Is It Possible to Avoid Seasonal Depression?
You probably have a favorite season and one you barely tolerate. If you are like most people winter is what lands firmly in the “barely tolerate” category. The days are shorter and the sunlight is limited. Not to mention, the cold temperatures can dip to seemingly arctic levels. If all of this leads you to slide into a state of depression, you may be dealing with seasonal affective disorder (SAD).
Roughly 5 percent of American adults struggle with SAD but it can be avoided. For the record, there is a form of SAD that occurs in the summer but we’ll focus on winter because it is far more prevalent.
Common SAD Symptoms
As the name implies, it all starts with a feeling of sadness that is present virtually all day, every day, for at least two weeks. At the same time, here are some red flags to look for:
Feeling hopeless
Short temper, irritability, and angry outburst
Anxiety
Very low energy levels
Sleep disturbances (usually oversleeping)
Inability to concentrate
Overeating, cravings, and gaining weight
Losing interest in activities you once enjoyed (including sex)
Persistent thoughts of death, dying, or suicide
Is It Possible to Avoid Seasonal Depression?
The short answer is yes but you may not see the first episode coming. After that, you can employ a broad range of techniques to keep SAD at bay, e.g. light therapy. This is a popular and effective approach but you must start using your light box before winter arrives. Beyond that, the best suggestions all fall under the board umbrella of “self-care”:
Get outside — even if the sun isn’t shining. Daylight of any kind is crucial as is the simple act of getting dressed and out the door. While a specific cause for SAD has not yet been identified, researchers believe that a lack of sunlight plays a major role.
Engage in physical activity or exercise of some sort every day. Ideally, some of this movement will take place outdoors.
Do not isolate yourself. Stay connected to your social circle. If possible, you could turn your outside physical time into a social event by including others.
Keep steady sleep patterns and do your best to avoid sleeping during the day.
Make healthy eating and drinking choices. Practice portion control and limit/avoid substances like alcohol and caffeine.
Limit your screen time — especially on social media. The carefully curated profiles of people can cause you to judge your own life with less appreciation.
If you are online, go out of your way to find positive and funny content like movies and videos.
Keep a gratitude journal. Never allow yourself to neglect to acknowledge what you’re grateful for. As you write down your blessings, make sure you smile. It’s a mood changer!
Connect with your spiritual faith. Stay mindful and present while remaining aware of the bigger picture.
Help others. Checking in on neighbors, doing volunteer work, and performing random acts of kindness provide you with the “helper’s high.” It’s a win-win situation.
It's Okay to Ask for Help
Through it all, never forget that SAD is a diagnosable mental health condition. It is essential for your well-being that you connect with an experienced therapist. Your self-help steps — like those listed above — will complement the critical work you do during your sessions. Together, you’ll identify underlying causes and patterns while trying out new approaches to relieve the seasonal feelings of depression.
If the approach of winter has you concerned, I invite you to reach out to learn more about depression therapy. Let’s get you started on a path of healing and recovery as soon as possible.