blogs

                                                                                                  Photo by Todd Trapani from Pexels: 

Are you sad right now? I hope not, dear reader, but if you are, don’t worry. Uraan wishes you well, and might just help you understand why you’re down in the dumps.

Seasonal affective disorder, or more appropriately, SAD, is a common yet lesser known type of depression. Hitting usually at specific times of the year, namely those windy months of autumns and the chilly days of winters, SAD is, in laymen’s terms widely called winter depression. At least, that’s how my friends brush it off playfully in a light-hearted conversation! So, if you’re ever wanting to send a risky message because you’re missing someone and feeling lonely, know you’re not alone in this.

John Hopkins Medicine writes that it is believed that shorter days and less sunlight cause chemical changes in our brains, which lead to depression symptoms.

Symptoms and Causes

The symptoms for SAD include a persevering low mood, lack of interest in everyday life, increased stressfulness, tearfulness, low self-esteem and a sense of uselessness, hopelessness. Feeling lethargic almost every day may also be a sign that you’re suffering from Seasonal Affective Disorder. Moreover, if you feel like sleeping more than you normally do, it might be yet another telltale sign of SAD.

We have gained an understanding of the symptoms and how to detect them. But the pivotal question remains: What are the underlying causes of these symptoms? While the specific cause of SAD has yet to be established, research suggests that some factors lead to the development of this disorder. The first factor is the effect of light. A light deficiency affects the communication between the eye and your brain, leading to a slowdown of function. As a result, your sleep, temperature, activity, appetite and mood are disrupted. Melatonin, a hormone that is produced in the dark, helps people sleep at night. So due to seasonal change, there is a fluctuation in melatonin levels, affecting the sleep cycle and in turn, resulting in SAD. Moreover, a brain chemical called serotonin which influences your mood, is also impacted by sunlight. Lower serotonin levels during winter can make a person lose control over their moods and may cause depression. Last of all, your preferences for the weather can also cause SAD. Some people suffer from the disorder if they move from a sunny and humid place to a cold northern area. These causes help us figure out the root of the reason and can help us make changes to our lifestyle to avoid SAD.

Several risk factors contribute to the development of Seasonal Affective Disorder and biological, psychological, and environmental elements all play roles in it. Understanding these factors can help us distinguish individuals who are more likely to have this disorder. One of the risk factors includes being a woman. The condition is four times more likely to be diagnosed in women than in men. Another risk is living away from the equator, for example, those living in Canada, New England or Alaska. In addition to that, younger people have a higher risk of SAD including children and teenagers. One other risk is if you are already diagnosed with bipolar disorder, or depression or there is a family history of other types of depression. By increasing awareness and addressing these factors, we can take significant steps towards minimizing the impact of SAD and improving the overall well-being of affected individuals.

Coping Strategies

Coping with Seasonal Affective Disorder (SAD) involves adopting strategies to manage symptoms and improve overall well-being, especially during the fall and winter months. Here aresome coping strategies:

Light Therapy (Phototherapy):

Explanation: Exposure to bright light that mimics natural sunlight can help regulate the body’s internal clock and improve mood.

Implementation: Use a light therapy box for about 20-30 minutes each morning,positioning it at a specific distance from your face.

Regular Exercise:

Explanation: Physical activity has been shown to boost mood and alleviate symptoms of depression due to the production of hormones such as Dopamine and Cortisol.

Implementation: Incorporate regular exercise into your routine, such as walking, jogging, or engaging in indoor workouts. Aim for at least 30 minutes most days of the week.

Maximize Natural Light Exposure:

Explanation: Increase your exposure to natural light during daylight hours.

Implementation: Spend time outdoors, open curtains or blinds to let sunlight in, andposition yourself near windows when indoors.

Healthy Lifestyle Choices:

Explanation: Adopting a healthy lifestyle can positively impact mood and energy levels.

Implementation:

• Maintain a balanced diet with nutritious foods.
• Ensure adequate sleep, maintaining a consistent sleep schedule.
• Limit alcohol and caffeine intake, as they can affect sleep and mood.

