3 expert tips to help you fight seasonal depression

It’s that point of 12 months again. The leaves are starting to change colours, the sun is setting earlier, and we’re layering. While this season brings a variety of joy, for a lot of, the end-of-year crisis often gives way to sadness. We’ve probably all heard of the terms seasonal depression and winter depression. However, if you experience these constant feelings in the course of the colder months, there’s a medical term for this experience. You could also be coping with Seasonal Affective Disorder (SAD).

“There is still speculation about what causes climate change to cause depression,” says licensed trauma psychologist and writer of the book Dr. Mariel Buque. “But the culprit is thought to be vitamin D deficiency,” which is simpler to get the sunnier seasons. “SAD is more common than most people think. I hope that understanding this will help us reduce the stigma around this issue.”

In honor of World Mental Health Day, Dr. Buqué shares more information below about SAD and the way to combat it.

What is SAD?

“It is a season-long depression that occurs during the winter months in places that experience climate change and reduced sunlight at certain times of the year. This is why they are also called winter blues. Less exposure to the sun” and, therefore, vitamin D “increases the production of melatonin, the hormone responsible for drowsiness. This reduces levels of serotonin, which is, in part, a hormone related to mood.”

How does it differ from general depression?

“SAD is directly related to the changing seasons, and other people often experience symptoms yearly. However, because the season changes, these symptoms often disappear. However, the symptoms themselves are quite similar to depression, which is why it’s also considered a form of depressive condition. Common symptoms include fatigue, irritability, difficulty concentrating, changes in appetite, feeling continuously sad and lack of interests.

How to fight it?

Try therapy

“First and foremost, if you notice any signs of depression, it may be helpful to reach out to a mental health professional to help with mood swings and help you establish a healthy sleep schedule to encourage greater mood balance.”

Increase your vitamin D intake

“Secondly, an excellent idea this season is to eat foods wealthy in vitamin D and spend more time outdoors. The more you help your body absorb the nutrients it’s missing, the higher likelihood you have of getting your mind and body back into balance.

Choose light therapy

“Third, use light therapy devices to simulate the sunshine you receive from the sun. It simulates outdoor light and may help you achieve a more balanced mood.