Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons typically starting in the late fall and early winter (as daylight hours become shorter) and going away during the spring and summer (when the days become longer again). Depressive SAD occurs more often in young adults than older adults, and more often in women than in men.
People who have SAD will experience the symptoms of changes in mood, feeling hopeless or guilty, low energy, lack of enjoyment, changes in sleep or eating, difficulty concentrating, and less time socializing that will peak in the months January and February. Two chemicals that occur naturally in the body are thought to be involved in SAD. This would be Melatonin, which is linked to sleep, and. Serotonin, which increases with exposure to sunlight.
Treatment for SAD, which varies depending on the severity of the symptoms, includes increased light exposure, light therapy (phototherapy), medication (pharmacotherapy, and talk therapy (psychotherapy). Below are some stress management tips if you are dealing with SAD:
1. Keep MOVING: Physical
activity helps manage stress. Sunlight helps reduce seasonal affective disorder
in all seasons. Keep moving wherever you are at during your day.
2. Practice
gratitude: Grateful people report feeling healthier, and are more
likely to take care of themselves than others. The next time you are stopped in
traffic (or waiting in line) think of one thing you appreciate about someone in
your life, and tell them the next time you see them.
3. Practice
mindfulness: For a few minutes a day, practice being mindful. Focus
only on what’s going on in the present. Instead of thinking about what’s
worrying you or stressing you out, pay attention to your senses (what you see,
feel, hear and smell).
4. Prioritize
sleep: Good sleep hygiene is key to well-being. If you find that
your sleep is going off track, make it a regular habit to be consistent with
the right bedtimes. Please note that most
healthy adults need between 7 to 9
hours of sleep per night to function at their best.
5. Snack WELL: The holidays
are a time of indulgence, and “eating your feelings” creeps in when you’re
under stress. Keep easy-to-grab healthy snacks (e.g., apples, bananas, whole
grain crackers with a cheese stick, nuts) on hand so when you’re hit with a
craving or are feeling stressed and want to eat, you have good options in front
of you. And be sure to drink plenty of water.
6. Turn on some
TUNES: Slow or meditative music reduces stress, so listen to a
soothing music when you need to calm down.
“No one can look at
a pine tree in winter without knowing that spring will come again in due time.” (Frank Bolles)
[i]
[i] Sources used:
·
“How to Cope with Holiday Stress + Seasonal Affective
Disorder” by Boston Mamas
·
“Seasonal Affective Disorder” Reviewed by D'Arcy Lyness
·
“Sleep Needs “ by
HelpGuige.org
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