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It May Not Be Just the Winter Blues
The winter months can bring more than just cold weather and shorter days—they can also bring feelings of sadness and stress. This phenomenon, known as Seasonal Affective Disorder (SAD), is a type of depression that typically occurs in late fall and winter.
What Causes SAD?
The primary cause of SAD is reduced sunlight exposure, which can:
- Disrupt the body’s internal clock,
- Lower serotonin levels, affecting mood,
- Alter melatonin levels, which regulate sleep patterns and mood.
Cold and dark days often lead to more time spent indoors, increasing isolation and reducing opportunities for social interaction. These factors can contribute to feelings of sadness and depression.
Who is Most Affected by SAD?
Sad is more common in:
- Women,
- Individuals with a family history of mood disorders.
Recognizing the Symptoms
Common symptoms of SAD include:
- Depressed mood, feeling sad, down, or emotionally numb,
- Irritability and trouble getting along with others,
- Fatigue and excessive sleepiness,
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Cravings for high-carbohydrate foods and weigh gain. (Bigaouette, 2023
Managing and Coping with SAD
Here are some strategies to help manage SAD:
1. Eat a well-balanced Diet
Incorporate fruits, vegetables, whole grains, and nuts into your meals to maintain energy and improve mood.
2. Exercise Regularly
Moderate exercise can boost energy levels and elevate your mood.
3. Maintain a Consistent Sleep Schedule
Adults typically need 7-9 hours of sleep per night. Keeping a regular schedule improves mood and cognitive function.
4. Stay Connected
Interacting with friends and maintaining a support system can help reduce feelings of isolation.
5. Volunteer
Helping others can add purpose and joy to your life, combating feelings of sadness. (Bigaouette, 2023
When to Seek Help
Feeling sad occasionally is normal, especially during challenging times. However, if you experience prolonged sadness, a loss of interest in activities, or suicidal thoughts, it’s crucial to seek professional help.
Resources for Help
The Columbus Consolidated Government provides an Employee Assistance Program (EAP) through the Pastoral Institute. You can contact them at 706-649-6500 for confidential support.
Final Thoughts
Seasonal Affective Disorder is more than just the “winter blues.” Understanding its causes and symptoms can help you take steps to manage it effectively. AS the days shorten and the temperature drops, many of us find ourselves struggling to shake off a sense of fatigue or sadness that seems to arrive like clockwork every year. By recognizing the signs and implementing strategies such as maintaining a balanced lifestyle, seeking social support, and reaching out for professional help when needed, you can take proactive steps to reclaim your well-being during the colder months.
Reference
Bigaouette, P. (2023, January 5). Seasonal affective disorder: Not just the winter blues. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/seasonal-affective-disorder-not-just-the-winter-blues?t&utm.
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