Five Ways to Manage Seasonal Depression

 What is Seasonal Affective Disorder?

Major depressive episodes that begin at a certain time of year generally precede the onset of seasonal affective disorder. People with SAD generally report that they have good mental health the rest of the year. Depressive episodes associated with SAD usually occur in fall or winter, but also occur less frequently in spring and summer. Seasonal depression and winter or summer depression are other terms for SAD (depending on the season in which it occurs).

The National Institute of Mental Health first officially recognized Seasonal Affective Disorder as a mental health condition in 1984. It is categorized as a recurrent major depressive disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), but becomes a given "seasonal condition".

Symptoms

Late fall or early winter is usually when symptoms of Seasonal Affective Disorder (SAD) begin People with the opposite pattern will have significantly fewer symptoms in spring or summer, when symptoms may be mild at first, then gradually worsen as the season progresses.

When to see a doctor

It's normal to get a little bruising from time to time. However, if your depressive symptoms persist for more than a few days or if you lack enthusiasm for doing things you usually enjoy, you should see a healthcare professional. This is essential if you notice changes in your sleeping and eating habits, use alcohol to relax or comfort yourself, feel hopeless or have considered suicide, etc.

A form of sadness called Seasonal Affective Disorder (SAD) affects some people every year from fall through winter. SAD is also recognized for its acronym, which stands for Seasonal Affective Disorder.

On the other hand, chances are you or someone you know is experiencing it for the first time. Don't take this as your typical "winter blues". Instead, focus on making decisions that will help you feel better and stay motivated throughout the Christmas season. If you want to take care of your mental health, here are five things to consider:

• Increase your diet

Get regular physical activity and relaxation methods

• Get therapy

• Stay positive about winter

Nutrition

Adjusting your diet can help you feel better. Increased feelings of hunger are common in fall and winter, which can sometimes make you feel lethargic or exhausted.

You can end SAD by adopting any or all of the following healthy habits:

• Reduce your consumption of sugar and processed carbohydrates.

Eat a plant-based diet that includes fish or other foods rich in omega-3 fatty acids at least once a week. • Make sure you have enough B vitamins and vitamin D. • Make sure you have enough calcium.

Exercise

Get your heart rate back to where it should be for the day and get your blood pumping with an early morning workout.

You may find that it encourages you to overcome sleepiness and ultimately gives you more energy to start the day. Choose a workout that is challenging enough for you; if you hate running, biking might be more fun.

If you live in an area where the winters are warmer than usual but you still have cold days, you can choose to do snow activities. Skiing, snowboarding and ice skating are three of the most popular and well-known winter activities today. Spending time on the slopes to get some much-needed air will not only be great fun for you, but your body will be happy too.

When you're outside in the winter, you can enjoy the sun, which boosts your vitamin D levels and speeds up your heart rate.

Choosing the right relaxation technique for you is crucial, as is how different people recover from mental illness differently depending on who they are. Here is a list of various techniques that can help activate your relaxation response and reduce your stress levels:

Calm breathing, yoga or tai chi, art or music therapy, and mindfulness meditation are all very relaxing.

• Tissue Enhancement Massage

These are just a few of the relaxation methods that have become popular in recent years to help with Seasonal Affective Disorder (SAD). There are absolutely countless different methods.

It could be as simple as grabbing a cup of hot chocolate and streaming someone's favorite Netflix show, and that's perfectly fine!

Talk to a doctor.

Some cases of seasonal depression, especially moderate to severe depression, simply cannot be treated with self-care. If you're feeling hopeless or lacking motivation to get out of bed, it's essential to schedule an appointment with your primary care physician or mental health professional as soon as possible. Next, you'll take a test to identify typical conditions that worsen SAD, which can then be gradually managed with therapy and medication.

It turns out that using light therapy in the winter can dramatically improve your mood. It counteracts the negative symptoms of SAD. There is less sunshine at this time of year and cases of seasonal depression are increasing, research shows. Serotonin, often referred to as the “pleasure molecule”, occurs naturally in our bodies and is believed to induce feelings of joy and happiness, so it is visibly reduced. When used consistently over time, light therapy has been shown to reduce symptoms of depression, increase energy, and improve life prospects.