Have you ever experienced a shift in your energy levels or you simply feel blue when the days become shorter and the daylight reduces? Many individuals struggle with a dip in energy levels and mood when the winter season sets in, this phenomenon is called Seasonal Affective Disorder. This is a type of a recurrent mood disorder with depressive symptoms. It is usually seen in winter months, and symptoms resolve when summers start and happens more often in areas where there is reduced daylight.
In severe cases, Seasonal Affective Disorder can impact various aspects of an individual’s life, extending beyond typical winter blues. Some consequences of SAD are:
Lack of focus and impaired work performance
Strained relationships because of low mood and irritability
Increased risk of other mental health disorders like anxiety
Feelings of loneliness and isolation
The many reasons for this occurring could be:
1) Lack of sunlight leading to changes in our circadian rhythm (the biological internal clock in our body), which, in turn, regulates our mood, hormones, and sleep patterns.
2) Reduced levels of a neurotransmitter called as Serotonin which is regulated by sunlight as well.
3) Deficiency of Vit D, where again sunlight plays a role.
4) Increase in melatonin levels due to lack of light, which causes more lethargy.
In such cases, one must simply rely on the best psychiatry clinic in Mumbai. At Nami Neuropsychiatry Clinic, we provide effective depression treatment in Mumbai. Our holistic approach allows us to empower individuals with tools and coping strategies necessary for long-term mental wellbeing.
Symptoms of Seasonal Affective Depression (SAD)
Just like other mental health conditions, recognising the signs of SAD early can help in timely intervention and management. The symptoms of this condition impact both psychological and physical aspects of an individual. Some common symptoms are:
-Feeling sad for most days of the week
-Overthinking, agitation, or anxiety
-Losing interest in activities or hobbies which were earlier pleasurable
-Lethargy, low energy, and tiredness
-Excessive drowsiness or sleepiness in daytime and insomnia at night
-Variable appetite with overeating and weight gain or loss of appetite
-Difficulty in focus / concentration
-Feelings of helplessness, hopelessness, and worthlessness
Does SAD affect more during winters?
Yes, it usually starts in late fall or early winter and ends once summers begin or in early spring in other countries. Its milder version is also called “winter blues,” where you feel a little dull/ down in winter months. In India, it is very common in northern and north western states where there are very low temperatures and reduced daylight.
When to see a doctor and what is the treatment for Seasonal Affective Depression?
Diagnosis usually requires 2 consecutive years of symptoms of SAD. Usually, if you have persistent symptoms which last for 2 or more weeks or which are causing significant impairment in your social, personal, occupational domains, then you need to seek treatment.
Treatment includes a combination of antidepressants (to raise serotonin levels) for a few months, light therapy, or phototherapy as it is called, supplementation with Vitamin D and if needed, counselling.
Can Seasonal Affective Disorder be avoided?
While the first episode or second usually can’t be prevented, there are several preventive measures and strategies you can follow to reduce the impact of the condition. Some steps could be:
1) Light therapy- Using the light box/ phototherapy at the beginning of winter, even when there are no symptoms.
2) Outdoor activity- Spending more time outdoors in sunlight, even if it is cloudy. Try and engage in simple activities like walking, jogging, or hiking.
3) Focus on diet- Eating a well-balanced diet with enough vitamins and minerals can help reduce the impact of SAD.
4) Exercise regularly- At least 30 min of exercise 3 days a week is a must. This also helps regulate mood swings.
5) Socialise- Stay involved with friends and social activities.
6) Counselling- Considering Cognitive behavioural therapy/ counselling.
The severity and combination of symptoms of SAD vary from person to person. Understand your pattern and see which strategies help you cope better. For more details on depression treatment in Mumbai for SAD, consult us at Nami Neuropsychiatry Clinic- The best psychiatry clinic in Mumbai.
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For further help, get in touch with us at Nami Neuropsychiatry Clinic. We offer depression treatment and stress management medicines in Navi Mumbai.