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Now that we have reached the winter months of a crazy 2020, seasonal depression may potentially be at an all-time high. Many Americans are floating around worried about money, picking up seasonal jobs, or trying to get the perfect gift for their loved ones. This year has been nothing short of a roller coaster, and now the winter is here. The temperatures are lower, and daylight savings causes it to get dark earlier. The holiday seasons should be a cheerful time from Thanksgiving, leading to the New Year. However, these are all a recipe for seasonal depression. Learning about seasonal depression and what it is can help you learn ways to cope during the coming winter months.
What is Seasonal Depression?
Seasonal Depression is also known as Seasonal Affective Disorder or SAD. This is a form of depression that occurs during the winter. Typically people with SAD have symptoms similar to depression. They occur during the fall and winter after daylight savings when there is less sunlight. December through February can be a challenging time for people out there who suffer from seasonal depression. Seasonal depression is said to last about 50% of the year. It is also more common among women than men. SAD should not be ignored as it can lead to long-term depression, which may lead to substance use or other harmful behaviors.
Symptoms of Seasonal Depression
According to the National Institute of Mental Health, the symptoms of major depressive disorder and seasonal depression can include:
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Experiencing changes in appetite or weight
- Having problems with sleep
- Feeling sluggish or agitated
- Having low energy
- Feeling hopeless or worthless
- Having difficulty concentrating
- Having frequent thoughts of death or suicide
The winter patterns of depression may include:
- Oversleeping (hypersomnia)
- Overeating, particularly with a craving for carbohydrates
- Weight gain
- Social withdrawal
Exercising to Cope
Many people use exercise to lose weight for physical appearance or counter high blood pressure or diabetes. However, exercise can also be used as a coping method for depression. If you can handle the cold weather, exercising outside is even better. Overeating and weight gain are some of the more noticeable symptoms of seasonal depression. Getting active will help you take your mind off things while also getting in shape.
Get Vitamin D
Winter is the coldest season of the year, so naturally, people spend more time inside. If you are spending more time inside, then you are going to receive less sunlight. Studies show that there is a relationship between seasonal depression and vitamin D deficiency. Vitamin D receptors are in the same areas of the brain related to depression.
Create a Schedule and Stick to It
If you’re struggling with seasonal depression, then you may also be struggling with sleep, whether it's taking too many naps or not being able to go to bed at a decent hour. Both of those issues can go hand in hand. A way to help your sleep issues can be to create a schedule and stick with it. Even scheduling your meals can help prevent you from overeating. Overeating and not getting enough sleep can be detrimental to your health. Meal prepping, planning exercise, fun time, and sleep time will organize your life.
Holiday Vacation time
If you know anything about the world we live in, you know that some places do not get as cold as others. If your budget permits, you can benefit from finding a warm beach instead of sitting at home in the cold or snow. Going on vacation can be rejuvenating and provide energy that will allow you to face your seasonal depression.
Write it Down
Journaling is also a great way to cope with seasonal depression. Writing down your thoughts and feelings gives you a chance to understand your emotions. While journaling, you might find out some things about yourself that you never knew. Even just 20 minutes a day can benefit your mental health. Doing this at night will also help with sleep and send you off to bed with good thoughts.
Be Proactive
During the winter, there are plenty of activities for you to engage in, including ice skating, skiing, viewing Christmas lights, plays, and more. Surrounding yourself with friends or family can also play a considerable part in battling your seasonal depression. Being proactive takes effort and the desire to want to feel better. That may not always be easy, so don’t be afraid to reach out to a friend or family member.
If you or a loved one suffers from seasonal depression or just depression in general, it’s essential to give yourself care. Suffering from depression can often lead to different forms of substance use or other harmful behaviors. The signs of depression aren't always obvious, and reaching out for help can be embarrassing for some. Don’t be afraid to seek help and support from your loved ones. This time, it is cold outside, and some may even be miles away from their family, which can be challenging. Look for the signs and symptoms of seasonal depression in people at work, school, or family gatherings. If you are more aware, you could potentially save a life. At START UP RECOVERY, we can help you on your road to recovery and help you overcome your seasonal depression. Contact us today at (310) 773-3809 for help in becoming the healthiest, happiest version of yourself.