Anyone else struggle with Seasonal Affective Disorder (SAD)? Or just nervous about the stress in holiday winter months?
As hard as it is to believe, the Daylight Savings Time (DST) change is coming soon. And that means that the amount of daylight will be changing for most Americans. Many people suffer from Seasonal Affective Disorder (SAD), which is a form of depression brought on by either lack of exposure to daylight or too much exposure to bright light at certain times during the day.
This disorder tends to affect people more severely in fall and winter when days are shorter, but can also happen around the time spring begins and daylight savings time begins.
Personally, the weather can make me feel more anxious, in a funk and just want to stay in bed all day and hibernate. It requires me to move my body daily and so some inner work to shift my energy.
I’m going to share with you what SAD is, what to look for, and coping tools for early prevention
I have seen this first hand working with my clients kids and adults why I am writing this blog to help with early prevention.
Weather changes plays a big part, I also think because November is getting close to the end of the calendar year, some feel hopeless and helpless about the future and what the new year will bring.
What to look for, and coping tools for early prevention, and what early prevention tips to help cope with it
Read this article for more information. Some research indicates that November is a time when depression rises.
One looks back at the current year is not happy with all accomplished and thinks negative thoughts about how the year has gone, and feels very pessimistic that the coming year will be any better.
This is why it is important to be informed and understand what depression is and what it isn’t, and what can be done.
What is Seasonal Affective Disorder? According to NIH
Many people go through short periods of time where they feel sad or not like their usual selves. Sometimes, these mood changes begin and end when the seasons change. People may start to feel “down” when the days get shorter in the fall and winter (also called “winter blues”) and begin to feel better in the spring, with longer daylight hours.
In some cases, these mood changes are more serious and can affect how a person feels, thinks, and handles daily activities. If you have noticed significant changes in your mood and behavior whenever the seasons change, you may be suffering from seasonal affective disorder (SAD), a type of depression.
Symptoms of major depression may include:
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Experiencing changes in appetite or weight
- Having problems with sleep
- Feeling sluggish or agitated
- Having low energy
- Feeling hopeless or worthless
- Having difficulty concentrating
- Having frequent thoughts of death or suicide
For winter-pattern SAD, additional specific symptoms may include:
- Oversleeping (hypersomnia)
- Overeating, particularly with a craving for carbohydrates
- Weight gain
- Social withdrawal (feeling like “hibernating”)
Specific symptoms for summer-pattern SAD may include:
- Trouble sleeping (insomnia)
- Poor appetite, leading to weight loss
- Restlessness and agitation
- Episodes of violent behavior
What can you do if you notice symptoms of SAD
- Talk with a health provider
- Get your Vitamin D levels checked
- Get out in nature a bit. Walk 20 minutes a day. Just find ways to move your body at least 20 minutes a day
- Join a gym during this time.. Get a regular workout routine
- Social connection is very important, talk with a friend, join a small group, Wellness group, family member etc.
- Get out in sun light or keep natural light on in you home as much as possible, get out of bed, get active as much as you can daily
listed below is the action steps I do weekly to help myself to feel healthy on the inside and out and be in harmony in my body, mind, and spirit….These are the strategies I coach in my Emotional Wellness program and support my clients with.
- Get outside for 20 minutes a day, (Walk my dog after dinner, get the mail etc.)
- Join a gym (I joined Body Vision and go 2 x’s a week). I created a 30 day move your body challenge with my clients in my Emotional Wellness Community. It starts Monday Nov. 8th. We we set a daily goal to move our bodies for 30 days, share healthy recipes, affirmations, journal promotes etc. and what we are doing to hold each other accountable to reach our goals. Its all about community and practicing emotional wellness daily.
- Book Club: I am in process of starting a book club to read Mel Ribbons new book The High 5 Habit . Your welcome to join. reply back to this blog if interested. Great way stay socially connected with people and work on overall wellness and personal development.
- Journal ( daily) I write how you want to feel today (I use a feeling word…I want to feel joy, challenged etc.) and write out 3 action steps that I am going to do to align my behavior to how I want to feel to move forward on those 3 goals. Feels so good to check it off when done and have a purpose and goal in place and notice how resilient you are. Click link here to download my free journal prompt e-book
- Social Connection: Keep connected with friends, family etc. I have joined a few network communities that are in person and through zoom. I have met many amazing people and established several strong friendships in these communities. I also have a created my own and anyone can join my Emotional Wellness Community. To join reply back to this mail for details. I also send free tips on email wellness following my Instagram page @tabmarden and FB page Tabatha Marden
- I am hosting a few Pop up Festivals in my neighborhood to honor of UNICEF World’s children Day which is Nov. 20th, Pop up Festivals are celebrated all over the world to help share free, playful, meaningful activities to help grow their emotional intelligence and take action on goals. (So needed right now) also a way for me to get out in community and stay socially connected with adults and help kids.
- Emotional Freedom Technique (EFT) tapping a holistic meditation a few times a week proven to help with anxiety, sleep, emotional eating, negative thoughts, stress etc. Schedule a free 1:1 discovery call if you would like to tap with me
- Snuggle/hug: I snuggle with my 11 year old and dog at night, weighted blanket and watch tv series he likes before bed
- Blood work: I get my blood work done yearly now to discover nutrient deficiencies. Deficiencies cause dysregulated nervous system and brain function. Symptoms increased of anxiety, depression, irritability, mood disorders and emotion and thoughts. Check with recommend vitamins to help such as vitamin D, B^, Folate, Riboflavin, Thiamin, Vitamin C, Omega-3, Fatty Acids, Vitamin D etc.
Transitions To Winter With Ease With These Products From Mindbodygreens:
2. Quality Moisturizer
3. Weighted Blanket
4. New Journal
5. Circadian Lighting
6. Cozy candles
7. Fresh furnace filters
8. Workout Equipment
I hope these tips help, please share if you or a family member have experienced any of these symptoms and what you do to cope. If you experience any of these please schedule a appointment with a professional.
Please reach out of you need additional support by replying back to this email.
Remember together is better,
- Tips For A Stress Free family Gathering This Thanksgiving - November 24, 2021
- Tips To Help With Seasonal Affective Disorder (SAD) For Kids & Adults - November 7, 2021
- National Stress Awareness Day…Tips To Stress Less, Create & Maintain Harmony In Mind, Body, Heart - November 3, 2021