She Strengthens

The Hidden Impact of Seasonal Change on Mental Health

As the seasons transition, many of us welcome the cozy atmosphere and festive spirit that comes with it. However, the shorter days and colder temperatures can also have a profound impact on our mental wellbeing. Less Natural Light, More Mental Struggles

The reduction in natural light during the winter months can lead to feelings of lethargy, low mood, and a general lack of motivation. You might find it harder to stick to your workout routine, struggle to maintain a regular sleep schedule, and start making excuses to avoid socializing. These habits are often dismissed as a natural response to the colder months, but they could be indicative of a more serious underlying issue: major depressive disorder with seasonal pattern, formerly known as seasonal affective disorder (SAD).

Understanding SAD

SAD was first identified in the early 1980s and is now recognized as a form of depression with a seasonal emphasis. While it’s commonly associated with the winter months, it can affect people during other seasons as well. The exact causes of SAD are still unclear, but research suggests that changes in daylight hours, circadian rhythms, and serotonin levels in the brain may all play a role.

Recognizing the Symptoms

If you’re concerned that you might be experiencing SAD, look out for these common symptoms:

• Low mood for most of the day
• Lethargy
• Increased need for sleep
• Strong cravings for high-carb and sugary foods
• Reduced ability to deal with stress
• Frequent tense feelings
• Lack of interest in sex
• Increased feelings of guilt
• Sense of hopelessness and despair

Who’s Most at Risk?

Research suggests that certain individuals may be more prone to SAD, including:

• Those living far from the equator
• People with a family history of depression
• Women (who are four times more likely to experience SAD)
• Individuals with existing mental health concerns

Breaking the Cycle

If left untreated, SAD can lead to problems at work, strain relationships, and even suicidal thoughts. However, there are steps you can take to prevent and ease its symptoms.

Light Therapy

In the absence of natural sunlight, light boxes can emit brightness at a level that positively affects our bodies. Scientific research supports their potential, with studies showing improved moods and reduced depression symptoms.

Cognitive Behavioral Therapy (CBT)

This form of talk therapy enables individuals to learn how to observe their patterns of thoughts, moods, and behaviors and how these can impact each other to initiate and maintain low mood.

Medication and Supplements

Medication, such as selective serotonin reuptake inhibitors (SSRIs), can be an option for treating SAD. Additionally, melatonin and vitamin D supplements may help combat symptoms, although more research is needed to confirm their effectiveness.

Brightening the Darker Days

Whether you’ve received a diagnosis of SAD or simply want to fend off the winter blues, making some changes to your daily routine can make a big difference.

• Get as much sun as possible
• Move your body regularly
• Nourish with a balanced diet
• Make sleep a priority
• Keep in touch with friends and loved ones
• Cultivate joy and do things you love
• Be kind to yourself and don’t hesitate to seek help if needed