Feeling Blue? Conquer SAD’s Grip on Your Mood This Winter

Some people find themselves feeling blue at the onset of fall and winter but can’t pinpoint the cause of the switch in their moods. Seasonal affective disorder (SAD) is a form of depression that generally comes in response to changes in the natural day/night cycle during fall and winter. While the exact cause of SAD isn’t known, there are still treatments to combat this disorder, which some people think of as the “winter blues.” SAD affects as many as 11 million Americans annually. Due to the complexity of SAD, it’s important to look at the symptoms, potential causes and treatment options available.

What Is Seasonal Affective Disorder? Know the Symptoms

SAD symptoms can be different for everyone. As with every illness, there are some common factors, but each person has a unique experience. Some clear signs that you may be suffering from SAD or “winter blues” include:

• Feeling sad, anxious or empty with no clear cause
• Restlessness and irritability
• Decreased energy
• Sleeping more than usual or difficulty falling and staying asleep
• Difficulty concentrating, remembering details or making decisions
• Weight loss or weight gain
• Feeling hopeless, helpless or worthless
• Loss of interest in activities you normally enjoy
• Thoughts of suicide
• A change in appetite and cravings
• Physical symptoms such as headache or stomachache

Some people experience milder symptoms. Occasionally, however, SAD can make normal functioning impossible and affects everyday life. Around 6% of SAD cases are severe enough to require hospitalization. Therefore, it’s important to recognize the signs and research treatment options.

Who Gets SAD?

While anyone can suffer from SAD, some people are at a higher risk of developing the disorder. Women are more likely to suffer from SAD, with 3 out 4 affected by this disorder seasonally. SAD symptoms become noticeable around age 20, though younger people may still suffer from the disorder. Risk of developing SAD tends to decrease with age.

Geography plays the most important role in who develops seasonal affective disorder. The farther north you live, the more likely you are to suffer from this form of depression. People in Canada or the Northern U.S. are eight times more likely to suffer from SAD than people living in sunny and warm locations such as Mexico or Florida.

Suspected Causes

While there’s still some debate about the exact causes of SAD, medical professionals can make some educated guesses about what may cause this disorder.

• Lack of sunlight: This may disrupt the circadian rhythm that regulates your body’s internal clock. The disruption can cause sleeplessness or fatigue, causing you to feel tired all day.
• Increased amounts of melatonin: Our brains secrete this hormone to help us fall asleep. Sunlight suppresses melatonin production, so winter days with less sunlight can lead to increased production.
• Reduced serotonin levels: Serotonin is a neurotransmitter that affects mood. It’s often considered the happiness chemical. Sunlight deprivation can cause a drop in serotonin, which may lead to depression.

Those living farther north should be aware of these signs when evaluating their mental health.

Treatment

So, what do you do if you think you are suffering from SAD? Luckily, there are multiple ways to cope with seasonal affective disorder. The following are some tips for addressing your SAD symptoms:

• Maximize your exposure to natural sunlight: Since sunlight deprivation is believed to play a big role in the onset of SAD, getting as much sun as possible is one way to combat it. Sit near sunny windows whenever possible. Open curtains to let in natural light. Try to make rooms as bright as possible by using light wall colors and upholstery. Mirrors can also brighten up a room and make it seem more open.
• Try to engage in activities you enjoy: It can be hard to push through the funk you’re feeling. However, simply getting out and doing something you usually enjoy can help raise your spirits. Spend time with family and friends who are caring and supportive.
• Practice healthy habits: Limit time spent staring at screens, try to reduce stress and keep a well-balanced diet. Personal hygiene is a pretty important part of this. You’d be surprised by the difference a good shower can make in your mood. Limit caffeinated drinks and do your best to keep a regular sleep schedule. Exercise regularly, even if it’s just for a few minutes every day.
• Give light therapy a try: Light therapy is meant to replace some of the natural light missing from your short winter days. There are several types of products available to assist with light therapy. Do some research before deciding which product is best for your needs.
• Talk to your doctor: Your mental health is important. If you feel that you can’t safely manage SAD on your own, your symptoms are getting in the way of a normal life or you feel suicidal, it’s time to call your doctor. Therapy and antidepressants are just two things your doctor could recommend to help you through the winter. Be honest about your symptoms and how you’re coping. Holding back your feelings only makes it more difficult for your doctor to give you the treatment you need.

By recognizing the signs of SAD early on, you can help combat this disorder and get back to a happy and healthy life. Next time you feel the winter blues strike, remember that you’re not alone. Millions of people suffer from SAD.

You don’t have to struggle by yourself. Depression can make you feel as if there’s no way out, but it’s important to remind yourself that this illness is lying to you — help is out there.

