial arts, or dancing, where you move your arms and legs. Even something as simple as walking a dog, for example, can be a good exercise for you and the animal, as well as a great way to get outdoors and interact with other people.
Let in some Sunshine
Getting outside as much as you can during the day and taking advantage of the Sunlight (we know that is hard enough in the UK) is important in coping with seasonal affective disorder. Especially if you can’t get a hold of a lightbox. Whenever possible, get outside during daylight hours and expose yourself to the sun without wearing sunglasses (but never stare directly at the sun). Even in the small doses that winter allows, Sunlight can help boost serotonin levels and improve your mood. So, take a short walk outdoors, by yourself or with a friend or family member, have a hot drink outside if you can stay warm enough. Increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows. Some people find that painting walls in lighter colours or using daylight simulation bulbs help combat winter SAD.
Reach Out to Friends and Family – and Let them Help
This is so important because depression isolates someone and can cause someone to retreat into themselves, which may not help. Close relationships are vital in reducing isolation and helping you manage SAD. Participate in social activities, even if you don’t feel like it. It may feel more comfortable to retreat into your shell, but being around other people will boost your mood. Even if you’ve withdrawn from relationships that were once important to you, make an effort to reconnect or start new relationships. This can be meeting up with friends or family for coffee or reaching out to someone new, like a work colleague or neighbour. You could even volunteer and meet new people like that while also feeling better about yourself.
Add Aromatherapy
For nearly 6,000 years, essential oils have been used for therapeutic purposes. Several ancient civilisations, including the Chinese, Indians, Egyptians, Greeks, and Romans, used them for cosmetics and perfumes and rituals, and spiritual reasons. And they are still used now, by massage therapists, beauticians, nurses, physiotherapists, doctors, and other healthcare professionals. The essential oils used in aromatherapy can influence the area of the brain that’s responsible for controlling moods and the body’s internal clock that affects sleep and appetite.
You can add a few drops of essential oils to your bath at night to help you relax. Essential oils from the poplar tree, in particular, were found to help depressive disorders in a study published in 2015 in the Journal of Natural Medicines. So, why not give this 6000-year-old remedy a try?
Stick to a Schedule
People who live with Seasonal Affective Disorder may have trouble sleeping at night and getting up in the morning, so it is important to maintain your routine. Maintaining a regular schedule improves sleep and can help alleviate symptoms of seasonal depression. Keeping a regular schedule will also expose you to light at consistent and predictable times. The most helpful thing is to keep up with everyday activities; don’t neglect your hobbies just because winter spurs an impulse to hibernate. You’ll feel better knowing you’re still making it to your weekly book club, basketball game or brunch with friends.
Take a Break
Taking a holiday can help any time of the year, so why not use it to help your Seasonal Affective Disorder. Taking a winter vacation to warmer climates can help. Travel does more than give you a break from your daily routine; it can also help you escape cold and overcast skies. That can’t help but lift your spirits — even a few days in a sunny place can be helpful with winter depression.
Use more Vitamin D
In a report in 2014, the journal Medical Hypotheses, low levels of vitamin D were linked to seasonal affective disorder. A study published in 2014 in the journal Nutrients found that people who took vitamin D supplements saw significant improvement in their depression. Talk to your doctor about testing your vitamin D levels and whether supplements would be right for you,
Talk to your Doctor
I can tell you so many more tips; however, the seasonal affective disorder is best diagnosed by talking to a mental health professional; starting with your family doctor can help you find solutions that suit you and your lifestyle. Go into your appointment with some idea of the end goal in mind. For most people, that will be to have a diagnosis and plan of treatment to help them feel better faster. Dealing with issues relating to your mental health can be frustrating, especially when you just want to feel better as soon as possible. Sometimes, it can feel as if no one is listening to you.
If you feel that your provider’s concerns are being brushed aside, you need to speak up. Just know that you are not alone in this and there is always help when you need it.
