Seasonal Affective Disorder - (SAD)
This disorder tends to start late fall 🍂 and early winter 🌨, and it ends during spring 🌸 or summer ☀️. The exact cause is unknown, but it is believed it is due to shorter days, meaning less sun.
The sun ☀️ light stimulates the hypothalamus part of your brain 🧠. This area helps regulate your circadian rythm. This is your body’s internal 24 hour ⏰ sleep-wake system.
It is believed 🤔 the lack of sunlight during winter ❄️ throws off your circadian rythm. Causing your brain 🧠 to create larger amounts of the sleep 😴 hormone, known as melatonin. Making you feel sluggish. During winter seratonin a hormone that impacts your mood is decreased. Making you feel low.
Those with SAD experience symptoms of depression 😞, such as; feelings of hopelessness, lack of motivation, increased appetite 🍪🍩🥯 (carbohydrates), problems sleeping 💤, withdrawing socially, and feeling sluggish 😓, etc. In severe cases there is suicide ideation and attempts.
SAD also affects cognitive functions, like; impacting your memory 💭, problems concentrating 🤔, difficulties with finding the correct words, and being forgetful, etc.
Light 💡 therapy - 30 min daily (phototherapy) these are boxes that produce bright white light. Sit about a foot away from the light box. Keep your eyes open, but don’t stare 👀 directly at the light. You can also read 📖, draw ✏️ or watch tv 📺 while being exposed to the light.
Dawn simulator: this is a device that gradually increases the amount of light 💡 in your bedroom in the morning to simulate the rising sun 🌅 and wake you up.
Medication 💊 and psychotherapy are beneficial. Don’t wait for SAD to become overwhelming. Ask for help if needed.
Exercise - regularly. This is important because working out 🏋️♀️ releases endorphins. A feel good chemical. That will help improve your mood.
Go outside: try to get some sunlight ☀️ before 10am. It might not be much light, but it will help.
Increase the amount of light: for example, keeping the blinds open at home or work and sitting near a window.
Vitamin D supplements: I am not a doctor 🥼, so please visit your physician and ask ❓them which vitamins they recommend and which dosage is best for you.
Be social: SAD makes you want to withdraw 🙅♀️ from others, but do not do that. Socializing can help lift your mood, especially if you are around funny 😆 and entertaining people.
Travel 🧭: if you can afford it take a vaction ✈️ to warm tropical places.
Eat healthy: SAD makes you crave sugary 🍭 🧁🍫 and carbohydrate 🍞 🍝 🥛 foods. So instead, eat a balanced nutritious meal. Make sure to get enough fruits 🍌 🍎 and vegetables 🍅 🥬. Green smoothies or juices 🥤 are a good way of sneaking in vitamins and minerals into your diet.
Important info: the farther up north you live, the worse this disorder can be. If you live in a place where days are extremely short and feel like you are losing control. Please ask for help.
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