Psychologist’s 6 tips for battling seasonal affective disorder

Winter Blues: When Seasonal Changes Impact Your Mood

As the festive cheer of the holidays fades and the days grow shorter, many people experiance a noticeable dip in thier mood. This phenomenon, frequently enough called the “winter blues,” is a common experience linked to the changing seasons.For some, these feelings are mild and temporary, while for others, they can be more intense and persistent, possibly signaling a condition known as Seasonal Affective disorder (SAD).

Understanding Seasonal Affective Disorder

seasonal affective Disorder, or SAD, is a type of depression that follows a seasonal pattern, typically emerging in the fall and lasting through the winter months. While the exact causes of SAD are still being studied, it is believed to be related to changes in the amount of natural light exposure.

Understanding Seasonal Affective Disorder

As the days grow shorter and sunlight becomes scarce during the winter months, many people experience a dip in their mood. While some might chalk this up to the “winter blues” associated with holiday stress, for others, it might very well be a sign of something more serious: Seasonal Affective Disorder (SAD). Unlike the temporary winter blues, SAD can persist for an extended period, sometimes lasting four to five months.

Recognizing the Symptoms

SAD frequently enough manifests in a cluster of symptoms that can significantly impact daily life. These may include persistent low mood, excessive sleepiness, noticeable changes in appetite, and a tendency to withdraw from social interactions and activities that were once enjoyable.

Conquering the Winter Blues: 6 Strategies for Staying Positive

As the days grow shorter and the air turns crisp,many of us experience a dip in mood. For some, this can evolve into seasonal affective disorder (SAD), a type of depression linked to the change in seasons. “The best management of SAD involves strategies that attend to an individual’s mental, physical and emotional well-being,” advises Christopher Fisher, a psychologist and director of adult outpatient psychiatry at Northwell’s Zucker Hillside Hospital in Queens.

Prioritizing Mental Wellness

Fisher emphasizes the importance of staying mentally sharp during the winter months. this could involve engaging in activities that stimulate the mind, such as reading, puzzles, or learning a new skill. Maintaining social connections and seeking professional help when needed are also crucial steps.

Nurturing Your Physical Health

Physical activity plays a vital role in combating SAD. Regular exercise, even just a brisk walk outdoors, can boost endorphins and improve mood. A healthy diet rich in fruits,vegetables,and whole grains also provides the essential nutrients our bodies need to function optimally.

Light Therapy: A Powerful Tool

Light therapy, also known as phototherapy, is a common treatment for SAD.Using a special lamp that emits luminous light, this therapy can help regulate the body’s natural sleep-wake cycle and improve mood.

finding joy in Everyday Activities

Even small acts of self-care can make a big difference. Take time to enjoy things that bring you pleasure,whether it’s listening to your favorite music,spending time in nature,or indulging in a warm bath.

Mindfulness and Relaxation

Practices like meditation,yoga,and deep breathing exercises can help reduce stress and promote relaxation. these techniques focus on being present in the moment and calming the mind.

Seeking professional Support

If you’re struggling with SAD, don’t hesitate to reach out for help. A mental health professional can provide personalized guidance and support. Remember, you don’t have to face this challenge alone.

Conquering the Winter Blues: 6 strategies for Staying Positive

As the days grow shorter and the air turns crisp, many of us experience a dip in mood. For some, this can evolve into seasonal affective disorder (SAD), a type of depression linked to the change in seasons.”The best management of SAD involves strategies that attend to an individual’s mental, physical and emotional well-being,” advises Christopher Fisher, a psychologist and director of adult outpatient psychiatry at northwell’s Zucker Hillside Hospital in Queens.

Prioritizing Mental Wellness

Fisher emphasizes the importance of staying mentally sharp during the winter months. This could involve engaging in activities that stimulate the mind, such as reading, puzzles, or learning a new skill. Maintaining social connections and seeking professional help when needed are also crucial steps.

Nurturing Your Physical Health

Physical activity plays a vital role in combating SAD. Regular exercise, even just a brisk walk outdoors, can boost endorphins and improve mood. A healthy diet rich in fruits, vegetables, and whole grains also provides the essential nutrients our bodies need to function optimally.

