Seasonal affective disorder (SAD) becomes more common as the nights get longer and the days get shorter during the winter. We are affected by the changes of the season due to our body’s response to the environment. The environment cues our bodily rhythms, and the increasing presence of dark skies can affect our moods. Lower levels of sunlight can also impact us, as we have fewer opportunities to obtain vital nutrients provided by the sun. You can plan for SAD to minimize the negative impacts of this winter. Although living closer to the equator decreases the risk, SAD can still affect Floridians, especially those with other mental health issues. By taking proactive steps, you can manage your mood better and escape the “winter blues!”

Causes of SAD

SAD occurs due to how the body is affected by changes in daylight hours. Our bodies have a natural rhythm (called the Circadian Rhythm). The change of season and decrease of daytime hours confuses our natural rhythm. Think of how many animals hibernate during this time;  they burrow into caves to stay warm during long stretches of winter. In a similar manner, humans sense the change of season, and our bodies tell us to huddle in and rest. Our depressed mood makes us desire isolation and makes us sluggish. However, humans cannot hibernate each winter, so we fight these urges to self-isolate and sleep.

We can also experience a change in some of our brain chemicals due to low levels of lighting. Serotonin—which helps regulate our moods—and Melatonin—which helps regulate sleep—can be disrupted by lower levels of sunlight. The changes that take place in these chemicals affect our bodies and minds, causing symptoms similar to depression. A lack of adequate sunlight can also diminish our Vitamin-D levels, which can affect our moods.

The Symptoms of Seasonal Affective Disorder

SAD can create several symptoms that can vary from mild to severe. For those with underlying issues, like depression and addiction, SAD can worsen these conditions. Some people may notice that they experience more drug or alcohol cravings during the winter or struggle to get out of bed each morning. Other people might not have underlying issues and feel a little more down during the winter than usual. Some of the common symptoms of SAD include:

• Losing interest in usual activities
• Low levels of energy
• Increased irritability
• Change in appetite
• Sleeping problems, such as sleeping in or not feel awake during the day
• Having difficulty with concentrating
• Feeling guilty, helpless, or anxious
• Changes in weight
• Thoughts of death or suicide

Those struggling with substance misuse might use their addiction to cope with these issues. You can manage symptoms of SAD to prevent things from getting worse. By taking simple steps each day, you can get ahead of these feelings and symptoms. When you are consistently caring for your health and wellness, you can better handle these changes occurring each season.

Steps to Manage Your Symptoms

The best approach to SAD involves taking proactive steps to prevent symptoms from beginning or getting worse. Some things that you can do to manage SAD are:

• Take time to get out each day and be in the sunlight. Even just a few minutes per day can make a noticeable difference in your mood!
• Keep lights on at home in the evenings longer than usual. Avoid doing things like watching TV in the dark. Use lights to stimulate the feeling of daytime.
• Exercise regularly. Exercising can boost your mood in many ways. By exercising, you can help bring your mood back up when you’re feeling down.
• Eat regular, healthy meals. Your eating habits also influence your body’s natural rhythm. By continuing to eat three nutritious meals around the same times each day, you can help keep your body regulated.
• Get support when needed. Reach out when you are feeling upset or having distressing thoughts. 

Professional Help for SAD

The season change can be tough on a lot of people. If SAD has a significant impact on your life, you might want to consider professional help to reduce symptoms. Professionals might advise some of the following:

• Talk-therapy: Traditional therapy and counseling to talk about your emotions one-on-one with a professional.
• Light Therapy: A type of therapy that exposes you to lightwaves similar to sunlight during your sessions.
• Medications: Antidepressants can help restore the imbalance of serotonin that influences your mood.

• Other supplements: Doctors might prescribe supplements, like Vitamin-D or melatonin, to reduce the impact of SAD.

 

If your symptoms continue to worsen or you notice a significant impact on your daily life due to SAD, these professional interventions may help you eliminate the winter blues!

Seasonal Affective Disorder may not be as common in Florida as in northern parts of the country; however, you might still be impacted by SAD. Individuals with underlying mental health issues are more vulnerable to SAD than most other people. However, anyone can experience symptoms of SAD from mild to severe. If you feel that you are susceptible, try some proactive strategies to get ahead of the issue. Be sure to get out in the sunlight at least once every day. Continue to take care of yourself by eating right, sleeping enough, and getting exercise. Reach out for professional support if you have severe symptoms. If you have an addiction and find that SAD is fueling your addiction, you may need additional support. The Kimberly Center is here to help those who are struggling with addiction. We can help you live the life that you deserve. Call us at (855) 452-3683 today!