Do certain times of year feel especially difficult? If a sense of dread creeps in as daylight hours change, or you notice a mood shift as seasons turn, you might be experiencing seasonal affective disorder, commonly known as SAD.
According to the National Institute of Mental Health (NIMH), "SAD is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4-5 months each year." SAD often occurs in winter, called winter-pattern SAD, but some experience it in summer as summer-pattern SAD.
Recognizing Symptoms of SAD
Seasonal affective disorder can bring persistent sadness or emptiness, low energy, irritability, feelings of worthlessness, trouble concentrating, or even thoughts of death or suicide. Symptoms can vary depending on the season, so for a comprehensive list, visit the NIMH's seasonal affective disorder page.
Treatment Options for SAD
The good news is that SAD is treatable, and there are multiple options available to help you feel better. Some effective treatments include therapy, antidepressants, light therapy, and vitamin D supplementation. For some, combining treatments provides optimal relief, while others may benefit from a single approach.
Therapy is particularly valuable in addressing SAD. A therapist provides a safe, nonjudgmental space to explore feelings and discuss mental health concerns. If you're considering antidepressants or a vitamin D regimen, reach out to a medical professional for guidance tailored to your unique needs.
Holistic Ways to Support Yourself
Taking care of your physical well-being can also be beneficial in managing depression. Here are some ways to support your mind and body:
Move Your Body: Physical activity releases endorphins, which can enhance your sense of well-being. Engaging in any activity you enjoy, like walking, dancing, or yoga, can offer a welcome distraction and mood boost. Mayo Clinic provides more insight into how exercise can improve mental health.
Nourish Your Body: Balanced nourishment plays a significant role in supporting mental health. Regular eating, adequate hydration for your needs, and eating a variety of foods help ensure that your body, like a car, has the "fuel" it needs to function at its best. Aim to include fruits, vegetables, protein, carbohydrates, and fats into your meals.
Build Social Connections: Humans need connection, and socializing can help reduce symptoms of depression, anxiety, and stress. Finding ways to connect that feel right for you—whether it's a walk with a friend, coffee with a coworker, or joining a local group—can make a big difference.
SAD can be challenging, but discovering what works for you is part of the path to feeling better. If you're interested in additional support, consider reaching out to the professional counselors at Libra Virtual Care. We're here to help.
Crisis Resources
If you are experiencing a mental health crisis, call or text 988 for free, confidential support available 24/7. You can also call 911 or go to your nearest emergency room. Be sure to inform 911 that it is a mental health emergency and request officers trained in crisis intervention.
Learn more about additional crisis resources in Iowa on the National Alliance on Mental Illness website.
Comments