by Anastasia Fermin, Sunshima blog writer
The last quarter of the year usually comes with shorter days and longer nights. As the seasons transition from autumn to winter, it also means a drop in temperature. During these months, there are less hours of sunlight and longer periods of darkness. Many people often experience autumn anxiety and winter blues during this time.
Technically, these feelings are caused by Seasonal Affective Disorder (SAD). The typical symptoms associated with SAD are:
- Low levels of energy
- Depression
- Lethargy
- Sleeping too much or too little
- Difficulty focusing
- Changes in appetite
- General feeling of melancholy
Less hours of sunlight can affect people to the point where some lose interest in their daily activities. Some may also withdraw from society and become antisocial or feel depressed.
Why do we get SAD?
Scientists have not pinpointed the true cause of Seasonal Affective Disorder, but they’ve attributed certain factors that may bring it on. These factors include:
- Autumn and winter may affect your circadian rhythm or biological clock. Having less hours of actual sunlight in the day can throw off your natural balance and change your sleep and wake patterns.
- Decreased serotonin due to less exposure to sunlight affects your mood
- Decreased production of melatonin, also due to less sunlight, affects your sleep
What’s the solution?
Not everyone is affected by SAD and the severity of symptoms vary. However, there are a few things you can do if you are affected. Some people may cope by drinking alcohol or abusing narcotics to make themselves feel better. These alone can exacerbate the situation. Therefore, it is important to find safe and healthy practices to cope with SAD.
Therapy
Seeking out the assistance of a therapist during autumn and winter months can help you to cope by addressing the feelings and moods you go through during these months.
Medication and supplements
Severe symptoms may be alleviated with antidepressants and other prescribed medicines. Taking supplements such as D3, melatonin and magnesium can help with promoting better sleep which in turn makes you feel better and have increased energy. Speak to your doctor if you are concerned about your mental health and want to discuss treatment options.
Exercise
Exercise has positive effects on your mind and body. Your body creates more ‘feel good’ chemicals such as endorphins and serotonin when you work out.
Spending time with friends and family
Making the effort to spend time with loved ones can help you to cope with feeling alone and depressed. Talking to friends and relatives via video chats to catch up, play games or even eat together can help a great deal.
Taking a vacation
If you can do it safely, take a few days for a relaxing trip or fly somewhere sunny. If it’s not possible, go to the seaside or countryside instead. Having a change of environment can greatly boost your mood.
The colder months are long and dark, but you can try your best to add a little sunshine into your life by doing things you love. You can also try picking up new hobbies or simply appreciate the little things in life that bring you joy!
Visit https://www.mind.org.uk/ for more information and help with mental health and well-being.