Seasonal Affective Disorder (SAD),
Winter Blues & Self-Care Tips to Get Ahead of Symptoms
Each year, millions of Americans are affected by this condition, which brings on significant mood changes in response to the changing of seasons.
Typically, SAD occurs during late fall and winter months, when there is less sunlight and colder weather. The symptoms usually lift during the spring and summer months.
SAD is a type of depression, so the symptoms look similar to depression symptoms, and can include:
- Sad, anxious, or “empty” feelings
- Feelings of hopelessness, guilt, worthlessness, or helplessness
- Loss of interest or pleasure in formerly enjoyable activities
- Fatigue and decreased energy
- Overeating (or conversely, lack of appetite)
- Difficulty concentrating, remembering details, or making decisions
- Social withdrawal
- Thoughts of death or suicide
Weight gain and too much sleep, known as hypersomnia, are very common with SAD. The more severe symptoms include hopelessness, worthlessness, and thoughts of suicide.
What is the difference between “Winter Blues” & SAD?
Winter blues
“Winter blues” typically happen every now and then during the colder months. You may feel sad or want to stay home, but you’re still able to function.
For example, you decide to cancel social plans to stay home but still take interest in your normal activities, like watching TV or crafting. You may just want to hunker down inside more and not be around others. The next day, you may be able to go out and engage with friends or coworkers.
You still enjoy life, but you may pull back a little bit. “Winter blues” could also be related to some sort of external stressor, like a death during the holidays.
Seasonal Affective Disorder
Seasonal affective disorder is a more prevalent pattern, where a person loses interest in many areas of their life. With SAD, you want to stay home but you don’t want to watch the shows you like or eat your favorite foods. You withdraw from life on a global scale.
What’s tricky about SAD is it gets better in the spring. People may not seek treatment because they may consider it merely the winter blues. But SAD is a major depression with seasonal patterns, which is the official diagnosis – it’s more serious than just the winter blues.
If you have some of these symptoms, consider talking to your health care provider. Seasonal affective disorder can improve with proper treatment.
Treatment & Self-Care for Seasonal Affective Disorder
If you’ve been diagnosed with seasonal affective disorder, your treatment plan may include a combination of light therapy, vitamin D supplement, cognitive behavior therapy and possibly medication.
Self-care is key with SAD because it tends to take on a predictable pattern. This means patients can implement prevention strategies in anticipation of severe symptoms. If you have seasonal affective disorder, there are some things you can do to help get ahead of your symptoms:
- Make a habit of getting out for a daily walk. This helps your mood by breathing in fresh air and providing a change in scenery, all while exercising.
- Add vitamin D into your diet and nutritional changes. Consult with a nutritionist or physician on what kinds of things you should target in your diet or what you should increase.
- Plan fun activities and stick to those commitments. Once SAD begins, you’re more likely to pull back and cancel plans.
- Get social with friends and family. This helps stimulate your mind and mood by being around others.
- Move your body with physical activity. It doesn’t have to be hard exercise, but moving your body will provide physical stimulation. If you can participate in an exercise group or class, that allows you to get physical and social benefits.
- Reach out to your support network. Tell your family and friends how this change of season affects you so they can check in on you. They can also help hold you accountable to your commitments and support you.
Don’t be a Grinch this holiday season!
Certain foods contain compounds that may impact the neurotransmitters dopamine, serotonin, and GABA, possibly brightening your mood. Healthy mood-boosting foods include fatty fish (omega-3), dark chocolate, fermented foods, bananas, oats, berries, coffee, beans and lintels as well as, nuts and seeds.
Baked Sweet Potatoes with Cranberries & Turkey
- 4 medium sweet potatoes
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4 tablespoons extra-virgin olive oil, divided
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8 cups packed chopped stemmed kale
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1 cup cranberries, thawed if frozen
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2 cups shredded or diced cooked turkey
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1 tablespoon honey mustard
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2 teaspoons minced shallot
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½ teaspoon salt
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¼ teaspoon ground pepper
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1 tablespoon pepitas, toasted
Directions
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Position racks in upper and lower thirds of oven; preheat to 425°F. Line a large rimmed baking sheet with foil.
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Prick sweet potatoes in 3 to 4 spots with a fork. Rub with 1 tablespoon oil and place on the prepared baking sheet. Roast on the lower rack until tender, 35 to 45 minutes.
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After the first 20 minutes, toss kale with 1 tablespoon oil in a large bowl. Spread in an even layer on another large rimmed baking sheet. Roast the kale on the upper rack, stirring once, for 10 minutes. Push the kale to one side and add cranberries and turkey to the other side of the pan. Continue roasting until the kale is crisp, the cranberries have burst, and the turkey is hot, 5 to 8 minutes more.
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Whisk the remaining 2 tablespoons oil, honey mustard, shallot, salt and pepper in the bowl. Add the kale, cranberries and turkey and toss to combine.
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Holding each sweet potato with a kitchen towel to protect your hands, make a lengthwise cut without cutting all the way through. Pinch the ends to expose the flesh. Serve topped with the turkey mixture and pepitas.
