The season of pumpkin spice and scarves is finally here, but with the cold weather also comes the unwanted Seasonal Affective Disorder. Seasonal Affective Disorder, or SAD, is a subtype of depression that affects an individual’s serotonin levels and is thought to occur due to reduced level of sunlight in fall. Serotonin is a neurotransmitter linked to the regulation of mood. The symptoms of SAD normally begin in the fall and last through winter. According to MentalhealthAmerica.net, “symptoms that are typically more common in seasonal depression than in other forms of depression are carbohydrate craving, increased appetite, excessive sleepiness, and weight gain.” You may have SAD if you repeatedly experience a negative change in mood around this time of year. Even if you don’t have seasonal depression, the holidays can be difficult. It is important that you take care of yourself during this time.
With the excitement of the holiday season arriving, it can seem as if everyone around you is happy. This can make any of the negative moods you are experiencing feel even more isolating. If you are suffering from seasonal depression, you should make an appointment with your mental health physician and discuss your concern in order to find a solution that will work for you. That being said, there are methods of self-care individuals can practice in order to ease or lessen the effects of SAD. One of the main influences linked to SAD is the lack of light people are exposed to in the fall and winter months. A suggested method used to combat SAD is to make sure you go outside during the day. Simple changes like walking to class or even walking outside rather than through the building to and from each class will increase the amount of sunlight you get each day. I for one, never keep my blinds closed in the winter, it is really easy to bury yourself in your blankets in a dark room, but doing so may contribute to making you feel more sluggish and detached. I like to keep my blinds open to remind me of the world outside my bedroom and to take advantage of natural light when I can. Another habit shown to alleviate symptoms of SAD is to keep to a consistent schedule. Many people see the effects of SAD in relation to their sleep schedule. There is either a decrease or increase in how long these people spend sleeping. Sleep is a major factor in mood and it can be detrimental for your well being to over or undersleep. Making sure you get a solid six to eight hours of sleep is just as important as making sure you don’t take too many naps or oversleep. Making sure to set alarms is the most effective way of regulating your sleep schedule. Also, choosing to go to bed earlier and waking up early rather than staying up and sleeping in will help you develop a healthier sleep schedule. While it may not be for everyone, exercise has also been proven to help elevate mood. In the words of our favorite law student Elle Woods, “Exercise gives you endorphins; endorphins make you happy.” If you are able to, find time to schedule a workout into your day because it will be beneficial to your mental health.
We may not all experience SAD, but is important to be mindful of one another anyway. There is no better time to reach out and connect with people than during the holidays. Try to use this time to check in with those you care about. If you are experiencing symptoms of SAD, reach out to those around you and ask professionals for help. These tips cannot cure SAD, but they will hopefully help to alleviate some of your symptoms. Taking care of your mental health should always be a priority. While it may be difficult to do so during the festive season, remind yourself that you don’t always have to be happy and that you are never alone.