We’ve all felt down on a gloomy day. For many people, it can be hard to feel energetic and happy when it’s cloudy outside. However, during this time of year, the weather can have a far greater effect on us than we might think. When the sun doesn’t shine, sometimes for weeks at a time, it can cause people to feel unhappy, listless, and even depressed. If this is how you feel during the winter months, you may suffer from Seasonal Affective Disorder (SAD). At Hendrick Urgent Care, we understand winter depression and how to combat SAD. Let us share the signs and symptoms of SAD and urgent care tips for seasonal depression to help you through this season.
What Is SAD, and What Causes It?
You may be asking, “What is seasonal affective disorder, and how do I know if I have it?”
Seasonal affective disorder (SAD) is a form of depression closely tied to seasonal changes. While many people associate SAD with the colder months of fall and winter, it can also occur during spring or summer, sometimes referred to as “reverse SAD.” However, this form is less common. SAD disrupts your mood and energy levels, making daily activities feel challenging.
The primary cause of SAD is the change in natural light exposure. During shorter days in the fall and winter, reduced sunlight can mess with your body’s internal clock, also known as your circadian rhythm. This disruption may lead to imbalances in serotonin and melatonin, two key chemicals that regulate mood and sleep.
Aside from lowering a person’s mood, SAD can also lead to oversleeping, overeating, social withdrawal, and anxiety, among several other responses.
Factors That May Increase Your Risk for SAD
- Your Location: Living far from the equator can lead to greater seasonal light changes, increasing your risk.
- Family history: If depression or other mood disorders run in your family, you may be at greater risk.
- Biological Factors: Low levels of vitamin D or serotonin can contribute to SAD symptoms.
- Age and Gender: Younger people and women are statistically more likely to experience SAD.
SAD Symptoms and Treatment
Recognizing common symptoms of SAD is an important first step in addressing it. You may experience:
- Feelings of sadness, hopelessness, or anxiousness.
- Loss of interest in activities you usually enjoy.
- Low energy or fatigue, even after sleeping well.
- Difficulty concentrating or making decisions.
- Changes in sleep patterns, such as oversleeping or insomnia.
- Appetite changes, particularly cravings for carbs and weight gain.
- Agitation or difficulty managing stress.
These symptoms can last about 40% of the year and can vary in intensity. If they persist or worsen, it’s important to talk to a healthcare professional.
7 Urgent Care Tips for Seasonal Depression
Although living with SAD can be challenging, there are steps you can take to ease symptoms or even prevent them. If you’re wondering how to combat SAD, consider these urgent care tips for seasonal depression.
Tip #1: Maximize Natural Light Exposure
Spend time outdoors during daylight hours or sit near windows to soak up indirect sunlight. Not only is this a fantastic way to increase your vitamin D levels, but research shows that time in nature, away from social media and in natural daylight, can greatly improve mental health. From stimulating and regulating the sympathetic nervous system to lowering the risk for chronic illness and even death, just a few minutes a day in nature can help with seasonal depression.
Tip #2: Take Vitamin D
Many people with SAD have a vitamin D deficiency. Vitamin D is an essential nutrient associated with energy levels up and supports the immune and nervous systems. While sunshine is a great source for naturally increasing vitamin D in your system, this may not be a simple task for those in rainy areas or experiencing seasonal light changes. Taking daily vitamin D supplements can be helpful until the sun comes out again.
Tip #3: Try Light Therapy
Another of our winter depression tips is to use light therapy for additional bright, therapeutic light to help with your symptoms. With a light box, you can get the effects of outdoor sunshine during the darker winter months. Sitting in front of a light box for 20 to 30 minutes may provide some relief if you are experiencing symptoms of SAD.
Discuss light therapy with your doctor before beginning treatment.
Tip #4: Stay Physically Active
Regular exercise boosts endorphins and can help combat feelings of sadness or fatigue. Walking outdoors, exercising at a gym, or even doing an at-home workout routine for every day can lead to major benefits. This can also be a fantastic opportunity for socializing with others. Aim for 150 minutes of moderate activity or 75 minutes of vigorous activity a week.
Tip #5: Maintain a Balanced Diet
A nutrient-rich diet can support overall mental health and prevent energy crashes. Fresh, unprocessed foods have been linked to better overall emotional well-being, in addition to better physical health. Reach for foods rich in vitamin D, omega-3 fatty acids, B vitamins, and protein. And, avoid processed or refined foods and alcohol.
Many doctors recommend the Mediterranean diet for heart health. It focuses on fresh fruits, vegetables, whole grains, healthy fats like olive oil, and lean proteins. This diet’s heart-healthy ingredients can lower the risk of cardiovascular disease, while nutrient-rich foods like fish and nuts may help improve mood and ease symptoms of seasonal depression.
Tip #6: Stick To a Routine
Consistent sleeping and waking times can help regulate your body’s internal clock. Napping for long periods during the day, drinking alcohol, and engaging in stimulating activities before bed can all affect your sleep. Try to get at least seven hours of sleep every night and follow a regular routine. And if you feel the need to take a nap, aim for a 10- to 20-minute power nap for the best relief without affecting your evening sleep cycle.
Tip #7: Talk To Someone
If this time of year is especially tough, consider speaking to a professional. They can help you find solutions for symptoms you may be feeling, especially if you’re experiencing significant depression. Even if the symptoms are milder, it can be good to speak to someone about what you’re going through. They may have options to help you feel better. Don’t hesitate to reach out for support.
Should I See a Doctor for Seasonal Depression?
Even if you follow these urgent care tips for seasonal depression, you may still experience SAD symptoms. Contact a doctor for seasonal depression help:
- If your symptoms last for more than two weeks and start to interfere with your daily life.
- When feelings of sadness, hopelessness, or fatigue become overwhelming or hard to manage.
- If you experience changes in sleep, appetite, or energy that make it difficult to function.
- When you start having trouble concentrating, focusing, or completing tasks.
- If you have thoughts of self-harm or suicide, seek help immediately.
Although things may seem dark right now, remember that the sun and spring will both come around again to brighten things up. But if you’re seriously struggling, don’t wait. Reach out to a professional today.
Although things may seem dark right now, remember that the sun and spring will both come around again to brighten things up. But if you’re seriously struggling, don’t wait. Reach out to a professional today.
Visit Hendrick Urgent Care in Abilene or Brownwood Today
If you’re struggling with symptoms of seasonal affective disorder, Hendrick Urgent Care is here to help. Our urgent care team can assist with acute depression symptoms while working to rule out other potential health concerns. Serving patients in Brownwood and Abilene, TX, we provide support for non-life-threatening conditions in a caring environment.
Feel free to give us a call if you have questions, check-in online, or simply walk into our clinic for a fast and stress-free visit.
If you’re feeling overwhelmed by severe depression or having thoughts of suicide, it’s important to seek help right away. You can reach out to a doctor, visit your nearest emergency room, or connect with someone who can support you.
The 988 Suicide & Crisis Lifeline is available 24/7 for free, confidential assistance to anyone in need. You can call or text 988, or chat through their website to get the help you deserve. You’re not alone, and there are people ready to help.