Chase away the winter blues by knowing the causes of SAD
The holiday season is over. The parties have ended. Now you're looking at a few months of winter's coldest and darkest days. For many of us, those winter months can make us feel sad or depressed. Sometimes, that feeling doesn't go away until spring.
In the old days, this sad feeling during winter was sometimes known as "cabin fever." Today, health professionals have a name for this condition. It's called Seasonal Affective Disorder, or SAD. This seasonal depression is a mood disorder that happens every year at the same time.
The Cleveland Clinic1 reports that there are actually two kinds of SAD. For most people with SAD, symptoms start in the fall and continue through the winter. Less often, symptoms will begin in the spring or early summer. In today's article, we'll talk about SAD in the fall and winter.
First of all, what causes it? The causes of SAD are unknown, though research suggests there are biological clues. Some of these may include the body having trouble regulating serotonin, an overproduction of the hormone melatonin, as well has an insufficient amount of Vitamin D may all be associated with SAD 2.
How do you know if you are suffering from SAD? 2
People with SAD have some symptoms of depression, including:
- Loss of energy
- Difficulty concentrating
- Hunger more often
- Increased desire to be alone
- Weight gain
- Heavy feeling in the arms or legs
- Loss of interest in activities you once enjoyed
Who is more likely to suffer from SAD?2
Some people get SAD more than others. Things that may increase your risk of seasonal affective disorder include:
- Being a woman. SAD is found more often in women than in men. However, men may have symptoms that are more severe. Conditions may also begin when someone is a young adult
- Living far from the equator. SAD is more common among people who live far north or south of the equator. This may be due to decreased sunlight during the winter.
- Family history. People with SAD may be more likely to have family members with SAD.
SAD can be a serious problem.
If you have any signs or symptoms of SAD, you should take them seriously. SAD can get worse and lead to problems if it's not treated. The problems can include:
- Suicidal thoughts or behavior
- Wanting to be left alone
- School or work problems
- Drug or alcohol abuse
Treatment can help prevent problems from getting worse, especially if your doctor diagnoses and treats SAD early.
Ways to treat SAD 1,2,3,4
There are other things you can do to lessen the effects of SAD. You can try the following:
- Light therapy. Light therapy uses a full-spectrum bright light comes from a box that you sit or work near. The box gives off bright light that mimics natural outdoor light. Generally, you sit in front of the light between 30 and 60 minutes each day, depending on the individual. Some people with SAD recover within days using light therapy. Others take much longer. If the SAD symptoms do not go away, your doctor may increase the light therapy.
- Make your home or office sunnier and brighter. Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.
- Get outside. Take a long walk, eat lunch at a nearby park, or sit on a bench. Do what you can to soak up the sun. Even on cold or cloudy days, outdoor light can help.
- Exercise regularly. Physical exercise helps relieve stress, which can increase SAD symptoms. Being more fit can make you feel better about yourself, too.
- Eat healthy. High-carb comfort foods may be loaded with extra sugar and calories. Choose a mix of hearty, low-calorie menus to help keep up your energy and fuel you through the day.
- Medication. Some people with SAD may get better with help from antidepressant treatments. This is especially true if symptoms are severe. Your doctor may suggest starting treatment with an antidepressant before your symptoms begin each year.
Take care of yourself to keep your SAD under control 1,2,3,4
Following these steps can help you manage seasonal affective disorder:
- Stick to your treatment plan. Take medications as directed and attend therapy appointments as scheduled.
- Take care of yourself. Get enough rest and take time to relax. Start a regular exercise program. Eat regular, healthy meals. Don't turn to alcohol or illegal drugs for relief.
- Practice stress management. Learn techniques to manage your stress better. Unmanaged stress can lead to depression, overeating, or other unhealthy thoughts and behaviors.
- Socialize. When you're feeling down, it can be hard to be social. Make an effort to connect with people you enjoy being around. They can offer support, a shoulder to cry on, or a joke. It may be enough to give you a little boost.
- Take a trip. If possible, sunny, warm locations in the winter vacations.
So, as you can see, "cabin fever" is not something someone made up. It can be a serious condition known as Seasonal Affective Disorder. But now you know what SAD is and how to prevent it. If you feel SAD coming on, follow some of our tips. With a little help, you'll be able to get through the winter with no problems.
This material is provided for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. You should consult with your doctor to determine what is right for you.