SAD Proofing
This is a not so SAD story about Seasonal Affective Disorder.
The purpose of this article is to offer you a way to discern whether the “winter blues” is a time to address unresolved issues that may surface or whether you may have a true blue diagnosis of SAD. It also offers ways to kick SAD symptoms naturally and/or when to seek medical support and advice.
SAD PROOFING
This is a not so SAD story about Seasonal Affective Disorder.
The purpose of this article is to offer you a way to discern whether the “winter blues” is a time to address unresolved issues that may surface or whether you may have a true blue diagnosis of SAD. It also offers ways to kick SAD symptoms naturally and/or when to seek medical support and advice.
Seasonal Affective Disorder (SAD) is a type of depression that is typically associated with the fall and winter season.
What makes SAD different than other depressive disorders? It generally goes into remission when the weather warms up. (However, there are some that report symptoms with the summer season; albeit more rare.)
Research also indicates those most at risk are females living farther away from the equator (hello female SASS readers + Maryland!) and have a family history of mood disorders.
I have heard many clients say they think they have this disorder, the truth is many of us do go into hibernation or low energy mode when the weather cools and mama nature forces us to play inside.
From an evolutionary perspective, it makes sense. We learned to conserve our energy in the winter months when food supplies were scarce. Our bodies naturally want to hunker down. Move slower. Sleep longer. Be introspective. Crave carbohydrates. So much of our winter behavior is normal and can be embraced.
If things are coming to the surface emotionally when we slow down, it may be an opportunity to evaluate where we may not be honoring ourselves.
Is there any part of our life that is requesting an edit or an update? Perhaps something or someone that needs to be let go. This is a time when your spirit may be calling for you to let go of people, old thought patterns and behaviors or to heal wounds that have haunted us.
Essentially, how do we harness the wisdom of slo’ mo’ and apply it to our lives rather than resist it?
Often there is an inner knowing that can be heard when we aren’t moving at the spring/summer speed of light. Instead of hearing it (because the reality may be painful) we may want to medicate or slap a diagnosis on it. This may be a time to take a deep dive into what needs to be addressed.
With that said, however, if symptoms are severe and are debilitating, you should seek support and medical help. If you are having continuous hopeless and/or suicidal thoughts, get help immediately.
Symptoms of SAD:
Low energy levels and fatigue; reduced sex drive
Weight gain and often a craving for starchy and/or sugary foods
Regular bouts of hopelessness and sadness that are not situational
Poor concentration
Isolating or withdrawing socially
Suicidal thoughts
Use of alcohol or drugs for comfort
To receive a diagnosis of SAD one must meet the criteria for major depression for at least 2 years; however, the symptoms must manifest with the season and remit when the season ends.
SAD Proofing or ways to treat it:
Let There Be Light:
If you don’t have the luxury of soaking up 30 minutes of sunshine in the mornings or purchasing a light box, consider replacing some of your light fixtures with full spectrum light bulbs. According to Dr. Mercola, full-spectrum lights are “one of the most cost-effective ways to treat the winter blues.”
Full-spectrum lights (the sun is full spectrum) contain all wavelengths needed for life in both plants and animals. Thirty-sixty minutes under full spectrum lighting can increase serotonin to improve your mood, as well as help sleep and appetite.
Check out https://verilux.com or http://www.ottlite.com. (The only caution with full spectrum bulbs is they contain mercury, so read on how to properly dispose of them.)
Supplements:
Omega 3’s: Dr. Weil recommends a combined total of 1,000-2,000 mg of the essential fatty acids, per day. For a vegetarian, that means adding a tablespoon or 2 of ground flax or chia seeds, eating lentils, making friends with tofu and adding spinach. A morning shake with ginger, apple, pineapple, a variety of seeds and spinach/greens doubles up on naturally fighting flu and low mood. Meat eaters should get very fishy. Mackerel, salmon, anchovies and oysters are all very high in omega-3 fatty acids.
Has your vitamin D been tested? Vitamin D3 supplements also affect the brain and central nervous system. Taking 2000-5000 IU daily can have an impact on depression.
Move yo’ body:
Are you tired of hearing how moving your body essentially treats… everything? Well here it is again. Move it. Shake it. Spin it. Run or walk it. Dance it. Sweat at least 20-60 minutes to produce endorphins and get your neurotransmitters firing. Apply bonus points for exercising outdoors in the sunshine without sunglasses because you only get benefit from the light when it’s taken in through your retinas.
Eliminate Sugar and Refined Grains:
Author of Natural Hormonal Enhancement, Rob Faigin, states eating sugar can “max out our serotonin machinery, leaving us unhappy, carb-craving, and depressed.” I could write 47 articles on how sugar and processed food affects our dopamine, a neurotransmitter that fuels our brain. Or about how chronic inflammation due to a poor diet disrupts our spirits by causing an imbalance in our bodies. We know eating whole, real food makes our bodies hum. If it seems overwhelming, take turtle steps and start small. Find 3-4 whole food breakfasts options. Then move onto lunch until you are eating mostly real, non-manufactured foods.
Medications:
There are times when the compassionate thing to do is to get evaluated by a therapist, psychiatrist or your doctor to see what psychiatric medication may be appropriate for you. This is especially crucial, if suicidal urges or feelings of hopelessness are running the show. Typically antidepressants used for non-seasonal depression are prescribed for SAD, including the selective serotonin re-uptake inhibitors (SSRIs) like Zoloft or Prozac. Wellbutrin is one commonly used to treat SAD.
Many of us play along hopefully when Punxsutawney Phil does NOT see his shadow on legendary Groundhog Day imagining how an early spring will alleviate our winter angst. I propose we use these shorter and darker days to SAD-proof our lives in ways that propel us into the warmer months, free of internal clutter and unnecessary noise. Using this time to emerge strengthened and transformed.
Many of us play along hopefully when Punxsutawney Phil does NOT see his shadow on legendary Groundhog Day imagining how an early spring will alleviate our winter angst. I propose we use these shorter and darker days to SAD-proof our lives in ways that propel us into the warmer months, free of internal clutter and unnecessary noise. Using this time to emerge strengthened and transformed.
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