{"id":6742,"date":"2023-11-17T12:00:00","date_gmt":"2023-11-17T12:00:00","guid":{"rendered":"https:\/\/liveyourlifept.com\/blog\/?p=6742"},"modified":"2023-11-16T03:18:30","modified_gmt":"2023-11-16T03:18:30","slug":"steps-to-combat-seasonal-affective-disorder-sad-and-the-holiday-blues","status":"publish","type":"post","link":"https:\/\/liveyourlifept.com\/blog\/2023\/11\/17\/steps-to-combat-seasonal-affective-disorder-sad-and-the-holiday-blues\/","title":{"rendered":"Steps to Combat Seasonal Affective Disorder (SAD) and the Holiday Blues"},"content":{"rendered":"\n

The winter months can be a beautiful time, but as the season continues to shift, it is common for a lot of people to also experience a shift in mood.  <\/p>\n\n\n\n

Seasonal affective disorder (SAD) is a type of depression that is brought on by the changing of seasons. Seasonal depression is often associated with \u201cthe holiday (or winter) blues\u201d but this is not entirely accurate, as these seasonal shifts in our moods can occur in spring and summer, as well.  <\/p>\n\n\n\n

In the wintertime though, shorter days, fewer hours of sunlight, worse weather, or unmet expectations around family reunions or connections with friends can all contribute to SAD. The holidays can also exasperate feelings of loneliness, as we have time off work away from any social contact there, or if friends are away visiting others.  <\/p>\n\n\n\n

Common symptoms of SAD (and depression) include low energy, lack of interest in life, lack of sleep, changes in appetite, feeling down, difficulty concentrating, and suicidal thoughts.  <\/p>\n\n\n\n

Besides a seasonal shift in mood, it can sometimes be hard to differentiate SAD from other types of depression, but there are some symptoms more common in SAD (and when clustered together, they help doctors differentiate SAD from other types of depression).1<\/sup> In the winter this can look like craving high-carb foods, oversleeping, and weight gain.  <\/p>\n\n\n\n

When it comes to seasonal struggles, the best offense is a good defense. If you are prone to SAD, it is a good idea to take proactive steps leading up to the seasons when you typically notice symptoms. Consider participating in mood-boosting activities to prepare yourself for the upcoming season. Establishing good habits before the weather takes a turn makes it easier to maintain them during those slumps. <\/p>\n\n\n\n

It\u2019s important to consult a doctor as they can offer insight and recommendations regarding your symptoms and additional steps you can take to improve your mental health. <\/p>\n\n\n\n

Here are some tips to get you started: <\/p>\n\n\n\n

Create a Schedule <\/strong><\/p>\n\n\n\n

Maintaining a regular eating and sleeping schedule has many depression-fighting benefits. Scheduling sleep improves our sleep quality and makes it possible to maximize time spent outside in the sunlight – both of which have been found to lessen the symptoms of depression.  <\/p>\n\n\n\n

Setting aside dedicated times for meals can also help to counter any depression-related changes in appetite or weight (so we can avoid extra snacking throughout the holidays). <\/p>\n\n\n\n

Stay Active<\/strong>  <\/p>\n\n\n\n

Physical activity can help fight symptoms of SAD, while also combatting weight gain, a common symptom of depression. Physical activity promotes the release of endorphins, which are mood boosting chemicals in the brain.  <\/p>\n\n\n\n

Outdoor exercise is the most beneficial, as it can also give us the chance to get some fresh air and sunlight. However, it\u2019s good to have backup plans as it is more likely to be snowing or raining in the winter, making many outdoor exercises more difficult. In this case, using a treadmill, stationary bike, or elliptical machine is a great way to stay active despite the weather. We can move our home exercise equipment near an open window or take a window spot at the gym to increase our exposure to mood-boosting sunlight and fresh air. <\/p>\n\n\n\n

Manage Your Vitamin D Intake:   <\/strong><\/p>\n\n\n\n

Vitamin D deficiency is a known risk factor for depressive disorders, including SAD. Vitamin D is produced when the body is exposed to sunlight, so people are at an increased risk for vitamin D deficiency during the fall and winter months, especially if they live in a northern climate.  <\/p>\n\n\n\n

Although understudied, racial groups with darker skin have higher rates of vitamin D deficiency.2<\/sup> This, on top of other socioeconomic factors, may make certain groups more vulnerable to SAD.\u00a0<\/p>\n\n\n\n

The National Centre for Complementary and Integrative Research suggests incorporating vitamin D naturally through exposure to sunlight and a vitamin rich diet. This may be more difficult during the winter months, but it\u2019s not impossible. Here are some tips to maximize our vitamin D production: <\/p>\n\n\n\n

Get Outside <\/strong><\/p>\n\n\n\n