Written by Dorothy Okoth | What is Seasonal Affective Disorder?
Seasonal Affective Disorder, commonly referred to as seasonal depression, the winter blues, or winter depression, affects a staggering number of people yearly. Most often, the disorder is referred to by its abbreviation, S.A.D. It is characterized by symptoms of depression at a particular time of year (typically in the fall or winter), thus warranting the name Seasonal Affective Disorder. According to the Diagnostic and Statistical Manual of Mental Disorders, S.A.D. is considered a mood disorder. South African psychiatrist Norman E. Rosenthal and his colleagues were the first to identify the disorder in 1984 at the National Institute of Mental Health in the US.
Signs and symptoms of Seasonal Affective Disorder
Professionals point out that symptoms of S.A.D. may start to accumulate during the months of autumn and early winter. On average, women are thought to be affected more than men.
Among the symptoms are:
- Oversleeping
- Lack of concentration
- Heightened appetite
- Loss of energy
- Social withdrawal
- Lethargy
- Moodiness
- Morning sickness
- Low sex drive
- Weight gain
- Suicidal thoughts
- Anxiety
How can a person cope with Seasonal Affective Disorder?
Although S.A.D. is treatable, here are some simple things that you can do to help cope with it:
1. Light Therapy
Phototherapy is known to be one of the most effective treatments for S.A.D. At home, lying in front of a powerful fluorescent light box for up to two hours a day will help you ease your symptoms. This should be done every day when you wake up. Walking in the sun and keeping your room lit are also sure methods of dealing with S.A.D.
2. Cognitive Behavioral Therapy
Changing your behavior can also help a great deal. This can start with simple steps like making your bed every morning to avoid sleeping during odd hours. Also, try to limit your sleep to eight hours a night.
3. Use prescribed antidepressants
This is highly recommended where other forms of therapy prove ineffective. However, take caution, as some antidepressants are known to cause drowsiness and decreased libido.
4. Exercise
Although some people may ignore exercise altogether, it has several huge benefits for the body. Regular physical exercise like walking for 30 minutes a day, working out at the gym, or jogging will help you burn excess fat and keep your body fit. Of course, it also helps you gain confidence.
5. Drink in moderation
Drinking does not directly affect your condition but may tamper with your daily routine (such as your sleep pattern) and thereby worsening your S.A.D. symptoms.
6. Maintain a balanced diet
The majority of people with S.A.D. have an increased appetite and heightened cravings for carbohydrates. Eating a balanced diet while in this state will help you cope with your condition effectively and prevent excess weight gain.
7. Be productive
Engage in activates that keep you productive. Avoid being idle, as this can draw more attention to your physiological symptoms.
All in all, be sure to ask for help from your friends and relatives. S.A.D. is treatable and seeking medical attention from your doctor will help keep it in check.