What Are The Winter Blues (Seasonal Affective Disorder)?

Seasonal affective disorder, more commonly known as the winter blues, occurs when your brain’s serotonin levels are lower than normal, leading to feelings of depression, lethargy and just not feeling like yourself.

Luckily, you don’t have to live with seasonal affective disorder; this article will show you what causes it and how to address it effectively through light therapy, dietary changes and more.

By following these steps, you should be able to enjoy the season without having your mood being negatively affected by it.

What Is Seasonal Affective Disorder?

A mental health condition known as a seasonal affective disorder, commonly referred to as seasonal depression, is characterized by extreme and overpowering emotions of melancholy that can impair day-to-day functioning.

SAD is classified as a major depressive illness (MDD) with a seasonal pattern in the Diagnostic Manual of Mental Disorders (DSM-5).

However, SAD may also occur in the summer, although it does so far less frequently. A tiny percentage of SAD sufferers exhibit the opposite tendency, becoming sensitive to the longer days of summer.

Therefore, the researchers hypothesized that this mood illness results from a problem acclimating to the physical environment since contrary winter-summer rhythms are simply present.”

Symptoms of the Winter Blues

• Depressive emotions throughout the winter.
• Lack of drive for some things, yet able to manage critical obligations like going to work and taking care of the house.
• Difficulty sleeping
• Staying in bed for one or two days.
• Winter depression may make us feel “down and out,” even though it is not a mental health issue and does not interfere with our regular activities.

Causes of Seasonal Affective Disorder

Seasonal affective disorder results from hormone fluctuations and adjustments to our internal clocks. Below is a list of the primary causes of SAD;

• Circadian Rhythm

Wintertime causes a significant alteration in our body’s circadian rhythm, which regulates our internal biological clock. Over time, a decrease in daily sunshine communicates to our bodies that it is evening, which causes us to feel tired all day.

• Serotonin

The chemical serotonin in the brain is essential for controlling mood.

Selective serotonin reuptake inhibitors (SSRIs), the first-line (i.e., primary) therapy for moderate to severe depression, also contain serotonin as its main component. Serotonin levels are decreased in those with seasonal affective disorder.

• Melatonin

The pineal gland in the brain stores and releases melatonin, a particular sleep hormone.

The hormone melatonin regulates circadian rhythms, regulates sleep patterns, and significantly impacts mood. Melatonin is produced in response to darkness, helping the body get ready for sleep.

However, this causes exhaustion throughout the day since melatonin is generated at higher levels when the days are shorter and darker.

Treatment for the Winter Blues

A change in lifestyle and self-care practices are essential for lifting your spirits throughout the winter.

Look for the Sun

The sun is a limitless supply of vitamin D, which is necessary for controlling our circadian cycle and, as a consequence, may improve our mood and energy levels if you live somewhere where it snows and rains in the winter, think about taking a winter vacation to a bright tropical region to rewind the clock and soak in the warm rays.

Create a Regular Sleep and Wake Schedule

Your internal clock may be stabilized by good sleeping habit. This will help you wake up feeling rejuvenated and energized rather than tired throughout the day.

Daily exercise

Endorphins are released during exercise and are believed to elevate mood and increase vigour. Therefore, your energy levels and attitude can be enhanced by exercising for 30 minutes daily, five days per week.

In addition, exercise outside is much better since you can take in the fresh air, rays of sunshine, and beauty of the natural world.

Consume a Healthy Diet

Many of us have a wintertime need for sweets and complex carbs, which can make us feel exhausted. Instead, try to include fresh fruit and entire grains in your diet every day.

Take into account vitamin D supplements

Your diet should take 1,000 IU (or 25 mcg) of vitamin D daily. Unfortunately, 40% of Americans lack enough vitamin D, getting your recommended daily dose of vitamin D through food and sunlight is ideal.

In addition, there may be no better way to lift your spirits over the winter than by taking vitamin D tablets.

Keep in Touch With Your Friends

A solid social support network is essential to feel connected and bring you out of the home during the long winter months.

In addition, spending time with friends and family may improve your mood and provide you with someone to discuss your emotions, whether it is while cooking, skiing, or out on the town.

Conclusion

SAD is a complicated disorder to manage. It is a more severe problem than typical depression and shouldn’t be dismissed. However, you can keep the disorder under control with the aid of appropriate therapy, medication, and counseling.

However, you mustn’t just rely on traditional treatment. Sometimes you have to work harder to achieve the relief you need. Getting enough sleep, exercising regularly, and eating well might help.

You can reduce the symptoms and enjoy life to the fullest by adding healthy practices to your daily routine.