Jun 27, 2023
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Mind & Mood
Coping strategies for darker days
Understanding Seasonal Affective Disorder (SAD)
As the days grow shorter and the sun takes its annual retreat, many people find themselves grappling with a shift in mood and energy levels. This seasonal phenomenon is known as Seasonal Affective Disorder (SAD), a type of depression that occurs with the changing of the seasons, most commonly in the fall and winter. Understanding the impact of decreasing daylight hours on mental health and employing coping strategies is vital for managing SAD effectively.
The impact of decreasing daylight hours
The reduced exposure to natural light during the fall and winter months can disrupt the body’s internal clock and lead to a range of emotional and physical symptoms. Some common signs of SAD include persistent sadness, fatigue, irritability, weight gain, difficulty concentrating, and a craving for carbohydrates.
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Coping strategies for SAD
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Light therapy: Light therapy, or phototherapy, involves sitting in front of a specialized lightbox that mimics natural sunlight. Daily exposure to this light can help regulate mood and improve symptoms of SAD. It's essential to use a lightbox specifically designed for SAD and follow your healthcare provider's recommendations.
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Spend time outdoors: Maximize your exposure to natural light by spending time outdoors, even on cloudy days. A brisk walk during daylight hours can have a positive impact on your mood and energy levels.
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Mindful exercise: Engage in regular physical activity, which can boost endorphins and alleviate symptoms of depression. Activities like yoga, meditation, and deep-breathing exercises can also help manage stress and improve overall well-being.
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Maintain a healthy diet: Be mindful of your eating habits during the darker months. Incorporate a balanced diet rich in fruits, vegetables, and lean proteins. Reducing sugar and caffeine intake can help stabilize your energy levels.
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Social connection: Stay connected with friends and family members. Social support is crucial for managing SAD. Plan gatherings or virtual meet-ups to combat feelings of isolation.
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Establish a routine: Stick to a consistent daily routine to maintain a sense of structure and stability. This can help manage symptoms by reducing uncertainty and anxiety.
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Seek professional help: If SAD symptoms persist and significantly interfere with your daily life, consider consulting a mental health professional. They can provide therapeutic strategies, such as cognitive-behavioral therapy (CBT) or medication, tailored to your needs.
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Plan for spring: Remind yourself that the dark days are temporary. Create plans and goals for the spring and summer to maintain hope and motivation.
Managing SAD's impact on mental health
Seasonal Affective Disorder can be challenging, but with the right strategies and support, you can manage its impact on your mental health. By incorporating these coping techniques into your daily life, you can shed light on the shadows that SAD casts and embrace the changing seasons with resilience and positivity.
To speak with someone about your feelings schedule an appointment with your primary care physician if needed. If you need a doctor, TidalHealth has providers located near you as well as the TidalHealth Crisis Center and other resources near you.
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