☁️ What to know about SAD

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Happy SAD szn, fam. 

We’ve fully shifted to winter and it shows. With a cold front sweeping much of the nation and exposure to sunlight at a minimum, you may notice a change in your mood and energy levels. 

For some, this may just be a case of what is referred to as the 'winter blues,' but for others, you may be experiencing a condition known as Seasonal Affective Disorder (aptly referred to as SAD), a type of depression that relates to changes in seasons.

What to know:

• Who's affected? About 5% of adults, more commonly in women.

• What is it? A type of depression appearing at specific times of the year, especially fall and winter.

• When? Worst in January and February.

• Where? More common in northern regions of the U.S.

• Why? Less sunlight might mess with your body clock and brain chemicals like serotonin and melatonin, leading to depression.

How SAD shows up:

• Persistent sad mood, anxiety, or feeling empty

• Hopelessness, irritability, or restlessness

• Guilt, worthlessness, or helplessness

• Loss of interest in usual activities

• Fatigue, difficulty focusing, changes in sleep or appetite

• Physical pains without clear cause

• Thoughts of death or suicide

How to deal:

• Reach out: First and foremost, talk to a therapist or your doctor who will be able to provide you with a specific care plan to get you through the next few months.

• Spend time with others: Find ways to stay connected to others whether by gathering around a meal, going to the gym, or scheduling a winter walk with a neighbor. It’s all too easy to hibernate and isolate in the winter months but spending time with others can help you maintain a sense of connection.

• Light therapy: Light boxes mimic outdoor light, possibly boosting mood.

• Vitamin D: Because many people with winter-pattern SAD have vitamin D deficiency, vitamin D supplements may help improve symptoms, although studies show mixed results.

• Cognitive behavioral therapy (C.B.T.): CBT-SAD focuses on changing negative seasonal thoughts and includes activities to combat winter blues.

So here’s to making it through the next few months.
In the meantime,

<3

Meg, Quincy, and the Here* fam