5 Best Seasonal Affective Disorder Symptoms
Seasonal affective disorder symptoms How to Manage? The few winter days can seem to drag on forever for those who reside in colder, more wintry locations. The cold and lack of sunlight, especially in January and February, can start to wear on the body, both physically and mentally.
Unfortunately, seasonal affective disorder, or SAD for short, is a rather prevalent affliction for people who live in higher latitudes with colder, wintery temperatures and noticeably shorter, darker winter days.
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What is Seasonal Affective Disorder?
The unofficial name for seasonal sadness is seasonal affective disorder (SAD). Higher latitudes are where it is more prevalent (where winter months are colder and darker than places closer to the equator). Therefore, it is considerably more typical for people who reside in Canada than in Florida, for instance. Teenagers and women are more likely to experience it.
Reduced exposure to sunshine is a major contributor to seasonal affective disorder.
Why that matters for more than simply our tans is as follows: Sunlight is how most people receive their vitamin D. In addition to being vital to healthy body operation, vitamin D also significantly affects immunity and mood. Because sunlight provides the majority of our vitamin D, less sunlight during the winter months can lead to levels dropping too low, especially in the later winter months.
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fatigue
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feelings of sadness or hopelessness
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increased irritability
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reduced interest in hobbies or social activities
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increased appetite and carb cravings
In order to identify the underlying reason for any symptoms you may be having, it’s crucial to consult with your doctor because the symptoms of SAD can also be brought on by other health issues.
How to Manage Disorder Naturally
If you reside in a colder, wintery area, it may not be entirely possible to fully prevent the major cause of Seasonal Affective Disorder (loss of sunlight in winter months), but there are some straightforward, natural “remedies” that might help alleviate its effects:
Foods Rich in Vitamin D
Actually, there aren’t many dietary sources with enough vitamin D in them. Our main and most effective source of it is the sun.
Unfortunately, modern lifestyles have us spending more time indoors than at any other time in human history (thanks, office job!). As a result, even during the summer, many of us are not obtaining the recommended quantities of vitamin D from sunlight. (Since the human body can store vitamin D for months, getting the right amount of exposure during the summer will help you get through the winter with less sun exposure.)
It’s a good idea to include additional vitamin D-rich foods in your diet if you aren’t getting enough vitamin D through sunlight. Though scarce, there are a few particular foods that are high in this vitamin, most of which have been used for centuries by populations without access to year-round sunshine:
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Fatty fish: salmon, sardines, herring, tuna
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Oysters & shrimp
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Egg yolks (Note: Eggs from pasture-raised chickens—those roaming outside in sunlight—contain 3-4 times the vitamin D as those raised indoors. Look for “pasture-raised” on the label, which is not the same as “cage-free.”)
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Mushrooms
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Cod liver oil
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Fortified foods: cow’s milk, soy milk, and cereals are often fortified with vitamin D, though usually at lower levels than natural sources
D2, which is present in plants and yeasts, and D3, which is present in animal products, are the two kinds of vitamin D that can be received from food sources. D3 works better at increasing vitamin D levels in the blood.
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Vitamin D levels can be maintained over the winter by eating more foods high in the vitamin. But if you can’t consume enough of these items on a daily basis to acquire adequate vitamin D… Taking vitamins is another choice.
Vitamin D3 Supplements
Taking a vitamin D pill is one of the simplest ways to compensate for the lack of sunlight throughout the winter. The best person to ask about your recommended daily intake is your doctor, but in general, we strive for up to 4,000 IU each day.
Keep in mind that animal sources are generally slightly more effective than plant and yeast sources at raising blood levels of vitamin D.
Here are some of our favorite Vitamin D Supplements:
Light Therapy
Light therapy, or using a “lightbox” that simulates outdoor natural light, is another approach for easing the symptoms of SAD.
There are several light boxes for sale online, but keep in mind that light therapy is not FDA-approved as a treatment for seasonal affective disorder, so insurance usually won’t pay for them. Additionally, since they are not FDA-regulated, it is crucial to know what you’re buying and how to utilize it correctly.
General guidelines for using light therapy to treat Seasonal Affective Disorder:
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Aim for at least 10,000 lux of light. (Brighter boxes can accomplish the same effect in less time than dimmer boxes.)
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The light box should emit as little UV as possible. (UV rays can damage your eyes.) Light boxes are not replacement sunshine per se, but they’re designed to trick your eyes into believing you’ve experienced good old-fashioned daylight… which can help with some of the effects of Seasonal Affective Disorder.
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Use the box first thing in the morning (within an hour of waking up), for about 20-30 minutes. Sit directly in front of the box, about 1.5 – 2 feet away.
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You want your eyes open, of course (that’s the point of the box—getting your eyes exposed to “outdoor” light), but you don’t want to look directly at the light box. Setting it on a table or desk while you read or write in a journal is a great way to get proper exposure.
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Talk to your doctor first to be sure light therapy is a good fit for you.
Here are some recommended light boxes for treating Seasonal Affective Disorder:
Houseplants
It has been demonstrated that being around greenery enhances general health and healing as well as mood. Seeing green flora simply appeals to our minds.
Houseplants not only assist to purify and filter indoor air, which can get a little stuffy during the winter when we keep the windows closed, but they also make us feel better and more pleased.
Adding indoor plants to your residence or place of employment will help you get some beneficial exposure to greenery during the drier winter months.
Self-Care
Self-care is crucial during any difficult moment, perhaps even more so than usual. (And it’s typically really significant!)
Make sure you are establishing a self-care regimen you love even before it is the dead of winter if you suffer from SAD. Setting self-care activities as a priority can help prevent some of SAD’s effects as well as be a successful coping mechanism when they do occur.
Unsure of how to spend your “self-care” time? Make a list of the activities you like to do or use this list of some of our favorites to get you started.
Spend time Outside
Self-care is crucial during any difficult moment, perhaps even more so than usual. (And it’s typically really significant!)
It is beneficial to spend time outside in the winter, regardless of how chilly and windy it may be outside.
But putting on your shoes (or boots!) and taking a brisk stroll around the block or through a nature reserve, or spending time engaging in a winter activity (or attempting a new one!) can actually work wonders for improving mood and well-being in general. Some of the simplest natural remedies for seasonal weariness include exercise and fresh air!
Cognitive Behavioral Therapy
Last but not least, it’s vital to realize that Seasonal Affective Disorder is a real physiological issue, and it’s definitely advised to seek professional help if you need it if you’ve tried the solutions above but are still experiencing a bad case of “the winter blues.” SAD is a type of major depressive illness and can be treated with identical medicines even if it is influenced by factors.
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