Social Connections:

Explanation:

Maintain social interactions and connections, which can provide emotional support.

Implementation:

Schedule regular social activities, even if they are small gatherings or virtual meetups. Stay connected with friends and family.

Therapeutic Support:

Explanation: Professional counseling or psychotherapy can provide valuable support in managing depressive symptoms.

Implementation: Consider cognitive-behavioral therapy (CBT) or talk therapy with a mental health professional to address specific issues related to SAD.

Consider Medication:

Explanation: In some cases, medication may be prescribed to manage symptoms if noother remedy suffices.

Implementation: Consult with a healthcare provider to discuss the potential benefits andrisks of antidepressant medications if other strategies prove insufficient.

Preventing and Supporting

It’s important to recognize that everyone’s experience with depression is unique, and their feelings of sadness should be addressed in a way that suits their individual preferences. A recommended approach is to consider seeking support from healthcare professionals who can carefully assess your Seasonal Affective Disorder (SAD) and work collaboratively with you tofind personalized solutions.

Like almost all other disorders, there’s a way to prevent yourself from SAD.

The first and foremost step that can help in prevention of SAD is, spending time in sunlight, the sunlight energizes the person and makes them feel active and fresh. The sunlight prevents the cold from setting in their body and helps them feel warm and comforter.

Performing exercise has also proven to be really helpful as it makes the body become more active, rather than sitting at one place. It’s preferred to do outdoor exercises as they help the person attain more stability and mental peace. The movement of body and the interaction with nature, makes one feel calm and relaxed and it also finished the stiffness from the body, making the person feel more function.

Other than both of these actions in order to prevent seasonal affective disorder, one also needs to have a consistent sleep cycle, they shouldn’t sleep at different times every night, they should have a fixed schedule to follow, in which they wake up early and take a lot of sunshine.

Increase in vitamin D has also proved to be a great prevention step for SAD. Increases in vitamin D make one feel more active, fun and less tired. As vitamin D helps in prevention of SAD at the same time avoiding and resisting unhealthy food also helps in the prevention of SAD.

Lastly, one of the reasons that can help with the prevention of SAD is to keep a journal, writing down all of your negative and lonely thoughts, letting all the feelings out is something that makes the person feel really light and relaxed about themselves. Hence, journaling has proved to be an effective method to heal SAD.

A person going through SAD may not be aware of the changes that they are feeling. There’s a possibility that they don’t detect the minor changes in their personality, daily routine and actions as they don’t have a major effect, however the possibility of a family member or a friend is greater than one detecting the issue themselves. We all should have our eye out for each other and take notice of the minor action that someone takes. The detection of the disorder by a family member or friend can really help in the early prevention and curing. Not only in prevention but family and friends also play a major role in recovering and curing SAD. Their interaction and action with a person suffering from SAD can be of great impact and can help that person re-enter his actual personality of happiness and contentment.

Like a lot of disorders, studies show that SAD can also be passed down in the genes. There’s a possibility for it to be a genetic disorder in some cases and can be found in the off-spring of the person.

Family and friends can help a person going through SAD by encouraging them to take part in a lot of activities, by spending time together, but not making them use a lot of here energy and most specially help the person suffering from SAD get a lot of sunshine (As majority of the cases take place during winters).

In conclusion, Seasonal Affective Disorder (SAD) represents a complex interplay of biological and environmental factors, with symptoms manifesting during the fall and winter months. While its impact on mental well-being is undeniable, understanding the nuanced interconnections between reduced sunlight exposure, genetic predispositions, and neurotransmitter imbalances has paved the way for an array of effective treatments.

From light therapy and psychotherapy to lifestyle adjustments and regular exercise, a holistic approach can significantly mitigate the challenges posed by SAD. Moreover, fostering connections, embracing a structured routine, and prioritizing self-care contribute to a robust defense against its cyclical onset. As we navigate the seasons, individuals can find solace in the multitude of coping strategies and preventative measures available, empowering them to not only weather the darker months but to thrive in the light of resilience and comprehensive mental health care.