Monotype on paper Artist: Peter Breen
Seasonal Affective Disorder (SAD) is a type of depressive disorder that coincides with the change of seasons. It most notably occurs from late Autumn to Winter. It tends to impact females more frequently than males and can range in intensity from mild to more severe symptoms. The most common symptoms are: Feelings of loneliness and isolation Social withdrawal Changes in sleep patterns Feelings of detachment and/or feeling emotionally numb A change in appetite Craving foods high in carbohydrates Feeling agitated Drinking more alcohol/substance abuse School or work problems Weight gain or Weight loss Feeling lethargic / having low energy Feeling teary Feeling hopeless and/or worthless Suicidal thoughts or behaviour Those people who are affected by SAD often feel that it has impacted all areas of their lives, including their relationships, work, health and well-being. When these symptoms manifest, people can often feel as if they are unable to work or function daily. Managing SAD The best way to manage the Winter Blues is to manage the symptoms. As with any mental health issue, symptoms will vary from person to person. Some individuals will respond well to certain types of interventions, whilst others may need another type of intervention or approach. The main thing is to strive for balance; if one method doesn’t work, then try another. Seek Balance Mental and physical health often improve when life is back in balance. The three areas of our lives we need to pay attention to are our minds, our physical body and our spirit (emotions). Try to include activities in your daily life that fit into these three categories. Some Suggestions are: Eat foods that nourish your body including sufficient vegetables and fruits (think a minimum of 2 servings of fruits and 5 servings of vegetables per day). Are you eating whole grains and staying away from highly processed foods? Are you regularly interacting with others in your life whose company you enjoy? Have you been moving your body regularly in ways that bring you calm and satisfaction? Even as little as a few minutes of mindfulness practice each day can help to lift your mood and induce feelings of calm and well-being. Prioritise your daily tasks Your ever-increasing to-do lists aren’t going to disappear, however, developing strategies for dealing with them will make them seem less onerous. Create a list with tasks ranging from the simplest tasks to the more complex ones. Set a goal of achieving at least 3 tasks each day from the list; a few more if you are able. At work, if you have more than a few projects going at one time and feel overwhelmed, divide each project into manageable segments that can be done in one sitting. Talk about it The Winter Blues or SAD is a disorder that will only worsen if symptoms are stifled and not spoken about. Speaking with trusted friends, and family, or joining an online community who are also experiencing it can be helpful, however speaking to a trained mental health professional is the most helpful approach. |
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