Ideas for Managing Seasonal Affective Disorder

Now that daylight saving time has ended and the days are getting shorter, you may be struggling to keep an optimistic attitude. If you find yourself dreading those premature sunsets and long nights, you’re not alone – you may have a condition called seasonal affective disorder.

What Is Seasonal Affective Disorder?

Seasonal affective disorder, aptly abbreviated SAD, is more common than you might realize. According to the Cleveland Clinic, approximately half a million people in the U.S. live with the so-called “winter blues.”

While experts don’t know the exact reason this condition occurs, it’s not a stretch to see the connection between a lack of sunlight and mood disorders. Having less available sunlight can shift the body’s circadian rhythms and disrupt the transmission of neurotransmitters – brain chemicals such as serotonin and melatonin that play a role in regulating your mood and your sleep cycle.

Recognizing SAD Symptoms

SAD sufferers share many of the common indicators of depression, such as sadness, withdrawal from your social life and an overall lack of interest in activities you normally enjoy. If you have SAD, you may also find yourself having trouble concentrating and feeling extreme fatigue, even if you’ve gotten the recommended seven to eight hours of sleep.

Tips for Treating SAD

If SAD is making you feel lethargic and unmotivated to participate in your normal daily routine, you may be relieved to learn there are some all-natural ways to treat SAD and help get you back on track.

1. Try Light Therapy

At-home light therapy lamps or boxes emit bright light that imitates sunshine. If you have SAD, you can sit in front of this lamp for about half an hour per day, usually when you first get up in the morning. Doing this will help regulate your circadian rhythms and suppress your brain’s release of melatonin, helping you feel more awake and alert.

2. Go to a Doctor

If the world seems grayer and less enjoyable in the fall and winter, a doctor can evaluate your symptoms and ask you questions to determine if you are living with seasonal depression. If your screening indicates you do have SAD, seeing a therapist to talk through your feelings can be constructive.

3. Use Essential Oils

You may already know how beneficial aromatherapy can be as part of your self-care routine. Essential oils can act on the part of your brain that regulates your mood and your body clock. Choose your essential oils wisely. For example, if you’re feeling sluggish and having trouble concentrating, peppermint oil can help perk you up. In contrast, use soothing oils like lavender to help you wind down before bedtime.

4. Work up a Sweat

Exercise is just as useful for banishing the symptoms of SAD as it is for other forms of depression. Getting your heart pumping can also help combat the weight gain that often accompanies seasonal depression. Outdoor exercise is ideal because it helps you get natural sunlight, but if it’s raining or snowing and you can’t get outside, do your workout inside next to a window.

Re-Balance Your Mood

Mood disorders like SAD are especially risky for people in addiction recovery because feelings like sadness and loneliness are often powerful relapse triggers. Experiment with one or more of these methods to regain your equilibrium, and try to keep a positive outlook – come Dec. 22, the days will gradually start getting longer again.

If you need help turning your life around, contact our team at Complete Harmony. We offer holistic healing as an alternative to traditional 12-step approaches, and we are available to speak with you about your needs 24/7.

8 Surprising Facts About Depression

If you or someone you love is suffering from depression, you know all too well that the mental illness is far from black and white. In fact, depression is quite complicated and researchers are constantly learning more about its symptoms, treatment, and prevention. Here are some surprising facts to keep in mind. 

1. It’s a leading cause of disability. And it’s estimated to affect 350 million people, according to the World Health Organization. 

2. It can hurt – literally. While depression is a mental illness, it can impact your body too. In fact, headache, stomach problems, shortness of breath, and general physical tension can all be symptoms of depression, according to the National Institute of Mental Health (NIMH). Chronic pain can be another sign.

3. It may make you cranky. While feeling sad, empty, or hopeless are often hallmark symptoms of depression, persistent irritability can also be a sign. Shouting, losing your temper, or constantly being ticked off at your loved ones and the world around you are all red flags. One study sponsored by NIMH showed that people with signs of irritability had higher rates of co-occurring substance abuse.

4. It has different triggers. Depression can develop without any obvious cause, but it can also result from a trauma or stressful live event or if a close family member has been depressed

5. It’s more common in women. This is likely due to certain biological, hormonal, and social factors unique to females.

6. It’s linked to your gut. More and more research is pointing to the complicated relationship between the brain, the central nervous system, and the “good” bacteria in the gut, which could contribute to depression.

7. It eases with exercise. Being active is perhaps one of the best remedies when it comes to easing depression symptoms. And you don’t have to run a marathon; just walking 30 minutes per day can do wonders for your mood.

8. It often feeds a substance use disorder. About 20 percent of Americans with depression also have a substance use disorder (SUD), and about 20 percent of those with a SUD also have an anxiety or mood disorder, according to the Anxiety and Depression Association of America.

Are You Struggling With Depression and Addiction?

Co-occurring conditions like depression may exist prior to substance abuse, or develop as a side effect of drug and alcohol dependency. Using traditional and holistic therapies, Complete Harmony has a proven history of successfully addressing the secondary health challenges that complicate substance abuse. To learn more, call 866-930-4673.