In times of negative thoughts or suicidal feelings, reaching out for help is crucial. Resources are available globally to provide support – in the US, call the Suicide and Crisis Lifeline at 988, in the UK, contact the Samaritans at 116 123, and in Australia, reach out to Lifeline at 13 11 14. Explore additional assistance from the 13 suicide and crisis intervention hotlines listed below.
Seasonal affective disorder (SAD), or seasonal depression, is a prevalent challenge, especially during winter when sunlight diminishes. It goes beyond the typical ‘winter blues,’ exhibiting symptoms like lack of energy, listlessness, poor focus, diminished interest, oversleeping, weight gain, and even suicidal ideation, according to the Mayo Clinic. With approximately 10 million Americans affected, SAD is reported to be four times more common in women than in men.
If you or someone you know is grappling with SAD, remember, you’re not alone. Let’s delve into what seasonal affective disorder entails and discuss effective strategies for managing its impact.
Understanding Seasonal Affective Disorder: Seasonal affective disorder, as explained by psychotherapist Malin McKinley based in Agoura Hills, California, is a form of depression that tends to affect people during the winter months. McKinley points to biochemical imbalances in the brain, triggered by reduced daylight and sunlight in the winter.
6 Tips for Managing Seasonal Affective Disorder:
- Follow a Routine: Overcoming the tendency to isolate is crucial. Creating a routine that includes activities, support, and self-care is essential to break the cycle of lethargy and isolation.
- Identify Your Triggers: Recognize common triggers and create a plan to manage them effectively, reducing the likelihood of falling into a negative emotional state.
- Try Light Therapy: Exposure to natural sunlight for 20 to 30 minutes a day is ideal. For those with limited sun access, a light therapy device can be an effective and affordable solution, stimulating brain pathways that regulate sleep and mood.
- Maintain Mental and Physical Health: Prioritize sufficient sleep, regular exercise, hydration, and a balanced diet. Emotional support from friends and family, along with a sense of community, contributes to overall well-being.
- Ensure Adequate Vitamin D Intake: Vitamin D plays a role in regulating neurotransmitters linked to mood. Sun exposure, supplements, or vitamin D-rich foods such as salmon, eggs, or mushrooms can help manage mood.
- Seek Professional Help: If SAD is impacting daily life, seek diagnosis and guidance from a mental health care provider. Therapy, whether traditional or through apps, can provide tailored support for symptoms and lifestyle.
Remember, professional help is encouraged, but alternative practices such as journaling, meditation, breathing exercises, and regular exercise can complement mental health strategies.
