As winter slowly comes to an end and we all start preparing for early Spring you might notice you just don’t feel like yourself. Have you experienced negative changes in your mood or behavior as the season gradually changed? Well, this could be a sign of Seasonal Affective Disorder (SAD).
Those who experience SAD usually notice changes in mood during January and February and don’t feel like themselves until around May. However, SAD can be experienced during any transition of seasons.
Noticeable changes to look for include:
- Appetite changes (especially with cravings for foods in high carbohydrates)
- Low energy
- Loss of interest in hobbies
- Excessive or oversleeping
- Feelings of hopelessness, worthlessness, and/or guilt
- Weight gain or loss
This could be caused by one’s circadian rhythm or biological clock being off due to lack of sunlight. A reduction in sunlight tends to lead to decreased levels of serotonin (correlated with mood shifts) and melatonin (correlated with sleep patterns, negative and positive effects disrupt mood)
There are tips that are recommended to help the reduction of these symptoms and risk factors:
- Go outside more to get fresh air and exposure to sunlight
- Exercise for 30-60 minutes a couple of times a week or more
- Spend quality time with family, friends, and peers
- Seek advice from health professionals
- Buy some in/outdoor plants – especially easy care plants like aloe vera (Aloe barbadensis miller), snake plant (Sansevieria trifasciata), cast iron plant (Aspidistra elatior), succulents (multiple families), etc.
- Maintain a consistent sleep schedule
- Intentionally seek joy and make space/time to do so
- Consume food with omega-3 fats (think of fish, soybeans, walnuts, etc.)
- Purchase a SAD light to try light therapy, which is using a light box with 10,00 lux, and relax in front of the light for about 30 minutes every morning before starting your day
I recommend trying every tip until you find one you’re particularly fond of and that works. While doing so the best thing to do is find a health professional near buy if you are concerned about your mental and physical health.