Seasonal depression affects nearly 3% of people in the U.S. About 20% of patients with major depressive disorder and 25% of patients with bipolar disorders experience this condition at some point every year. Also called seasonal affective disorder or SAD, this mental problem can steal your joy and negatively affect your day-to-day living.
What Is Seasonal Depression?
SAD is a mental disorder that occurs when the seasons of the year change. It generally affects people with major depressive disorder and bipolar disorder. Most patients with SAD experience symptoms in fall and winter and start getting better in spring and summer.
You may experience the following signs and symptoms when you have SAD:
- Depression
- Disinterest in activities you normally enjoy
- Extended sleep or loss of sleep
- Increase or loss of appetite
- Poor mood
- Low self-esteem
- Low energy levels
- Weight gain or loss
What Causes SAD?
Since seasonal changes occur everywhere, it’s not clear why only some people are affected mentally. Most of the vulnerable individuals develop SAD when the nights are longer, while others experience the condition in spring and summer due to the longer days. Researchers believe that these seasonal variations in the length of days and nights can adversely interrupt the sleep-wake cycle in some people, causing SAD.
Here are some tips to control SAD and preserve the joy of living:
- Get medical help: See your doctor for advice and treatment when you have SAD. This mental health disorder can be treated with psychotherapy techniques and prescription antidepressants.
- Use a SAD lamp: Appropriate light therapy, along with medical treatment, can help ease your SAD symptoms and uplift your mood and energy. Consult your doctor before using a light box if you have a history of vision problems.
- Plan for seasonal changes: Determine the months of the year when your seasonal depression sets in and start adjusting your mind a season earlier. Adopt hobbies and fun activities that activate your feel-good hormones. Going out, networking with friends or individuals with relatable experiences, or local community engagements can be helpful.
- Try dawn simulation: Like light therapy, this technique can help ease your winter depression symptoms. It triggers your natural wake-up phase, preventing you from oversleeping.
- Have consistent sleep and wake-up times: Not sleeping or waking up at the same time each day can disrupt your natural sleep-wake cycle. Make sure to go to bed around the same time every day. If necessary, set an alarm and always wake up when it goes off.
- Exercise regularly: Regular exercise can have psychological benefits. If you have gained weight due to SAD, working out every day can help burn the extra fat and calories. You can incorporate treadmill or stationary bike workouts if the weather isn’t right for outdoor exercise.
- Limit or avoid alcohol use: Since liquor provides a temporary psychological escape from reality, drinking when you’re depressed can cause addiction. It can also exacerbate your depression, so consider avoiding it when you have any mental health disorder. Get medical help if you think you’ve developed a level of alcohol dependence due to SAD.
When you have seasonal affective disorder, you should get help and incorporate healthy everyday habits to avoid sinking deeper into severe depression. Better yet, set yourself up to conquer SAD by adjusting your lifestyle and having a proper health insurance policy in place. The team at Donald Weiss Insurance Services can help you find affordable and personalized life and health plans for you and your family. For any inquiries, contact us right away!