Falling leaves and shorter days remind us that winter is quickly approaching. If you’ve been depressed because of the coming winter, you may have Seasonal Affective Disorder, or SAD. This type of depression is related to the changing of seasons that is typically experienced during the winter months, when people are exposed less to sunlight.
Seasonal changes in sunlight can affect your natural circadian rhythm, the internal clock inside your body that regulates your physical, mental, and behavioral changes. Disruption of the circadian rhythm can significantly mess up your mood.
SAD affects around 4 to 6 percent of the population, while a more mild form of the disorder known as the “winter blues,” affects 10 to 20 percent of the population. SAD is most commonly found in people who live at least thirty degrees above or below the Equator, which includes Ithaca. Winters in Ithaca can influence dark and gloomy moods and an overall bleak outlook on life in its inhabitants.
Sharing many common symptoms of depression, SAD can induce anxiety, feelings of self-hate, and stress. Some may also have issues with frequent oversleeping, overeating, heaviness in arms and legs, consistent low mood, or restless activity/pacing. These symptoms often come into effect and resolve at approximately the same time of year. But if you suffer from SAD, there are numerous treatment options you can do to be more positive.
The first treatment available is sunlight. Try to go outside often to get as much natural sunlight as possible, because it can boost your mood. You can also try light therapy, which simulates natural sunlight by exposing you to bright lights. Studies have shown that light therapy is 85 percent effective in SAD cases. A lightbox delivers bright, white light that is ten times more intense than household light bulbs. All you have to do is sit in front of the mirror-shaped light for fifteen to thirty minutes a day, and you may notice changes and improvements to your mood and everyday life during the winter. The third treatment option is self-care. Eating right, exercising regularly, dealing with stress, and reaching out towards family and friends can alleviate symptoms.
The chilly and dreary weather may be or become the cause of your sadness, fatigue, and lack of energy due to Seasonal Affective Disorder. Keep in mind that there are treatment options and methods to help you stay positive throughout the school year and the changing seasons.