HomeMind & Meditationwinter dip? 7 Things to Prevent Seasonal Affective Disorder (SAD)

winter dip? 7 Things to Prevent Seasonal Affective Disorder (SAD)

Reading time:  5  minutes

The winter blues or winter blues is actually another name for seasonal affective disorder (SAD). It is a form of depression with a seasonal pattern that can start in the fall and last until the spring. As the days get shorter and colder, the lack of sunlight can make you feel sad, low on energy, or you may experience significant changes in sleeping and eating habits (usually wanting to sleep and eat more) and the desire to lose weight more and more. without.

SAD is meer dan alleen een ‘winterdip’. De symptomen kunnen verontrustend en overweldigend zijn en het dagelijkse functioneren verstoren. SAD has been linked to a biochemical imbalance in the brain caused by shorter daylight hours and less sunlight in winter.

In addition to being in the midst of the cold winter months, we are also currently dealing with the COVID-19 pandemic. COVID-19 affects us every day. We are isolated and separated from family and friends. Many struggle with work related or other loss. These factors and others can lead to the same symptoms that we see in seasonal affective disorders.

Common Symptoms of Seasonal Affective Disorder

Veel voorkomende symptomen van seizoensgebonden affectieve stoornis, ook wel de “winterblues” genoemd kunnen zijn:

  • Feeling of sadness or depressed mood.
  • Marked loss of interest or pleasure in activities you normally enjoy.
  • Veranderingen in eetlust – meestal meer eten, verlangen naar koolhydraten.
  • Verandering in slaap – meestal te veel slapen.
  • Loss of energy or increased fatigue despite more hours of sleep.
  • Increase in restless activity such as pacing, slowed movements and speech.
  • Feeling worthless or guilty.
  • Difficulty concentrating or making decisions.
  • Depressive thoughts or worse.

SAD can be treated effectively in a number of ways, including light therapy, antidepressants, talk therapy, or a combination of these. While symptoms generally improve on their own with the change of season, symptoms may improve more quickly with treatment.

What can you do to prevent a winter dip?

Fortunately, there are several steps you can take to prevent this condition, starting with certain lifestyle changes. There are seven different aspects of wellness and you can focus on each of them during the seven autumn and winter months:

physical – Maintaining exercise and a healthy, balanced diet are great ways to improve your mood and energy levels during the winter months. It is also important to regulate your sleep patterns; avoid sleeping during the day and avoid excessive consumption of caffeine and alcohol. Smile! Your smile can improve your mood as well as that of others.

Emotional – Keep a diary with you gratitude Bee. It's easy to get sucked into all parts of the day that aren't perfect. Instead, make it a point to write down each day what you are grateful for.

Intellectual – We can all think of reasons why we shouldn't get something done, but making and sticking to a schedule can help you avoid isolation and prevent you from dwelling on things that make you feel bad.

Social – Do your best to socialize in a safe way. During COVID-19, many people feel isolated, especially older adults. Maintain social relationships by calling, setting up a video chat, sending a letter, or even writing a few quick chat messages. By checking in with other people as well, you can boost both your mind and theirs.

Surroundings- Go outside! Even if it's just for a few minutes, the fresh air and sun can help you feel refreshed. Incandescent light bulbs that emit a particular wavelength that mimic the vitamin D in sunlight can also be helpful to use periodically.

spiritual – Keep this moment in mind. Instead of focusing on the negative aspects of winter, embrace the season and find things you enjoy.

Goal oriented – Concentreer je op het positieve en probeer je stress te beheersen. Doe iets dat je ontspant, zoals een boek lezen of een bad nemen.

Terwijl we omgaan met de COVID-19-pandemie, is het vooral belangrijk om te onthouden dat je positief probeert te blijven. Streef in tijden van constante negatieve berichten naar een positieve houding en ga vastberaden en hoopvol verder. Neem deel aan activiteiten die positief, hartverwarmend, stressverlagend en lachwekkend zijn – en onthoud dat we hier doorheen zullen komen.

Steps and actions to stay positive and tackle a winter dip

These simple actions can help you stay positively positive:

  • Remember that things won't be like this forever.
  • Remind yourself of what is good in your life.
  • Take care of your neighbors, family and friends & take care of yourself.
  • Do something nice for a stranger at random every now and then.
  • Send gifts by mail.
  • Watch a funny video.
  • Limit how much time you watch TV.

Sources include ClevelandClinic (AND), ConeHealth (AND), EverydayHealth (AND), Greatist (AND)


Please enter your comment.
Enter your name here


Recent comments

en_GBEnglish (UK)