How to battle Seasonal Affective Disorder this winter season

health

Written by Erica Ramberg, FOX News

Less sunlight, colder days, longer nights and less time outdoors can all impact mental health, experts say.

Many Americans may experience mood changes later this year, especially as fall deepens and we start thinking about winter. This is common.

Health experts have revealed why this happens, how to deal with changes in your psychological, emotional and physiological health, and what you can do to improve your symptoms and mood .

What are winter blues?

According to researcher and educational psychiatrist Ryan Sultan, M.D., winter blues are sometimes called seasonal affective disorder (SAD), a type of disease that typically occurs during the fall and winter months when exposure to natural light decreases. refers to depression. he spoke to Fox News Digital from Columbia University in New York City.

“This is a recognized mental health condition characterized by changes in mood and behavior that follow a seasonal pattern,” he said.

Although many people experience mild mood changes during the winter, Dr. Sultan noted that SAD is a more severe and clinically significant form of the condition.

What causes this condition?

Although the exact cause of winter blues is not fully understood, several factors are believed to contribute to its development, Sultan said.

Decrease in sunlight. One of the main factors, he said, is reduced sun exposure during fall and winter.

“Decreased natural light can disrupt circadian rhythms and affect the production of neurotransmitters such as serotonin and melatonin, which play important roles in regulating mood and sleep,” Sultan said.

Genetic factors. In addition, genetic factors, imbalances in certain brain chemicals, and changes in melatonin and serotonin levels have been linked to SAD, he said.

What symptoms do you have?

Symptoms of winter blues, or seasonal affective disorder, vary in severity, but typically include the following, Dr. Sultan says:

• Persistent feelings of sadness, hopelessness, or anxiety
• Decreased energy and increased fatigue
• Increased need for sleep and difficulty waking up in the morning
• Carbohydrate Cravings and Weight Gain
• Difficulty concentrating and making decisions
• Social withdrawal and decreased interest in activities
• Increased sensitivity to irritation and rejection
• “It is important to note that these symptoms usually occur in late fall to early winter and subside in spring when there is more sunlight,” he stressed.

How can people improve their mood?

Dr. Brandon Santan, a therapist at Thrive Point Counseling in Chattanooga, Tennessee, outlined several strategies and approaches to boost your mood and manage the winter blues.

Use light therapy. Consider using a light therapy box that emits bright, full-spectrum light that mimics natural sunlight.

“Regular exposure to this light can reduce some of the symptoms associated with winter blues and sadness,” Santan told Fox News.

Let’s exercise. Regular physical activity, even indoors, improves your mood and energy levels. Consider indoor activities such as yoga, dancing or using exercise equipment, he suggested.

Stick to your sleep schedule. “Keep consistent sleep habits by going to bed and waking up at the same time every day,” he said. “Adequate, high-quality sleep has a positive impact on mood.”

Please be careful about your eating habits. Eat a balanced diet that focuses on whole, nutritious foods. Watch your intake of sugar and carbohydrates, he warned, as they can lead to a drop in energy. Omega-3 fatty acids found in fatty fish like salmon may have mood-boosting effects, he added.

Be social. “Stay connected with friends and loved ones. Interact with others and participate in activities, even if you do it virtually,” Dr. Santan continued. happiness.

Set goals and establish structure. Set achievable daily goals and maintain a routine. This gives them a sense of purpose and accomplishment.

Practice mindfulness and relaxation. Practice mindfulness meditation and relaxation techniques to manage stress and anxiety.These habits can improve your mood and spirit

Spend time outdoors. If possible, spend time outdoors during the day.

Dr. Santan said exposure to natural light can be beneficial, even on cloudy days.

Practice gratitude. He also said to keep a gratitude journal to focus on the positive aspects of life and develop a more optimistic outlook.

Work on self-care. He suggested engaging in habits you enjoy, like reading, taking a warm bath, or pampering yourself in other ways.