Learn How to Get Your Happy on Despite Feeling SAD
It’s that time of year again. The days: short. Temperatures: cold. And sunny skies make way for endless gray. These changes – though reminders of happy holidays to come – can also trigger unpleasant shifts in mood for many of us, especially when the clock falls back in November.
Seasonal Affective Disorder (SAD, for short) is a type of depression that often occurs during the fall and winter months when sunlight is scarce.
What does it look like?
According to the American Psychological Association, these are some of the telltale signs:
- Feeling sad or hopeless
- Lacking energy
- Changes in sleep and appetite
- Loss of interest in activities, and in extreme cases…
- Experiencing thoughts of death or suicide
However, SAD is treatable.
How to Cope
Dr. Sushma Nagabhairava, a family medicine specialist with Silver Cross Medical Group, offers five helpful ways to beat the seasonal blues:
- Stay active.
Struggling with SAD can make getting out of bed feel like an impossible task. But as studies have shown, mental health and physical activity are closely linked. That means moving around (going for walks, doing a workout, or even playing with a beloved pet) can seriously lift your mood.
- Eat healthy foods.
Dr. Naga encourages those dealing with SAD to focus on creating a balanced diet. Fruits and veggies, protein-rich snacks, and vitamins such as B-12 and D are all great choices to get you back to feeling your best.
- Catch up with family and friends.
Self-isolation is another symptom of SAD that can really sink your mood. But there’s no better time than the holiday season to connect with close loved ones. When you find yourself spending too much time alone, it’s time to get together with family and friends, which can do a lot to lift your spirits.
- Look into light therapy.
Lightboxes, which you can find online for purchase, are very beneficial for those struggling with SAD. Designed to simulate sunlight, these tools used over time can boost serotonin in the brain – and lift your mood.
- Talk to a trusted professional.
When symptoms become too much to handle, try speaking with a licensed therapist. Cognitive Behavioral Therapy practitioners are excellent resources for learning coping skills. They may even suggest talking to your doctor about taking SSRIs (selective serotonin reuptake inhibitors), a helpful kind of antidepressant medication.
So, as the seasons change, and with it, the amount of sunlight you see, check in on yourself. Are you feeling down or more low-energy than usual? You might be suffering from SAD. If these symptoms persist or worsen, it’s time to make an appointment to see your primary care physician.
About the doctor: Sushma Nagabhairava, M.D. is a board-certified family medicine doctor. As a family physician, she provides care for patients of all ages from newborns to seniors. Dr. Nagabhairava has a special interest in preventive care services and chronic disease management and strives to help patients understand their health issues, guiding them to make informed decisions while respecting their choices.
For more information or to schedule an appointment with Dr. Nagabhairava, please visit www.silvercross.org
