Seasonal depression (SAD) is a type of depression that occurs during the winter season. But why you ask, am I talking about this when the summer is still here? You can’t wait until the season kicks in and start your preparation. You have to fix the roof while the sun is shining.
SAD is caused by the absence of sunshine, which creates the body to produce excess melatonin. Melatonin is responsible for controlling the sleep-wake cycle. Signs of depression include mood swings, problems focusing, and extreme exhaustion. The signs and symptoms typically begin in the fall and go on over the winter months.
If you suffer from winter depression, many remedies are available. This includes diet, light therapy, workout, and psychodynamic psychotherapy. These solutions assist you in getting through the winter blues and getting on with your life throughout the daily struggle of keeping your fleece on.
Relationships
Maintaining a healthy & balanced connection with your partner or friends can change your life. SAD can make that type of partnership challenging to sustain. You aren’t alone, though. Feeling down when the season changes are natural, you will find more in common with the distant stranger on a cold morning at the bus stop than just the same scarf.
Seasonal Affective Disorder, commonly known as SAD, is a form of depression that emerges at particular times of the year, most commonly during the colder, darker winter months. It’s a condition that can cast a shadow over our emotional well-being, making routine tasks seem daunting and sapping energy. For many, it can feel like an insurmountable wall between themselves and their loved ones.
The Power of Relationships in Overcoming SAD
Relationships, whether romantic or platonic, act as our emotional anchors. They provide stability, understanding, and a listening ear in the stormy seas of life’s challenges. When someone goes through the throes of SAD, these connections become even more critical. Like the stranger at the bus stop on a chilly morning, we all seek warmth in various forms. Human connection and understanding are among the most potent sources of that warmth. They offer validation, reminding us that we aren’t alone in our battles and that it’s okay to seek help or lean on someone when things get tough.
Strengthening Bonds during Trying Times
For those dealing with SAD, it’s essential to communicate with partners, friends, and family about what you’re experiencing. This communication educates loved ones about the condition and bridges emerging emotional gaps. Remember, while SAD might bring about feelings of isolation, it also presents an opportunity. An opportunity to deepen bonds, to lean on each other, and to grow together as you navigate the challenging phases. Embracing relationships, seeking support, and offering it in return can be transformative. Together, with love and understanding, the icy grip of winter can be more bearable.
Another way to do this is to get out and socialize. You can do this by signing up with a local club or organization. Try doing some volunteering work at any NGO near you. This will help you improve your social circle and reduce isolation.
Apart from all this, try to get some light therapy. Get a light box that gives off a controlled white light. Light treatment can imitate the impacts of natural sunlight and help alleviate symptoms of seasonal depression.
Exercises
Getting some workout during the winter season or if you have SAD depression can make a great difference. Doing a workout helps enhance power levels, improves sleep, and increases self-esteem. It can also assist you in reaching your ideal weight.
There are several kinds of exercise, and you must pick one that is right for you. A great idea is to work out at least thirty minutes a day. I try to do this with a three core exercise routine, but you should also do it throughout winter and take several short outdoor walks. If you can only manage a walk when the sun is going down, then you should wear reflective clothes to keep yourself safe. Dark conditions can easily be the cause of accidents.
Taking the time to exercise the right way can make a difference. This is especially true if you have SAD. It can help you reach a balanced weight, enhance your mood, and improve your sleep quality. It’s also a great way to socialize and strengthen relationships.
Light Therapy
Among the preferred treatments for SAD or winter, depression is using light therapy. Using a lightbox, you’ll be exposed to bright light that imitates the light usually seen during the summer. Although this treatment has been shown to help reduce signs & symptoms, it doesn’t stop them from occurring again in the wintertime.
Light treatment can also be done in various other forms. One method involves sitting in front of a light box for 30 minutes daily. Another consists in using a portable head-mounted light. Both techniques stimulate the brain’s serotonin launch, which can lift the mood.
A recent research study examined the result of light therapy on SAD patients. Participants were randomized to get a bright light treatment or a controlled light condition. The bright light team had a reduced incidence of depression than the controlled light team. Furthermore, clients treated with intense light responded more significantly than those treated with low-flow negative ions.
