When the leaves turn colors and fall;
The air gets chilly and brisk,
And the outside bugs go in hiding yay lol.
(Writing from Detroit, MI)
It’s also when the sun is the least bright.
And that’s the part that makes winter
So hard to get through (for me and +3 Million others).
We can be prepared with scarves, gloves, hats, snowsuits, boots, hand warmers, coats, layers, Vaseline, firewood, etc.
But for me, the fewer hours of daylight in the winter I have to prepare for too.
So I wanted to share a list of things I do
To manage experiencing
Seasonal Affective Disorder (SAD)
And maintain posi vibes:
(2) Read a book
(3) Watch a movie
(4) Clean up
(5) Light a candle
(6) Take a bath / shower
(7) Write my thoughts down, then throw them away
(8) Listen to music
(9) Phone a confidante
(11) Read the Bible
(12) Get some sun, sit by the window
(13) Sing and dance in my room
(14) Get a massage
(15) Rage room
(17) Get a light lamp
(18) Eat fruit and drink LOTS of water
(19) Write down 7 things to be thankful for
(20) Surround myself with posi-tivity, shop Get Posi for ideas
(21) Dress up / wear my favorite shoes / shirt etc
(22) Hug someone close to you
(23) Stretch / do yoga
(24) Get my hair done / change it
(25) Be reflective. Ask myself: What’s the next best step?
Please don’t lay down / sleep.
Please don’t try to escape / numb thoughts and feelings.
Do something with them. Do something about them.
YOU HAVE ALREADY SURVIVED 100%
OF YOUR WORST DAYS,
AND YOU WILL GET THROUGH THIS!
Sending peace and Posi vibes to all.
For y/our better days!
SEASONAL AFFECTIVE DISORDER:
(via National Insititute of Mental Health)
Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons, typically starting in the late fall and early winter and going away during the spring and summer. Depressive episodes linked to the summer can occur but are much less common than winter episodes of SAD.
Signs and Symptoms
Seasonal Affective Disorder (SAD) is not considered as a separate disorder. It is a type of depression displaying a recurring seasonal pattern. To be diagnosed with SAD, people must meet full criteria for major depression coinciding with specific seasons (appearing in the winter or summer months) for at least 2 years. Seasonal depressions must be much more frequent than any non-seasonal depressions.
Symptoms of Major Depression
-Feeling depressed most of the day, nearly every day
-Feeling hopeless or worthless
-Having low energy
-Losing interest in activities you once enjoyed
-Having problems with sleep
-Experiencing changes in your appetite or weight
-Feeling sluggish or agitated
-Having difficulty concentrating
-Having frequent thoughts of death or suicide.
Symptoms of the Winter Pattern of SAD include:
-Having low energy
-Craving for carbohydrates
-Social withdrawal (feel like “hibernating”)
Symptoms of the less frequently occurring summer seasonal affective disorder include:
-Poor appetite with associated weight loss
-Episodes of violent behavior
Attributes that may increase your risk of SAD include:
-Being female. SAD is diagnosed four times more often in women than in men.
-Living far from the equator. SAD is more frequent in people who live far north or south of the equator. For example, 1 percent of those who live in Florida and 9 percent of those who live in New England or Alaska suffer from SAD.
-Family history. People with a family history of other types of depression are more likely to develop SAD than people who do not have a family history of depression.
-Having depression or bipolar disorder. The symptoms of depression may worsen with the seasons if you have one of these conditions (but SAD is diagnosed only if seasonal depressions are the most common).
-Younger Age. Younger adults have a higher risk of SAD than older adults. SAD has been reported even in children and teens.
The causes of SAD are unknown, but research has found some biological clues:
-People with SAD may have trouble regulating one of the key neurotransmitters involved in mood, serotonin. One study found that people with SAD have 5 percent more serotonin transporter protein in winter months than summer months. Higher serotonin transporter protein leaves less serotonin available at the synapse because the function of the transporter is to recycle neurotransmitters back into the pre-synaptic neuron.
-People with SAD may overproduce the hormone melatonin. Darkness increases the production of melatonin, which regulates sleep. As winter days become shorter, melatonin production increases, leaving people with SAD to feel sleepier and more lethargic, often with delayed circadian rhythms.
-People with SAD also may produce less Vitamin D. Vitamin D is believed to play a role in serotonin activity. Vitamin D insufficiency may be associated with clinically significant depression symptoms.