Winter Blues or Seasonal Affective Disorder?

Seasonal depression, or seasonal affective disorder (SAD), is a depressive disorder that is tied to the seasons. Typically, people who experience SAD start to feel symptoms in autumn and winter, and they improve in the springtime. Symptoms include:

• Feelings of sadness

• Loss of interest or pleasure in activities

• Appetite or sleep changes

• Loss of energy or increased sleepiness

• Difficulty with concentration or decision-making

• Increased fidgeting, pacing, or the inability to sit still

• Feelings of hopelessness, worthlessness, our guilt

• Thoughts of death or suicide

SAD affects roughly 5% of Americans, and women are more likely to experience it. It's also more common in northern states than southern states, but that doesn't mean it can't affect someone in North Carolina.

If you're experiencing symptoms of SAD, you're not alone. It can be scary to shift from a happy demeanor to feeling down each day. Although a diagnosis of SAD must be provided by a physician, and it's important to meet with your doctor to make sure you don't have another condition causing your symptoms, there are methods for at-home treatment that you can try until you're able to meet with them.

Treatment for SAD may include light therapy, psychotherapy, and/or medications. However, self-care and establishing a routine can go a long way. Getting ahead of your symptoms is key. Here are some self-care options you can try:

• Getting fresh air is proven to generate happy feelings. Go out for a daily walk if you can. If you can't go for a walk, try opening the windows or sitting outside for a few minutes.

• Vitamin D is essential for absorbing other nutrients from our food and our environment. Lower vitamin D levels are linked with fatigue, mood changes, and muscle aches. We absorb vitamin D from some foods, but we get it mostly from the sun. Try leaving your blinds and curtains open during the day or going outside when weather permits. If you're struggling with these options, talk to your doctor about vitamin D supplements as an alternative.

• Plan to do something fun and stick to your commitments. It's important to stick to a routine, even when your bed seems like the best place to be. Being social can also create a large impact.

• Move your body regularly. Physical activity and movement can help relieve stress and anxiety, and it can prevent joint stiffness from lounging around. You don't have to go to a gym. You simply have to move your body!

It's important to understand that SAD and the "winter blues" can overlap, but they aren't the same thing. The winter blues can make you feel bad. They can feel depressing, they can cause anxiety, and they can be a struggle to get through, but they are much more temporary. The winter blues typically lasts only a day or two. SAD lasts for weeks or months, and it can cause debilitating symptoms.

If you or someone you know is experiencing SAD symptoms, talk to a doctor. And if you need someone to speak to about your feelings, it's important to speak up. Meet with a trusted individual or a therapist/counselor. Winter doesn't have to awful. With proper treatment, things CAN get better.

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