Mood changes are normal.
So too are mood changes across seasons. In fact, many times, changes in weather can significantly affect the way we think, feel, and behave – if we let them.
But here’s the good news. If the lack of sunlight, colder temps, and shorter days have you feeling down and out, you’re not alone. In fact, something called Seasonal Affective Disorder (SAD) may just be impacting you.
A form of depression usually happening during the fall and winter, SAD may be particularly impactful for Black folks, due to their skin melanin and their ability to absorb sunlight.
So let’s cover it. Here are five signs of SAD you might not know, and how you can diagnose and treat them.
When you have SAD, you feel sad!
Characterized by lasting feelings of hopelessness, sadness, and disinterest in once enjoyable things, SAD mirrors more common depression diagnoses. The difference, of course, is that it only occurs due to seasonal changes. Major depressive disorder, meanwhile, can occur regardless of the time of year.
But SAD is more than just ‘the winter blues.’ It can last for months on end, even making normal daily functioning almost impossible.
If this sounds like you, a mental healthcare professional can help. They can use diagnostic tools like questionnaires to determine your condition. You can also use what is called light therapy where you sit near a light box that functions like normal sunlight. Half an hour a day, usually in the morning, works best.
RELATED: 5 Ways To Avoid Seasonal Depression
Have you noticed you have strange cravings for high-carbohydrate foods or sugar? Are you gaining weight and feeling even worse because your health is declining and you’re eating poorly?
In the case of SAD, these weird cravings may be a sign of lower serotonin levels, which happens when there’s less sunlight.
So be mindful. Jot down cravings and patterns in a journal and track them over time to see if things have changed noticeably with the seasons. As always, try to keep your diet balanced, especially focusing on whole grains so that your blood sugar levels remain stable.
Lean proteins, fruits, and veggies are also a must.
Difficulty concentrating is nothing new, and happens for more reasons than we can name. But what if your troubles concentrating are due to diminished cognitive functioning?
Struggling to focus? Can’t remember what recently happened or was said? Finding it challenging just to make normal, daily decisions? If you find this is impacting you frequently, interfering with work, family, or anything else, it might be time to get a mental health evaluation with a specialist.
One of the best things you can do on your own is to structure your routine. Keep it regular, keep it productive, and have a purpose and meaning behind what you do.
Also, don’t shy away from keeping your mind sharp. Brain puzzles, reading, or new hobbies can all make a huge difference.
What do we do when we’re sad?
Well often, we withdraw from the world. When things are too overwhelming, or we just don’t have the energy to deal, we isolate. With SAD, it’s no different. If you’re constantly skipping out on social events you once enjoyed, that could be a sign.
In some cases, you might just feel like you can no longer relate to people, like they’re almost not even human anymore. Or maybe you feel alien yourself?
If this sounds like you, use time to self-reflect. Sometimes, it’s good to force yourself, even gently, to stay in touch with people. It can be tough to constantly maintain relationships with friends, family, coworkers, acquaintances, you name it, but in the end, it can lift you up.
And finally, consider support groups. More people experience SAD than you realize, and it’s good to share with those who truly understand.
Finally, there are sleep problems. They can come in all shapes and sizes, from insomnia to oversleeping, trouble staying asleep, or sleeping at weird times.
A rule of thumb is seven to nine hours of sleep each night. If you’re journaling your sleep habits, and they’re all over the place, or constantly too much or too little, consider your routine. Is your room temp sufficient? Are you staying away from electronics and caffeine close to bedtime?
Are you properly unwinding and relaxing?
Whether it’s sleep problems, social isolation, trouble concentrating, or any of the other signs, be vigilant. While SAD does not last forever, it can come and go with a vengeance. Learn strategies to cope, optimize your health, and be open to mental health professionals.
You’ll be happy you did!
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