Are you feeling down with the weather? Let's talk about SAD! (Seasonal Affective Disorder)

There are days when you feel very sad and bored for no particular reason. Especially on days when the sky is heavy with clouds and it rains continuously, you don't even feel like getting out of bed. You feel like you're bored with everything, a little angry, and just want to be alone. You'd rather curl up with a delicious, sweet meal than go out with your friends. You're probably familiar with this feeling too.

Most of the time, we think of this as a normal thing, a little moodiness caused by the weather. But for some people, this condition can be a bit more serious. That is, if this melancholy reaches the point where it affects your daily activities, work, and personal relationships, it is not just a 'mood'. In medicine, we call this condition seasonal depression, or Seasonal Affective Disorder (SAD) .

Is this just a feeling of sadness, or is it SAD? Let's find out the difference.

Simply put, there are two levels of this condition. One is the normal seasonal depression (winter doldrums) that many people experience. The other is the more serious, treatment-requiring SAD. To understand the difference between the two, see the chart below.

SAD is usually diagnosed when these severe symptoms occur with a change in weather for at least two consecutive years .

Why is this happening to us? What is the reason?

The main reason for this is the lack of sunlight . Isn't it amazing? Think about it, our body is an amazing machine that works exactly on time. The main clock of this machine is the biological clock of the body (Circadian Rhythm) in our brain. This clock is set exactly on time by the sunlight we receive in the morning.

During the rainy season, or in countries with cold weather, the daylight hours become shorter and the amount of sunlight decreases. This causes our body clock to become disrupted. Due to this disruption, the brain starts producing more of a hormone called melatonin . Melatonin is the hormone that makes us sleepy. When this hormone is secreted in excess during the day, we start to feel sleepy, lazy, melancholic, and depressed.

This situation does not affect everyone the same. There are several reasons for this.

• Where you live: People living in countries with cold climates far from the equator (e.g. England, Canada, some parts of Australia) are at higher risk. Although this condition is not as severe in Sri Lanka, symptoms like these can occur during the continuous monsoon rains.
• Genetics: If someone in your family has depression, you may be at a slightly higher risk of developing SAD.
• Brain chemistry: Each person's brain chemistry is different, so the way they respond to reduced light may also vary.

What can we do about this situation?

The good news is that there are several effective ways to manage this.

Light Therapy - The Main Treatment

The main and most effective treatment for SAD is light therapy, which involves spending time each day in front of a special lamp, or 'sunbox,' that emits light similar to natural sunlight.

• When? Usually, it is best to expose yourself to this light for about 30 minutes , as soon as you wake up in the morning.
• How do you do it? You probably put this light box on your desk while you're eating breakfast and let the light shine into your eyes.
• Important: This effect will not be achieved with ordinary household light bulbs. Nor will standing near a window or the light coming from a car windshield provide the necessary strong light.

Exposure to natural sunlight

Whenever possible, especially in the morning, get outside and walk for at least 15-20 minutes . Even if the sky is overcast or the light is coming through the clouds, it is much better than staying indoors.

Exercise and activity

Exercising daily is very beneficial for mental health. When you exercise, your body produces 'happy hormones' called endorphins. This helps a lot in reducing depression and sadness.

Seeking medical advice

If your symptoms are severe and affecting your daily life, definitely see your doctor . Don't be shy about talking about it. Your doctor may also recommend antidepressants in addition to light therapy. However, studies have shown that light therapy is more effective and faster than medication for SAD.

Take a little vacation.

This is not something everyone can do. However, if you are able to, taking a short trip to a sunny place, like a beach, for a few days during this rainy, dark time can be a great relief to your mind.