Seasonal Depression Is Real: Expert Tells What Are The Best Ways To Deal With It

Many of us feel down and a bit less energetic when it is raining or if it is the rainy season, some feel it in winter. Some chalk it up to fewer things to do and feeling tired because they didn’t sleep well, but it could be Seasonal affective disorder (SAD). SAD is a form of depression that follows a predictable pattern, typically starting in the fall and lasting through the winter. It can leave you feeling drained and moody, but these symptoms usually improve during spring and summer. If you suspect you might have SAD, don't ignore it. There are effective treatments available, including light therapy, counselling, and medication. By seeking help, you can maintain your mood and energy throughout the year.

What makes SAD worsen?

According to Dr. Dharmesh Shah, Founder and Director of Holistica World, a practising psychologist for 24 years, “Seasonal depression tends to worsen during the monsoon due to several factors, including reduced sunlight, higher humidity, and lower temperatures. The lack of sunlight can disrupt your body's internal clock and reduce serotonin levels, which can lead to feelings of depression.” Sunlight plays a huge role in treating SAD as well.

The rainy weather can lead to increased feelings of isolation, as people are more likely to stay indoors. This, combined with the natural changes in the environment, can exacerbate symptoms of SAD. Physical discomforts like body pains and mood swings can also become more pronounced during this time.

What are the effective coping mechanisms?

No mental health issue is completely predictable, sometimes it hits us at the most inconvenient times like a public place or a traffic jam and feeling extremely anxious, in that case, Dr. Shah suggests assessing the situation and your safety as a first step, knowing how safe you are can help you, “To manage anxiety, practice deep breathing and stay aware of your body's responses. Listening to calming music or watching something on your phone can be great distractions.” He also suggests some effective coping mechanisms.

Acknowledge the condition and its triggers

Seasonal affective disorder (SAD) is a type of depression that typically occurs during the fall and winter months. It can be triggered by reduced sunlight exposure, changes in sleep patterns, and hormonal fluctuations. Recognizing these factors can help you understand your symptoms and develop effective coping strategies.

Maximize sunlight exposure

Even on cloudy days, spending time outdoors can significantly boost your mood. Aim for at least 30 minutes of sunlight exposure daily. If outdoor access is limited, consider using artificial light therapy, which simulates sunlight.

Engage in physical activity and hobbies

Regular exercise is a powerful tool for managing SAD. It releases endorphins, which can help improve mood and reduce stress. Additionally, engaging in activities you enjoy can provide a sense of purpose and fulfillment.

Maintain a healthy diet

A balanced diet can support your overall well-being and help regulate your mood. Focus on consuming whole foods, fruits, vegetables, and lean proteins. Avoid excessive amounts of processed foods, sugary drinks, and caffeine.

Practice grounding techniques

Grounding techniques can help you stay present and reduce anxiety. Deep breathing exercises, mindfulness meditation, and yoga can all be effective tools. Prioritize a consistent sleep schedule to ensure adequate rest.

Seek social support

Connecting with friends and family can provide emotional support and reduce feelings of isolation. Joining support groups or online communities can also be beneficial, as you can connect with others who understand your experiences.

Utilize technology

Technology can be a valuable resource for managing SAD. Listen to calming music, practice mindfulness through meditation apps, or watch uplifting videos to boost your mood.

Employ healthy distractions

Engaging in enjoyable activities can help you cope with negative emotions. Try listening to music, watching a movie, reading a book, or pursuing a creative hobby.

Consider medication (If Necessary)

For severe cases of SAD, medication may be necessary. Consult with a healthcare professional to discuss your options. Remember to combine medication with lifestyle changes for a holistic approach.