As the days get shorter and the temperatures get lower, many people begin to experience a drop in their energy and mood. While it is normal to feel a bit off during the winter months, it could also be a sign of something more serious — seasonal affective disorder (SAD), more commonly known as seasonal depression.
What is it?
Seasonal depression is a specific type of depression that occurs during certain seasons of the year, typically fall and winter. Experts say that changes in sunlight exposure are the primary cause. These changes disrupt the body’s natural circadian rhythm (your body’s internal “clock”) and create hormone imbalances, both of which play a major role in regulating mood and energy levels.
Common Symptoms
Symptoms vary for each individual, but most with SAD experience some or all of the following:
- Lasting feelings of sadness, anxiety, or hopelessness
- Loss of interest in activities and social withdrawal
- Changes in sleep patterns
- Fatigue and low energy
- Changes in appetite or weight
- Irritability
- Difficulty making decisions or concentrating
Tips
Although seasonal depression can be overwhelming, there are ways to boost your mood and manage symptoms during these months:
- Exercise regularly. Physical activity releases endorphins (known as the “happy hormone”) and helps reduce stress. Staying committed to a routine helps to increase mood and limit negative thoughts.
- Get more light. Try to spend some time outdoors in daylight, even on cloudy days! Exposure to sunlight can regulate your body’s internal clock,.
- Eat balanced meals. Eating a healthy and balanced diet can stabilize energy levels and blood sugar during the day. Make sure to include whole grains, lean proteins, and fruits and vegetables.
- Practice mindfulness. Journaling, breathing exercises, and meditation can help manage anxiety.
- Connect with others. Making plans with friends, seeing family, or joining a local community group are simple and easy ways to stay connected.
- Keep a consistent sleep schedule. Waking up and going to bed at the same time each day helps regulate sleep patterns and combat fatigue.
When to See a Provider
If these symptoms are worsening, lasting longer than 2 weeks, or interfering with daily tasks, it may be time to contact your provider. The cold months can bring about these difficult feelings, but you’re not alone! Taking care of your mental health is just as important as your physical health. You can make an appointment with one of HealthLinc’s providers by calling 888-580-1060.
