Feeling Extra Gloomy In Winter? Here Are 7 Ways to Beat Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder:  With the onset of shorter days and longer nights, winter blues set in to make some of us feel more gloomy than others. Winter blues aka Seasonal Affective Disorder or SAD is a kind of depression experienced during a certain time of the year due to environmental factors like shorter days and limited sunlight having an adverse effect on the mood and energy levels of people. SAD is more common than expected, but can be dealt with easy steps in the direction of mood upliftment. 

What causes SAD?

As per the research in this field so far, SAD is triggered majorly due to the lack of sunlight in the winter months that ripple affects a few more triggers including reduced serotonin levels, Vitamin D deficiency, and Melatonin deficiency. 

1. Lack of Sunshine: With shorter days, the sun is out at its peak for even shorter hours of sunlight, which is responsible for balancing the body’s internal clock for sleep-wake cycles. 
2. Reduced Serotonin Levels: The functioning of Serotonin, one of the happy hormones is affected by the lack of sunlight subsequently resulting in a gloomy mood, and low spirits due to decreased levels of serotonin. 
3. Vitamin D Deficiency: Sunshine deficiency, also known as Vitamin D deficiency, has been found to result in depression and deflated mood. The body produces Vitamin D, which also produces serotonin, in exposure to the sun, but food sometimes fails to produce enough Vitamin D for the body.
4. Melatonin Deficiency: Melatonin hormone balances the natural sleep-wake cycle of the body. In the imbalance of it, increased Melatonin in people with SAD leads to oversleeping. 

Ways To Beat SAD 

Winter blues or SAD can be combated with simple and mindful lifestyle changes. 

1. Balanced diet: When feeling sad we tend to eat more carbohydrates and sugar, which can only lead to more cravings and lower blood sugar levels. So it is important to stick to a healthy and balanced diet. 
2. Vitamin D Supplements: Consult a professional to get your Vitamin D levels checked, and ask them to prescribe some supplements for you if needed.
3. Be in the Sun: Try to be in the sun at the peak hours of sunlight to have enough natural Vitamin D. 
4. Move: Incorporate a physically active lifestyle especially in the days of winter to boost your mood. From a simple walk, to an hour of dance, yoga or rigorous exercise, move yourself to release endorphins. 
5. Stay Connected: You may want to isolate yourself in times of gloom, but seeing your friends or talking to them over a call will instantly lift your mood.
6. Light Therapy: You can take help of technology with light therapy boxes that imitate sunlight to regulate your body's sleep-wake cycle.
7. Aromatherapy: The benefits of essential oils like Lavender are no more a mystery. Make the most use of them along with fragrant shower routines or self-care days to boost your spirits.