Coping Tips for Seasonal Affective Disorder (SAD)
As we say goodbye to the blissful part of fall weath, November ushers in shorter, darker hours. Everything seems to turn into a cold, grey mush as we eagerly await the first snowfall. For many, these months bring heightened mental health stress and increased isolation.
Have you ever felt the grip of SAD (seasonal affective disorder)? It's like a deep plunge into a depressive state, linked to reduced sunlight exposure. Symptoms can persist for days to weeks, affecting various aspects of our lives.
In Canada, up to 15% experience milder SAD, while 3% face its full force (Stats Canada).
So, what exactly is SAD? It's not just sadness; it's a sense of hopelessness and helplessness. It can mess with your appetite, make you irritable, and push you into isolation. Your energy and sleep patterns get thrown out of whack. Suddenly, things that used to motivate you just don't cut it anymore.
Tips for coping with SAD
1. Light Therapy: This tried-and-true treatment involves basking in the glow of a special light for about 30 minutes a day. The artificial light sparks a chemical change in the brain, brightening your mood and relieving SAD symptoms. Be sure to consult your healthcare provider as there are potential side effects.
2. Chase Sunlight: Rearrange your surroundings to soak up as much natural light as possible. Sit near a window, and if you work out at home, set up your exercise gear by a sunny spot.
3. Get Outside: Make it a habit to take a noon-hour stroll, especially if you're commuting or working in the dark. Even a short walk can do wonders for your mental well-being. When sunlight enters your eyes, it helps to stimulate the production of important neurotransmitters like serotonin, which can improve mood and reduce the risk of conditions like seasonal affective disorder (SAD). Sunlight exposure also helps regulate the sleep-wake cycle by influencing the production of melatonin, the hormone responsible for sleep. Additionally, sunlight is a natural source of vitamin D, which is essential for various bodily functions, including maintaining healthy bones and supporting the immune system.
4. Vitamin D: Some studies suggest that increasing your vitamin D intake, particularly during the fall and winter when natural sunlight is limited, may help alleviate SAD symptoms for some individuals. However, the effectiveness can vary from person to person, and it's essential to consult with a healthcare provider before adding vitamin D supplements to your routine, as excessive intake can have adverse effects
5. Socialize: Even though hibernating might seem tempting, spending time with friends and loved ones can be a real mood booster. Don't underestimate the power of a good chat and some hearty laughter!
In our culture, we often emphasize self-care, but it's mistakenly framed as solo-care. This notion is unsustainable. Biologically, we're wired to rely on each other for emotional and physical safety and nourishment. Our bodies seek cues from others to establish a sense of safety and calm (nerdy term: neuroception).
Whether it's SAD, isolation, or just feeling down, regular face-to-face interactions are vital. Bundle up and find ways to be physically active together, or even take a meeting on the phone/facetime while outdoors. Our biology thrives on communal relationships. Want to learn more? Check out this fantastic article on the power of #coregulation for a deeper dive into the topic.Check out this great article.