As the weather gets colder and the sun retreats earlier, you might be feeling more lethargic and depressed than usual. Many people suffer from Seasonal Affective Disorder (SAD) in the winter months. For men, it can be difficult to admit to inner emotional battles. It’s important for men to know the signs of SAD so they can get the right treatment.
What is SAD?
Clinical depression is a mood disorder characterized by at least two weeks of a low mood, less interest in activities, lowered self-esteem, and exhaustion. SAD is a form of clinical depression that fluctuates with the seasons. People with SAD typically report a worsening mood and depressive symptoms, beginning in autumn that last until spring. This is especially true for people living further from the equator since there are fewer daylight hours.
Symptoms of SAD include:
irritability and anger
lost interest in things you once loved
feelings of despair, sadness, guilt, or worthlessness
changes in sleep (insomnia or hypersomnia)
lethargy
changes in appetite
increased drug and alcohol consumption
As winter approaches, there are several ways you can prepare for this incoming dip in your mood and energy. Here are some tips for coping with SAD.
Keep a routine
Even though you might want to stay in bed as much as possible, that’ll only worsen your SAD symptoms. Keeping a daily schedule and getting out of bed in the morning will stave off your gloom and lethargy.
Making sure you’re getting enough sleep at night (8 hours is best) and try going to bed at the same time every day. Even taking a walk a day and getting some fresh air will help you keep going. Also, keep time slots in your schedule for socializing with friends and family.
Hit the gym
Exercise, especially when it’s part of your routine, boosts endorphins. It’s a proven treatment for combating depression. Exercise helps regulate your circadian rhythm, which gets disrupted during darker winter months. Even though it takes effort the first few times, keeping your gym schedule eventually gets easier. The more active you are, the less lethargic you’ll be.
Get winter hobbies
Since it’s harder to be outside in the cold, consider taking up an indoor sport like bowling or swimming. Even better, try your hand at skiing, ice skating, or snowboarding since with these sports you’ll be wearing well-insulated gear. When you take up a hobby and have an activity to look forward to, especially if it involves breaking a sweat, your naturally released endorphins will boost your mood.
Try light therapy
SAD is caused in part by less exposure to sunlight. There are specialized SAD lamps and light boxes meant to mimic the sun’s effect on your body. If you primarily work indoors (and not near any windows), an SAD lamp can help readjust your melatonin levels. Even without a lamp, making an effort to let in as much sunlight to your home or office will lift your mood.
Get mindful
Start incorporating daily practices of mindfulness, meditation, and yoga into your routine. All of these ask you to slow down and notice your feelings and sensory experiences. Engaging in mindfulness will help you deal with your anxiety, which can be a major symptom of SAD.
Talk to a professional
When you’re struggling with any type of depression or anxiety, it’s best to talk to a therapist. A licensed counselor can help you understand your emotions, get into practicing mindfulness, and learn what triggers your low mood.
To find out more about how you can learn to cope with your SAD through depression therapy, please reach out to us.