With the weather turning cooler and the days shortening, some people realize that they have less energy and aren’t feeling as upbeat as they used to. While these symptoms may be fleeting for one in every three persons suffers from seasonal affective disorder (SAD) between the autumn and winter months.
Seasonal Depression: Causes And Treatment
Depression is a state of mind where one does not like anything and feels negative about almost everything. One feels lack of confidence, irritated and directionless in daily life which gradually leads him to a poor state of mind and situation where he cannot decide anything. In such a case, it is better to ask an expert or consult a doctor who can help one get fit medically. In some people, these symptoms of depression are seasonal and need no treatment as with the change of season; they also get moved away, making the person normal again.
The exact cause of SAD is unknown; however, it is likely to be complicated and diverse. According to some research, it could be caused by a malfunctioning hypothalamus (the part of the brain that governs biological functions including mood, sleep, and appetite) or the production of too much melatonin (a hormone generated by the pineal gland in the brain that controls our sleep-wake cycle). It could also be linked to a disrupted circadian rhythm, the natural internal process that regulates our sleep-wake cycle, according to some studies.
SAD symptoms can range from mild to severe, but they usually include the following:
- You’re depressed
- Loss of interest or pleasure in previously loved activities
- Alteration in appetite (usually eating more than usual)
- Sleep patterns have shifted (typically too much sleep)
- A sense of insignificance.
Getting by with it
When the season changes and spring approaches, some people notice that their symptoms begin to improve. This isn’t to say that there aren’t things people can do to help them cope with their symptoms during the winter months.
Psychological procedures (such as talking therapies) or medication are the most commonly advised treatments for patients with SAD (such as antidepressants). Research shows that cognitive-behavioral therapy (which focuses on challenging our distressing thoughts and changing our behavior) is an effective treatment for SAD (seasonal affective disorder) and that its effects may last longer than other treatment options. Such as light therapy, which involves sitting in front of or below a box emitting a very bright light for 20 minutes or more every day. Compared to light therapy, the researchers discovered that CBT was associated with much lower depression when followed up one year later.
Apart from getting professional help, there are a few other things that people can do during the day to help them manage SAD.
One thing folks suffering from SAD(seasonal affective disorder) can do for themselves is go outside and receive some natural light. Getting more natural light during the day, according to one study, may help relieve symptoms. Participants in the study were given the option of taking a daily one-hour outdoor walk or using a low-dose artificial lightbox for 30 minutes every day for a week. When compared to individuals who were exposed to artificial light, those who went for a daily walk showed significant reductions in all depression symptoms. While it’s unclear why daylight may help with symptoms, it’s still a simple and effective way for people to improve their mood every day.
While there are numerous ways to manage SAD symptoms over the winter months, it’s vital to talk to your doctor about your symptoms and feelings, especially if they don’t improve or the illness becomes difficult to manage.