Pick Purposeful Products to Banish the Winter Blues

People often warn that money can’t buy happiness, and that’s true for the most part. However, people can get the next best thing by selecting products that help them overcome the most disruptive aspects of winter blues. The most effective way to do that is to find options that align with professionals’ recommendations for coping with this issue.

Verilux HappyLight Lucent

Medical experts still have more to learn about the winter blues, but one suspected cause is a lack of sunlight. Even though the best remedy is to go outside more often, that doesn’t necessarily do the trick if someone lives in a part of the world with many overcast days during this time of year. They can compensate by purchasing a SAD lamp, sometimes marketed as a light therapy lamp. These products mimic sunlight and allow people to recreate the effects while sitting indoors. 

The Verilux HappyLight Lucent is a user-friendly option that provides ultraviolet-free light in intensity levels at up to 10,000 lux. Its space-saving design is ideal for placing on a desk or other flat surface, allowing people to enjoy its benefits while working, eating breakfast, or doing other daily tasks. 

The included stand keeps the light stable, whether used horizontally or vertically. Users can also detach that accessory, making it easier to put the light in a bag when traveling.

SwitchBot Automatic Curtain Opener

Sometimes, relatively easy life changes can have major impacts. For example, using a pill reminder to stay on top of prescribed medication could help you manage chronic conditions and feel the effects of symptoms less often.

Although people may have fewer opportunities to enjoy natural sunlight during the times of the year they experience SAD, taking advantage of it when possible is still worthwhile. A product that lets users open the curtains automatically is ideal for the winter months because they can stay curled up on the couch under a throw or otherwise stay warm while letting more light inside.

The SwitchBot Automatic Curtain Opener has an upgraded, high-performance motor and works with popular smart home products, including Alexa, Google Home and Apple Home. The product also offers a silent mode, which allows the curtains to open and close more quietly. This option is ideal for people who want to open the curtains first thing in the morning and gradually ease themselves into the sounds of the day. 

People also have multiple ways to control their curtains. The possibilities include using the app to open or close a specific percentage, or to set up full automation with custom schedules. Consumers with compatible voice-enabled products can also operate their curtains with spoken commands.

MOXE Frost – Energizing Aromatherapy Nasal Inhaler

The winter blues can leave people feeling lethargic and less interested in activities they once loved. There’s no quick fix that works in all cases, but some easy adjustments can make a meaningful difference in how they feel. 

Stimulating the senses is an accessible option for many, especially due to the rise of aromatherapy products. Although some have a relaxing effect, others encourage people to feel more energized. Many also come in handy containers, allowing users to take quick inhales of the scents after keeping the products in their purses or pockets. The MOXE Frost – Energizing Aromatherapy Nasal Inhaler is a good example of the possibilities. 

The blend includes numerous essential oils, including peppermint, eucalyptus and wintergreen. These therapeutic-grade substances offer a 100% pure and natural way to feel more focused and ready for whatever the day brings. The formulation also works without causing a burning sensation and does not cause people to form a dependency on the product.

A Motivational Journal

Overcoming a seasonal slump often has a lot to do with your state of mind. When you’re already feeling down because of the dull days, it’s not always easy to get yourself in the mood to become involved in something that could serve as a healthy distraction. A motivational journal may provide the push you need to become more aware of the things that are within your control that ultimately help you banish the winter blues.

Do It For Yourself: A Motivational Journal is a good option because it blends fun graphics with 75 prompts to get you thinking. Whether you want to start a new project or make plans for the future, this is a diverse book that can help you do those things and many others. It works for any goal. You can also start from whatever phase you’re currently in and enjoy how the exercises encourage you to adopt a different outlook that can help you through the difficult times.

Getting into a daily habit of responding to a journal prompt or jotting down thoughts as they arise can be an effective way to increase clarity and help you figure out the best actions to take when the darker, shorter days make you feel a bit discouraged. You may even want to do these exercises with a friend to enjoy the increased motivation that often comes from the accountability aspect.

A Symptom Diary

If people buy new products and change their lifestyles but still feel minimal or no relief, it’s a good idea for them to make an appointment with their doctors. That’s particularly true because the symptoms of SAD can also occur because of numerous other conditions, including some that need prompt treatment.

Many physicians appreciate it if their patients arrive with detailed information about how they have been feeling, when it started, and what impact the symptoms have on their lives. A symptom diary is an ideal way to stay organized, and the Clever Fox Medical Planner Daily is well worth considering. It has enough pages to record data for up to three months and offers plenty of space to write the information.

The included stickers help you set reminders or designate specific days, while the pockets and three bookmarks make this diary more convenient for everyday use, making it easy for you to give them concrete information rather than assumptions and guesswork about how you are feeling and why.

You Can Conquer the Winter Blues

Feeling down because of the time of year and the associated weather and sunlight trends is an everyday reality for people around the world. Knowing what causes this issue and how to treat it can make you feel empowered rather than helpless and prove that you have many reasons to feel hopeful.