Seasonal affective disorder could hit hard this year amid the pandemic where social distancing and limited contact with family or loved ones are implemented.

Aside from the pandemic, winter is on the horizon, and it gets darker earlier each day, Times Now News reported.

How to Combat Seasonal Affective Disorder In The Pandemic’s Winter Months

(Photo : Marcos Paulo Prado/ Unsplash)
How to Combat Seasonal Affective Disorder In The Pandemic’s Winter Months

Jaime Blandino, a clinical psychologist and co-founder of Thrive Center for Psychological Health in Decatur, Georgia, said, "Our emotional winter is coming."

Seasonal affective disorder, also known by its acronym, 'SAD,' is a form of depression people get for a few months each year, commonly during the late fall and winter months. SAD can also appear during summer and could go away as the season changes. 

During winter, fewer sunlight hours can cause a drop in brain chemicals, which regulate mood, often called the "happy molecule" for contributing to well-being.

According to the American Psychological Association, to help stimulate melatonin production, which helps people sleep, we also depend on sunlight. 

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The APA's senior director of health care innovation, Vaile Wright, said that seasonal affective disorder could worsen this year knowing how much we rely on the outside as a sort of respite. 

People need to have episodes of major depression that coincide with a particular season for at least two years to receive a SAD diagnosis, as per the National Institute of Mental Health. This condition is more common in women and affects about 5 percent of the U.S. population.

More frequently, SAD occurs with people who live from the equator lie Alaska, which has a darker winter season. SAD is also more common among young adults and women.

This condition may affect various people differently. However, the symptoms may vary from each person, and some of the common symptoms of the seasonal affective disorder include: 

  • Hopelessness
  • Feeling sad
  • Feeling tired during the daytime
  • Sleeping problems
  • Restlessness
  • Increased irritability
  • Agitation
  • Concentration problems
  • Lack of interest
  • Decreased libido
  • Unexplained weight gain
  • Loss of appetite

People with severe seasonal affective disorder cases may experience suicidal thoughts, requiring immediate professional consultation, as per The Health Site.

How to fight seasonal affective disorder?

1. Light therapy

Some studies revealed that experiencing light treatment could help decrease SAD symptoms. To start the light treatment, sit in the front of a box that exudes a bright light to make you feel better and ease winter blues.

2. Have enough Vitamin D

Less sunlight can affect serotonin levels, a mood-regulating chemical, and could lead to having a seasonal affective disorder. Vitamin D has a vital role in regulating the mood and combating depression; research has shown.

If you cannot get enough sunlight exposure, you could have a vitamin D supplement for your body's nutrition and sufficient vitamin D supply.

3. Exercise

It is not a surprise that physical activity is essential in keeping your overall health checked. Exercise may also release endorphins, which will help uplift mood and make a person feel better. 

4. Avoid excessive sugar

People who suffer from SAD commonly have food cravings. Comfort foods such as sweets can elevate the problem and could make you feel even worse. 

5. Manage Stress

Stress adds to an array of health conditions, including SAD. This is why a person must try to manage stress levels to keep problems at bay. A good sleep pattern, meditation, or cutting back on smoking and alcohol will help.

6. Get Enough Sleep

People who have enough sleep of at least 7-8 hours and could take short naps are more likely to be happy, as per the National Institute of Neurological Disorders and Stroke.

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