The arrival of fall and winter brings a familiar scenario for many: shorter days and colder temperatures create an intimate and cozy atmosphere for some, while bringing low morale, tiredness and bad moods for others. These feelings which arise as the season change could be a sign that you might have Seasonal Affective Disorder (SAD).
For many people, these seasons represent more than just a change in weather. It is during this time that Seasonal Affective Disorder (SAD), a dark companion laden with emotional and physical symptoms that can undermine psychological and physical well-being, emerges.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of seasonal depression that cyclically occurs during the winter months, stripping days of their sunlight and casting many into an atmosphere of melancholy, if not outright bad mood.
It is characterized by symptoms such as chronic fatigue, irritability, increased appetite for sugary foods, difficulty concentrating, and a persistent feeling of sadness. These symptoms can vary in intensity from person to person and can have a significant impact on the quality of life for those affected.
Although this season may cast the shadow of SAD, there are methods to rediscover the light. Below are the most recommended by experts.
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1. Expose Yourself to Natural Light
The lack of sunlight in winter can negatively impact mood. Exposure to natural light is an effective way to combat SAD.
Spending time outdoors during the day, especially in the morning, can help regulate circadian rhythms and improve psychological well-being.
2. Engage in Regular Physical Activity
Regular exercise is a powerful ally against Seasonal Affective Disorder. Regular physical activity increases the production of endorphins, the so-called “happiness hormones,” improving mood and reducing stress.
It doesn’t require spending hours in the gym; even a daily walk can make a difference.
3. Follow a Balanced Diet
What we eat directly impacts our mental health. A balanced diet that includes fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients to support a good mood.
4. Sleep Well and Enough
Like a healthy and balanced diet, sleep is essential for emotional well-being.
Maintaining a regular sleep routine and creating a comfortable sleeping environment can help combat the fatigue and sadness associated with SAD.
5. Learn to Manage Stress to Counter Seasonal Affective Disorder
Stress reduction can alleviate symptoms of Seasonal Affective Disorder and improve the quality of life.
Learning stress management techniques, such as meditation, deep breathing, and progressive relaxation, can help maintain a positive attitude even during the winter months.
6. Stay Connected with Others
It’s undeniable that with the arrival of cold weather and shorter days, the desire to stay indoors often prevails.
However, it’s important to note that social isolation can accentuate symptoms of SAD. Spending time with friends and family, participating in social events, and cultivating meaningful relationships contribute to emotional well-being and counteract feelings of loneliness.
Even a phone conversation, video call, or a walk with a friend can have a positive impact on your mood during the winter months.
7. Combat Bad Moods with Light Therapy
Light therapy is a common practice for treating Seasonal Affective Disorder, often recommended for those living in areas with few hours of sunlight.
Using a special bright light lamp, this therapy simulates natural light and is effective in improving mood.
The light emitted from these lamps is more intense than normal light, and its regular use, usually for 20–30 minutes a day, can positively influence circadian rhythm and melatonin production.
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