It is that time of the year when Seasonal Affective Disorder (SAD), otherwise known as the seasonal blues, tends to creep up on most individuals, affecting their moods and everyday activities.
According to the National Institute of Mental Health, this type of depression is common when the days start to get shorter in the fall and winter and is more prevalent in northern parts of the US, where winter days last longer.
Numerous evidence-based strategies can help fight symptoms of SAD, according to clinical psychologist Kelly Landman, Ph.D.
"If you experience symptoms of SAD and others believe you are overreacting, please know it IS real - a simple look at SAD rates on a map across the US shows how much more prevalent it is in colder climates," states Landman.
Landman shares that individuals should always begin with getting a proper assessment from a healthcare professional. She says that symptoms of SAD mimic the symptoms of Major Depressive Disorder, but they cyclically come and go at certain times of the year.
With symptoms of SAD, individuals may begin to have a noticeable change in their temper and daily routines. Symptoms may include oversleeping, overeating with a craving for carbohydrates, gaining weight, or a sense of isolation from social gatherings, as shared by the National Institute of Mental Health.
Landman shares some advice on how individuals can beat the winter blues. For starters, spending time in the sun or near a window during the day is a significant first step.
"Look into psychotherapy and antidepressant medication and know that many people benefit from light therapy, which exposes your brain to light and mimics the sun and the months it gets dark earlier. Talk to a healthcare provider for assistance when finding an appropriate lightbox for you," says Landman.
According to the National Institute of Mental Health, light therapy has relieved SAD symptoms for as much as 70% of patients after a couple of weeks of treatment. In light therapy, patients typically sit in front of a light box for 30 minutes or more every morning, depending on what their doctor suggests.
Cognitive Behavioral Therapy (CBT) is another way to decrease symptoms of SAD, as shared by the National Institute of Mental Health. Individuals can recognize self-defeating negative thoughts with this strategy and engage in activities.
This tactic challenges individuals to work on behavioral changes, such as having lunch with friends or going outside for a walk. Individuals can read more about it here.
By Individuals recognizing what SAD is, trying new strategies, and implementing common relaxing remedies in their daily routines, such as yoga, meditation, or an uplifting podcast, they can expect to decrease symptoms and increase their spirits just in time for the holidays.
