You know those incipient melancholy feelings that creep in during the slowly shortening, dark, cold and rainy days. You compare them to those bright, sun-filled summer ones. For some, this change of seasons brings uncomfortable feelings, frequent bouts of sadness, even depressive feelings. Autumn can indeed affect our mood, but the impact can vary from person to person. Some individuals may experience positive effects on their mood during the autumn season, for others it can be much more challenging. We use the name seasonal affective disorder to characterize these intense moods and feelings, the onset of which directly correlates with the onset of the fall and winter seasons.
Seasonal affective disorder (SAD) is a type of mood disorder that is related to the changes in the seasons, particularly the transition from summer to autumn and winter. It is often referred to as "winter depression" because it usually occurs during the fall and winter months when daylight hours are shorter. However, it should be noted that some people may experience a less common form of SAD, known as "summer SAD," which occurs during the spring and summer months.
Let's now describe the main symptoms of this seasonal affective disorder
- Depressed mood: Feelings of sadness, hopelessness and low energy.
- Increased need for sleep: People with SAD often sleep more than usual and find it difficult to wake up in the morning.
- Appetite changes: SAD can lead to overeating, especially cravings for sweets, which can lead to weight gain.
- Loss of interest in activities: individuals with SAD may lose interest in activities they once enjoyed.
- Difficulty concentrating: problems with focus and concentration are common.
These are the main symptoms of this disorder, which we encounter very often. These symptoms have an impact on reducing the quality of life, they also affect our partner and family life. The exact cause of SAD is not fully understood, but it is thought to be related to changes in light exposure, which can disrupt the body's internal clock (circadian rhythm) and affect the production of certain neurotransmitters such as serotonin and melatonin.
Autumn can be a trigger for SAD in some individuals as it marks the beginning of a reduction in daylight and less exposure to natural sunlight. As the days get shorter and darker, this can lead to the onset or flare-up of SAD symptoms. However, not everyone experiences SAD and some may even like and enjoy the autumn season.
If you suspect that you or someone you know is experiencing symptoms of seasonal affective disorder or struggling with mood changes in the autumn or winter months, it is essential to seek professional help. Treatment options for SAD may include light therapy (exposure to bright artificial light), psychotherapy, lifestyle changes, and possibly medication, as well as increasing physical activity and maintaining a regular sleep schedule
Seasonal affective disorder (SAD) can be challenging to deal with, but there are several effective strategies and treatments to help combat its symptoms. It is essential to work with professionals when dealing with this disorder.
First of all, we start with what we can already change at home, for example in the kitchen.
Lifestyle changes
Exercise: Regular physical activity can help improve mood and reduce SAD symptoms. Aim for at least 30 minutes of exercise most days of the week.
Meals: Maintain a balanced diet rich in fruits, vegetables, whole grains and lean proteins. Omega-3 fatty acids, found in fish, flaxseeds and walnuts, can also help improve mood.
Sleep: Create a consistent sleep schedule and practice good sleep hygiene to ensure you get plenty of restorative sleep.
Stress reduction: Engage in stress reduction techniques such as meditation, deep breathing exercises or yoga to manage stress and anxiety.
Go outside: Whenever possible, spend time outdoors during daylight hours, even on cloudy days. Natural light can help regulate your circadian rhythms and boost your mood.
Social support: Stay connected with friends and family members. Engaging in social activities and maintaining a support network can provide emotional support and reduce feelings of isolation.
Consider your environment: Make your living and working spaces as pleasant and comfortable as possible. Open the blinds, use brighter lighting and add cheerful decorations.
If these lifestyle changes do not affect the SAD, consult a healthcare professional: If you suspect you have SAD or are struggling to manage your symptoms, seek help from a mental health professional, such as a psychologist, psychotherapist. They can provide a proper diagnosis and recommend an appropriate treatment plan.
Don't take your feelings lightly, especially if you feel they are negatively affecting your quality of life. There are many ways to endure this period that will be very helpful and relieving.
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