Light therapy can help treat SAD, but its effectiveness is still being determined. Some research studies show an advantage, while others have discovered no difference. However, light therapy can be safe for the majority of people. Choosing a light box that is medically accepted and produced by a certified producer is essential.
You can bring this light therapy concept home with you. For example, you can increase the amount of natural light in your house. Also, take short strolls outside to increase sunlight exposure. You can even use daylight simulation bulbs, which generate light that simulates the effects of sunlight. Also, try using a vitamin D supplement.
I had to incorporate powdered vitamins into my diet regularly. I stay indoors often, and having sufficient vitamin D (remember, it naturally comes from the sun) can help enhance my mood.
Psychodynamic Psychotherapy
Psychiatric medications are tested ways to treat clinical depression and SAD, but other effective therapies exist. Psychodynamic psychotherapy is among these. It is a talking therapy that may help reduce symptoms and improve lifestyle.
This type of therapy can assist you in understanding your feelings and unconscious reasons for suffering from emotional discomfort. It can also help you develop better ways of managing problems and making better choices.
Study reveals that this type of therapy might help decrease clinical depression symptoms and in improving health in the long run. It has also been shown to be reliable in treating pain and anxiety. Therefore, you should consider using psychodynamic therapy with your regular medication.
It has several advantages, including improving self-confidence, controlling feelings, and making better choices. It may also result in better relationships with others.
The benefits of psychodynamic treatment won’t be the same for each person. Some people report feeling much better after a few sessions, while others might require continuing the therapy.
This therapy is usually short-term, lasting for 12-20 weeks. It’s best for people worried about dedicating time to long-term treatment. An average session typically lasts about 50 minutes.
Diet Planning
Utilizing nutrition as a remedy for winter or SAD depression can be a reliable method to alleviate some of its related symptoms. Some individuals with SAD may also require to take antidepressants or other prescription drugs.
A healthy diet plan can give you the nutrients for a healthy brain and mood. It can also decrease your risk for depression.
Foods having anti-oxidants and micronutrients are known to deal with anxiety, calming you down. For instance, a diet rich in omega-3 fatty acids can ease depression.
Carbohydrates contribute to serotonin production. Carbs that are high in fiber can stop over-eating and keep blood sugar levels consistent. They also have the advantage of keeping your stomach full for longer.
Foods that contain vitamin D are also vital. An absence of vitamin D can create anxiety. Vitamin D-rich foods include fish, egg yolks, milk, and cereals. These abundant vitamin D foods also contain calcium, which helps your body absorb the vitamin.
Vitamin D deficiency is a well-known source of clinical depression and is a risk factor for SAD. Several studies have examined whether vitamin D supplements can reduce depression signs & symptoms. However, there were mixed outcomes.
One study found that vitamin D supplements were not connected with reduced depression signs in people with SAD. But the research was underpowered, as only 34 participants finished the study.
Another research found that vitamin D3 supplementation did not affect clinical depression signs. Individuals that took vitamin D3 were discovered to have a modified HR of 0.87 to 1.09. In contrast, the placebo team had an adjusted HR of 0.93.
A healthy & balanced diet plan helps your body generate serotonin, a neurotransmitter associated with mood and happiness. Tryptophan is an amino acid that helps your body produce serotonin. It’s found in high volume in fatty fish such as salmon. Fatty fish is also a good source of omega-3 fatty acids.
Treatment-Resistant Depression
During the autumn and cold weather, individuals having SAD are more likely to experience depression symptoms. These symptoms include extreme exhaustion, lack of energy, sleeping troubles, and mood swings. Along with mood-related symptoms, SAD can cause physical problems, such as muscle & joint pain and abdominal bloating.
Signs can last long, causing you to suffer deep sadness and misery. Signs & symptoms of SAD can be treated with antidepressants and psychiatric therapy. However, some people do not respond well to these drugs. If you’re one of them, try different treatments before finding one that works.
Along with drugs, some people may react well to Cognitive Behavioral psychotherapy. For this, you’ll need to be referred to a psychiatric consultant. Depending upon the problem, a doctor may suggest a different medicine dosage. I would say this can be overkill, though, and just making sure you have a positive environment and you do things like play feel-good music regularly. Put on some soul or R&B, and forget the melancholy music till spring.