Winter in New
York State is often associated with holiday
memories and dazzling snowy
landscapes. Unfortunately, it can also be cold,
dark
and gloomy. As the days get shorter and temperatures drop, people tend to spend
more time staying warm
indoors and less time socializing and staying active.
For many people, the combination of cold weather and shorter days can
negatively impact mental
health. For some, this seasonal mood change is characterized as Seasonal
Affective Disorder.
Seasonal
Affective Disorder—aptly acronymized as “SAD”—is a common mood disorder that
impacts more than 3 million people every year. According to the National
Institute of Mental Health, as many as 9 percent of people residing in
northern states like New York may experience SAD.
SAD’s impacts
can vary from a minor drop in serotonin (often dubbed the “winter blues”) to
major depressive episodes. The effects of Seasonal Affective Disorder can be
truly debilitating, so it is important to know the symptoms and begin to combat
them when you notice a significant change in your mood or the mood of a loved
one.
Here are some
ideas for activities that may help to combat Seasonal Affective Disorder and
help lift your spirits this winter:
Know the Symptoms
If you
experience any of the following symptoms, it may be time to seek help and make
some changes.
- Feeling depressed for most of the day, nearly every day
- Feelings of worthlessness and hopelessness
- Having low energy
- Loss of interest in activities you once enjoyed
- Changes in weight and/or appetite
- Difficulty concentrating
Exercise and go outside regularly
During cold
seasons, it is especially easy to get into the habit of staying indoors.
Lethargic behavior and decreased exposure to sunlight are both causes of
Seasonal Affective Disorder. You can eliminate both problems by regularly
taking walks outside
during daylight hours.
Other forms of
exercise such as yoga can also help improve your mood. Exercising increases
serotonin levels and improves mind-body connection.
Make plans and keep busy
Since many
major holidays
are in the winter, it is easy to stay busy by preparing for family
get-togethers and other events. Whether you’re preparing
a meal or adorning your house with festive
décor, there’s always something that you can do to distract yourself
and keep busy.
Use a SAD therapy lamp
One of the most
common treatments for SAD is light therapy. This involves exposure to light
from a special type of lamp that mimics natural sunlight. Studies have shown
that light therapy can significantly decrease the effects of SAD and improve
overall mood. Seasonal Affective Disorder lamps are sold by many online
retailers and at some drug stores.
Seek help from a mental health
professional
If the symptoms
persist, it may be time to seek further help from a qualified mental health
professional.
Most mental
health professionals are well-versed in treatments for Seasonal Affective
Disorder. Supplements, medication and Cognitive Behavioral Therapy (CBT) are
some of the options they may offer to you. Remember that your mental health is
just as important as your physical health and there is no shame in seeking
help.
