Let's talk about Seasonal Affective Disorder (SAD)

For some, the rainy season and the cold season are a time of great joy. They love to be with their families and enjoy a warm meal. But for others, this time of year is a heavy burden. As the days get shorter and the sun gets weaker, they feel like their happiness is gradually diminishing. Do you feel the same way? Then this article will be very important for you.

What is this 'winter season depression' (SAD)?

Simply put, Seasonal Affective Disorder (SAD) is a mental condition that occurs at certain times of the year, especially during the winter months when there is less sunlight and shorter daylight hours. It is not just a feeling of sadness. Some people have depression all year round, but it gets worse during this time. For others, it can be less severe and can come in the form of a mild depression or a feeling of boredom called the "winter blues."

Experts believe that the main cause of this condition is reduced exposure to natural sunlight . This causes changes in the balance of our body clock and certain chemicals in the brain (for example, serotonin and melatonin). This affects our mood, sleep, and activity.

What should we do to get out of this situation?

There are a few things you can do to deal with this. Okay, so let's see what they are.

First, see your doctor.

The best thing to do when you start to feel these symptoms is to see your family doctor. If you are already being treated for depression, your doctor can decide if you need to make a change to your treatment. If you are new to this condition, your doctor can help you develop a treatment plan that is right for you. Never try to make decisions alone.

What treatment options do you have?

There are several effective treatments for SAD.

• Light Therapy: Treatment involves sitting in front of a specially designed light.
• Antidepressant medication: Medications taken on medical prescription.
• Talk Therapy: Talking to a counselor or psychiatrist to help you sort out your feelings.
• Melatonin hormone: External administration of the hormone that controls the body's sleep and wakefulness.

You can use one or more of these together to find the method that works best for you. This should be done in conjunction with your doctor.

Healing with light: Let's learn a little more about Light Therapy

This treatment is the main and most effective method for SAD. Simply put, it involves replacing the reduced sunlight exposure with artificial light.

• Get some morning sunlight: Whenever possible, get up early in the morning and go outside for a walk. Even on a cold morning, the natural light is great for your mood.
• Increase the light in your home: Make one room in your home a "sun room." That means opening the windows, drawing light-colored curtains, and letting in as much light as possible.
• Light Boxes: These are special devices that can be purchased online. You need to sit in front of this light box for a set period of time every day, as directed by your doctor. This exposure to light, especially for half an hour in the morning, is very effective. Before purchasing such a device, be sure to consult your doctor.

Some more helpful things

In addition to treatment, you can cope with this condition well with small changes you can make to your lifestyle.

Be careful of your sweet tooth.

Many people with SAD crave sweet, starchy foods (simple carbohydrates). While these may give you a temporary boost of energy, they are only temporary. In the end, they will only lead to weight gain. So, try to cut down on sugar, bread, and biscuits and eat more complex carbohydrates like whole grains, vegetables, potatoes, and sweet potatoes, and foods high in protein .

Stay away from things that bother you.

Listening to and watching sad news all day long is not good for your mental health. So limit the time you spend watching and listening to such things. Instead, watch a happy, inspirational movie or read a good book.

Connect with others, be active.

When you're feeling sad, you might want to stay home and not talk to anyone. But you need to work against that feeling instead of letting it get to you.

There is a big connection between your activity level and your mood. When you are active, you will automatically feel less sad and frustrated. It doesn't matter if it's a small thing, the important thing is to start.