Feeling down this winter? It can be symptoms of SAD; know about this mental condition and tips to deal with it

If the winter chills and cold weather make you feel extra lazy, don't be surprised! The winter season all across the world is a holiday season of excitement and celebration. In fact, in India, winter is considered to be the season of festivities and weddings, but many of us still feel our mental well-being is compromised.

As the colder season approaches, many people are often seen struggling with SAD (seasonal affective disorder). SAD is a type of depression that mostly appears during certain seasons, particularly in the winter. ¡°SAD can you experience a range of emotions all at once, such as feeling cranky, moody, irritated, frustrated, tired, and disinterested in doing things that you love. It becomes crucial to address and acknowledge SAD, despite neglecting it,¡± explains Dr. Shorouq Motwani, psychiatrist, Lilavati Hospital, Mumbai.

Not expressing yourself enough can add to your mental load while worsening your condition. In case coping with SAD feels like a challenging journey, try consulting a therapist for the betterment of your health.

When the sun takes a vacation: Factors that lead to SAD (seasonal affective disorder)

SAD (seasonal affective disorder) is a form of depression that can be seen in many people as the winter season starts. It can be caused by various factors. According to Dr. Santosh Bangar, Senior Consultant Psychiatrist, Gleneagles Hospitals, Parel, Mumbai, ¡°SAD is mostly triggered by factors like shorter days than usual and lack of sunlight during the winter season.¡±

It is because during the winter one can hardly see any sunlight or even go outside, which can make them feel overwhelmed. ¡°This can take a toll on an individual¡¯s internal clock while lowering their serotonin levels. The reduced serotonin levels can heavily impact their mood and energy levels, which can make them demotivated,¡± says Dr. Motwani.

This can affect the way the body functions while affecting the serotonin levels and circadian rhythm. These levels are vital for regulating mood. Consistent low levels of serotonin can affect emotional health in susceptible individuals.

Symptoms of SAD

Symptoms of SAD can include persistently feeling sad, irritability, lack of energy, constant fatigue, excessive sleepiness and difficulty in waking up, comfort (stress) eating and sudden weight gain, difficulty in concentrating or focusing on one thing at a time, and social withdrawal.

Dr. Bangar recommends that recognising these signs early on before they worsen can help manage the condition.

If you feel sad or demotivated due to lack of sunlight, then using a lightbox or keeping the light on in your house or bedroom can make you feel better. It can work as artificial sunlight to improve your mood. Instead of sitting at your home for weeks, you can try going out and making the best out of it. Increasing social interaction with family and friends can help combat the feelings of loneliness.

Ways to cope with mental health and winter

To cope with SAD, one needs to take proactive steps to manage their mental health.

• Try spending more time outdoors: Try spending more of your time outdoors when the sun is shining bright. This can help brighten your mood while also making you feel energetic.
• Stay active: Ensure that you stay physically active to keep your mind distracted. You can try various physical activities like yoga, Pilates, meditation, stretching, and walking as per your preference.
• Communicate with friends and family: Try opening your heart out to your friends, family members, partners, or relatives. Not expressing yourself enough can add to your mental load while worsening your condition.
• Eat healthy: Make sure you eat healthy and balanced food to help you stay fit.

In case coping with SAD feels like a challenging journey, try consulting a therapist for the betterment of your health.

Also Read: Winter Woes: How chilly nights can mess up your sleep and health? Check these 12 tips to be safe

Also Read: Ditch the blanket, not your workouts: 5 simple tips to manage weight this winter season

For more on lifestyle, astrology and health from around the world please visit Indiatimes Lifestyle.