Seasonal affective disorder
*English only The winter season hasn't ended yet, and while some of us enjoy the cosy days and winter wonderland, others can face a difficult time because they suffer from winter blues. Have you heard about seasonal affective disorder (SAD. Some individuals deal with seasonal depression during winter, and even though seasonal depression can occur during the warmer months, the percentage is significantly higher during the winter months. It might make you feel depressed and low because there are fewer daylight hours and it’s colder. Are you experiencing a winter dip? There are ways to improve your mood during this period of time! But first we would like you to understand why you might feel this way.
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Why do you experience SAD?
It’s not a surprise that you are less exposed to sunlight during autumn and winter, and the effect of this can cause a reaction in your overall mood. Our brain is made up of several parts, including the hypothalamus, whose role is to regulate our circadian rhythm as well as producing melatonin and serotonin (1). Now you might wonder what the link is with SAD… well if you don’t get enough sunlight, your body will lower the serotonin levels which is a hormone that is responsible for your mood, appetite and sleep, so a lower level is associated with depressive feelings.
Furthermore, when you experience SAD, you might experience an increase in your melatonin level which is a hormone that makes you feel sleepy. Your rhythm may also be disrupted during autumn and winter, the sun sets earlier and when you wake up it is probably still dark outside. This can result in a disturbed biological clock, leading to symptoms related to SAD. We briefly mentioned the feeling of SAD, but let’s see what other symptoms can be.
Symptoms of SAD
- You've lost interest in things you used to like (2)
- The majority of the day is spent feeling listless, sad, or down (2)
- Concentration problems (2)
- Oversleeping issues (2)
- Overeating, craving carbohydrates, and gaining weight (2)
- Feeling sluggish and low on energy (2)
- Feeling like giving up on life (2)
- A feeling of hopelessness, worthlessness, or guilt (2)
Methods that could be used for SAD
Several methods can be used to help you with your seasonal depression. Fight your depression by looking into helpful solutions to improve your mood. We are here to help, so here are some things you can do:
Light therapy is a method that has been used widely as a SAD treatment. A special bright light with white fluorescence is shined on you which is 20 times brighter compared to regular light indoors. The light can be used as a substitute for the sunlight you are missing during the darker days. Place the lamp on a distance while you are doing your regular daily activities (3).
Daylight is limited, but make sure you soak as much natural light up as you possibly can. Think about going on a walk during your lunch. We get that some might not have the ability to do so, but no worries! If you can’t go outside, try to at least bring as much light into your place (3).
Talk about it, cognitive behavioural therapy (CBT) is also called talk therapy. It’s an effective way to share your thoughts and emotions in a nonjudgmental zone. Professional such therapists or psychologists are goal oriented and will help you to understand your issue with asking specific questions resulting in recognizing problematic behaviour. Eventually, the goal will be to change your thought and behaviour (3).
Physical exercises are important as you release endorphins, which are natural painkillers and mood elevators in your brain when you exercise. Make sure you do moderate-intensity exercise most days of the week, like brisk walking, cycling, or swimming.
Eating nutrient-dense foods and keeping a healthy weight can improve your health. Mood can be improved through the consumption of fruits, vegetables, whole grains, lean proteins, and healthy fats.
If you feel like you struggle with depressive feelings, always ask your doctor for advice. We also encourage you to let your environment tell you about your situation, it can be relieving to speak with a loved one if you feel depressed. They could help you, you are not alone!
Supplement that might help
Vitamin D We get vitamin D from the sun, but during the winter months we often leak vitamin D, so enough reason to improve your vitamin D with supplements. Why could this help with SAD? Vital nutrients offer supplemental vitamin D. It may help you to increase your serotonin level also known as the feel good chemical and can help to manage a healthy vitamin D level during the winter months.
B6 & B12 are linked to energy metabolism. Research has shown that individuals who deal with depression are low in vitamin B (B-12/B-6 and foliate). Hydroxo B12 can help with powerful energy support. Hydroxo B12 contains vitamin 6 and may help to support a healthy mood and healthy energy production.