Best Ways To Get Rid Of Seasonal Depression
Seasonal affective disorder (SAD) is a category of depression that emerges in particular seasons of the year. Most people notice SAD symptoms starting in the fall and increasing during the winter months, but a few people experience a spring/summer version.
What are the most common symptoms of SAD?
SAD symptoms are the same criteria you’d need for a diagnosis of major depression. These might include a depressed mood, feelings of hopelessness, a lack of energy, difficulty concentrating, changes in sleep and appetite, a loss of pleasure in activities you once loved, and even thoughts of death or suicide. Persons with the winter version of SAD might also notice the following unique symptoms:
Heaviness in arms and legs
Frequent oversleeping
Cravings for carbohydrates/weight gain
Relationship problems
While this was at one point disregarded by many physicians as a mood disorder, and not a commonly recognized or diagnosed condition, it is now more widely respected and is known to affect up to 10% of the population in certain regions (usually those with incredibly long seasons of winter or summer). In areas like Alaska, Canada, Russia and Scandinavian countries, the long winters mean going months without seeing sunlight, which can not only deplete the amount of vitamin D in the body, but also change the brain chemistry and increase feelings of hopelessness, depression, angst and anxiety. Similarly, the intense pressures of long summers and oppressive, hot weather can shift the body chemistry to produce similar lethargy, anxiety and depression. While traditional treatments of depression are widely suggested by doctors and mental health professionals, there are also many natural remedies for seasonal affective disorder that can help to boost your spirits.
"It is important to treat SAD, because all forms of depression limit people's ability to live their lives to the fullest, to enjoy their families, and to function well at work,"
Here are a few SAD treatment options you might want to consider.
SAD symptoms are the same criteria you’d need for a diagnosis of major depression. These might include a depressed mood, feelings of hopelessness, a lack of energy, difficulty concentrating, changes in sleep and appetite, a loss of pleasure in activities you once loved, and even thoughts of death or suicide. Persons with the winter version of SAD might also notice the following unique symptoms:
Heaviness in arms and legs
Frequent oversleeping
Cravings for carbohydrates/weight gain
Relationship problems
While this was at one point disregarded by many physicians as a mood disorder, and not a commonly recognized or diagnosed condition, it is now more widely respected and is known to affect up to 10% of the population in certain regions (usually those with incredibly long seasons of winter or summer). In areas like Alaska, Canada, Russia and Scandinavian countries, the long winters mean going months without seeing sunlight, which can not only deplete the amount of vitamin D in the body, but also change the brain chemistry and increase feelings of hopelessness, depression, angst and anxiety. Similarly, the intense pressures of long summers and oppressive, hot weather can shift the body chemistry to produce similar lethargy, anxiety and depression. While traditional treatments of depression are widely suggested by doctors and mental health professionals, there are also many natural remedies for seasonal affective disorder that can help to boost your spirits.
"It is important to treat SAD, because all forms of depression limit people's ability to live their lives to the fullest, to enjoy their families, and to function well at work,"
Here are a few SAD treatment options you might want to consider.
there are a number of helpful home remedies to overcome the seasonal blues, including spending time in the sun, altering your diet, seeking out new hobbies, maintaining physical fitness, light therapy, boosting Vitamin D levels, taking a vacation, and trying aromatherapy, among others.
1. Sunshine – The main cause of seasonal affective disorder is believed to be the stark lack of sunlight (at least in the winter version of this disorder). Even if you live somewhere that only gets a few hours of sunlight each day, be sure to get out in the sunshine and soak up anything you can. Fresh air and a good walk also increase circulation and boost energy levels. Staying cooped up inside can help exacerbate depressive symptoms, but the natural beauty of a sun-strewn day helps to boost your mood.
2. Add Aromatherapy
Aromatherapy may also help those with seasonal disorder. The essential oils can influence the area of the brain that's responsible for controlling moods and the body's internal clock that influences sleep and appetite, Dr. Kalayjian says.
You can add a few drops of essential oils to your bath at night to help you relax. Essential oils from the poplar tree in particular were found to help depressive disorders in a study published in 2015 in the Journal of Natural Medicines.
3. New Hobbies – It can be easy to get bored during long winters, and boredom often leads to reclusive behavior, sadness and loneliness. Pursuing a new interest, like taking up carpentry, trying out yoga or mastering the game of chess may not be ideal summertime activities, but they will engage your brain and creative juices during bouts of seasonal affective disorder and can keep your mental health in good shape through the long winter months.
4. Cutting Back on Alcohol – It might seem natural to drink away one’s problems in the summer sun or curl up with some booze on a cold winter’s night, but alcohol is a depressant, and while it temporarily makes you feel better or more satisfied, it can have powerful effects on mental health, particularly if you’re drinking for the “wrong” reasons. You want to be stable when suffering from SAD, and alcohol doesn’t provide that sort of balance.
5. Get Moving
As it does with other forms of depression, exercise can help alleviate seasonal affective disorder, too. Outdoor exercise would be most helpful. But if you can't exercise outside because it's cold or snowy, choose a treadmill, stationary bike, or elliptical machine close to a window at the gym.
Exercise can also help offset the weight gain that is common with seasonal affective disorder.
6. Stick to a Schedule
People who live with SAD often have trouble sleeping at night and getting up in the morning. Maintaining a regular schedule improves sleep, which can help alleviate symptoms of seasonal depression.
"Keeping a regular schedule will also expose you to light at consistent and predictable times," Pierce says. And eating at regular intervals can help you watch your diet and not overeat. Many people who live with SAD find they gain weight in the winter.
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