Virginia’s four seasons are nothing to complain about. Many states don’t see fall colors or snow on the ground. But the cold, colorless days of winter can be long, and for some, it can be more than just a feeling of boredom or restlessness.

Seasonal affective disorder (SAD) is a type of depression that occurs during specific seasons, particularly winter. It affects millions of people worldwide and can have a significant impact on their mental and emotional well-being; even here in Virginia.

SAD may be one of the reasons why so many retirees escape to Florida and other coastal locations for the winter, or for good.

The truth is, we don’t need to give it a special name or read about it in Psychology Today to tell us what we already know… seasonal depression is real, and it affects all of us one way or another. Whether it’s someone dealing with winter depression, or their loved ones who surround them – we’ve all felt the effects of SAD at some point. So, what can we do about it?

First, let’s understand the signs & symptoms of seasonal depression.

Common symptoms include oversleeping or having trouble sleeping, losing interest in activities, feeling low on energy, and experiencing changes in body weight. For some people, things can get even worse with feelings of hopelessness or thoughts of self-harm. Here are some things to think about when it comes to seasonal depression:

• It hurts, physically: Depression is hard for everyone involved. Just like getting a broken heart, SAD is painful both emotionally and physically. It can cause muscle pain, headaches, stomach aches and an overall feeling of illness that just doesn’t seem to go away.
• It causes disinterest: It can be a struggle to find motivation and energy for anything, even the things that are usually enjoyed – even food, activities, sex, you name it…
• It makes people irritable: Everyone has their moments, but seasonal depression can make irritability a consistent state. This can cause conflict with loved ones and colleagues, making things even more challenging both at home and at work, with parent, spousal or sibling relationships.
• It ruins sleep patterns: The condition can also wreck havoc on sleep schedules – whether it’s sleeping too much or too little. This can lead to exhaustion, fatigue, and difficulty functioning throughout the day.
• It lowers mood: One of the hallmark symptoms of depression is a persistent feeling of sadness or emptiness. SAD is no different, and it can make even the happiest moments feel dull or joyless.
• It can affect children: While we think of depression as being associated with adults, it can also affect children and teenagers. They may have difficulty concentrating in school or experience changes in their behavior and mood.
• Time doesn’t heal SAD: Unlike a broken heart, time isn’t necessarily on our side. Gone unnoticed or untreated, SADcan last for months, or even get worse… making it even more important to address and treat the symptoms as soon as possible.

It can be challenging to support and understand someone experiencing SAD, especially if it’s a loved one who is taking out their mental health on family or friends. It’s important to remember that they may not always be able to articulate what they’re feeling or why they’re acting a certain way. While there is no surefire way to prevent SAD, there are steps you can take to reduce its impact on your life. Here are some tips that may help:

Take advantage of natural light. Exposure to sunlight, even during the winter months, has been shown to improve mood and energy levels. Make an effort to get outside during daylight hours even if its just for 10 minutes, and open up blinds or curtains to allow more natural light into your home.

Light Therapy Lamps help. Light therapy has been shown to be an effective treatment for SAD, and other mental health disorders. These lamps mimic natural sunlight and can provide a boost of energy and mood during the darker months. They are available on Amazon for as little as $20.

Stay active & social. Regular exercise not only improves physical health but also helps improve mental health by releasing endorphins. A brisk walk, yoga, or any physical activity can help boost mood and reduce symptoms of SAD. In addition, making an effort to stay connected with friends and family can greatly improve mental health and decrease feelings of loneliness.

Eat mood boosting foods. Make sure you fuel your body with nutritious foods. The most important kinds of nutrition you can get when feeling down are those that contain Omega-3 fatty acids, magnesium, and serotonin-enhancing foods. All of which have been found to have a positive effect on your mood.

Nobody said that preventing or dealing with SAD was going to be easy. But helping yourself, or a loved one, isn’t optional; it’s critical.

Don’t be embarrassed about medication or getting professional help.

If you’re experiencing severe symptoms of SAD, it’s essential to speak with a mental health professional. They can provide a proper diagnosis and create an individualized treatment plan that may include therapy, medication, or other interventions.

Remember, this isn’t just for you we all need you to get better.

Jen Bailey

Hi! I’m Jennifer Bailey and I partner with entrepreneurs who have massive ideas that could change the world. Most marketing is meaningless. Filled with empty promises, its only job is to bring in new traffic, new leads, and new customers. But I’ve drawn a line in the sand, and I’ve learned that marketing can do so much more than reach business goals and build profit. My methods give businesses the fire and soul they need to reach the right people, set the groundwork for sustainable relationships, and offer true value to the people on both the giving and receiving ends of marketing.

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