Light Therapy: A Powerful Tool

Light therapy, also known as phototherapy, is a common treatment for SAD. Using a special lamp that emits bright light, this therapy can help regulate the body’s natural sleep-wake cycle and improve mood.

Finding Joy in Everyday Activities

Even small acts of self-care can make a big difference. Take time to enjoy things that bring you pleasure, whether it’s listening to your favorite music, spending time in nature, or indulging in a warm bath.

mindfulness and Relaxation

Practices like meditation, yoga, and deep breathing exercises can help reduce stress and promote relaxation. These techniques focus on being present in the moment and calming the mind.

Seeking Professional Support

If you’re struggling with SAD, don’t hesitate to reach out for help. A mental health professional can provide personalized guidance and support. Remember, you don’t have to face this challenge alone.
## Archyde Interview: Shining a Light on Seasonal Affective Disorder



**Introduction**



Welcome back to Archyde Conversations.Today, we’re diving into a topic that affects millions each year: Seasonal Affective Disorder, or SAD. We’re joined by Dr. Christopher fisher, a psychologist and director of adult outpatient psychiatry at Northwell’s Zucker Hillside Hospital in Queens. Dr. Fisher, thank you for joining us.



**Dr.Fisher:** It’s my pleasure to be here.



**Host:** Dr. fisher, many people experience a slight dip in mood when teh days get shorter and winter sets in. What makes SAD different from the typical “winter blues”?



**Dr. Fisher:** That’s a great question. While everyone experiences mood fluctuations, SAD is a clinically significant form of depression, characterized by persistent symptoms that significantly impact daily life for several months during specific seasons, usually fall and winter.It’s not just feeling a bit down; it involves noticeable changes in sleep patterns, appetite, energy levels, and interest in previously enjoyed activities.



**Host:** what are some of the key symptoms people should be aware of when it comes to SAD?



**Dr. Fisher:**



Some commonly observed symptoms include:

* Persistent low mood and feelings of sadness.

* Excessive sleepiness and difficulty waking up.

* Noticeable changes in appetite, ofen craving carbohydrates and sugars.

* Social withdrawal and a loss of interest in activities that once brought joy.

* Difficulty concentrating and making decisions.



**Host**: You mentioned the lack of sunlight as a factor. Can you shed more light on what we certainly no about the causes of SAD?



**dr. Fisher:** The exact causes are still under inquiry, but researchers believe that the reduced amount of sunlight during the winter months disrupts the body’s natural circadian rhythm— our internal 24-hour clock. This disruption can lead to imbalances in the production of certain neurochemicals, such as serotonin and melatonin, which regulate sleep and mood.



**Host:** That’s interesting. So, what strategies can individuals utilize to manage or alleviate the symptoms of SAD?



**Dr. Fisher:** Thankfully, there are several effective strategies:



* **Light Therapy:** Using a specialized lamp that emits bright light can mimic the sun’s effect and help regulate the circadian rhythm.



* **Physical Activity:** Regular exercise, even a brisk walk outdoors, releases feel-good endorphins and improves mood.



* **Healthy Diet:** Focusing on nutrient-rich foods like fruits, vegetables, and whole grains supports overall well-being.



* **Mindfulness Practices:** Techniques like meditation, deep breathing, or yoga can help manage stress and promote relaxation.



* **Maintaining Social connections:** Spending time with loved ones and engaging in social activities can combat feelings of isolation.





**Host:** And what about professional help? When should someone consider seeking it?



**dr. Fisher:** If SAD symptoms are significantly impacting daily life, interfering with work, relationships, or overall functioning, it’s crucial to seek professional help. A therapist can help develop individualized treatment plans, which may include therapy and/or medication.



**Host:** Dr. Fisher,thank you so much for sharing your expertise on this critically important topic. It’s clear that there are many proactive steps individuals can take to address SAD.



**Dr. Fisher:** Thank you for having me.Remember, acknowledging the symptoms and seeking help when needed is the first step towards feeling better.



**Outro**

For more facts on Seasonal Affective Disorder and support resources, visit the website of the National Institute of Mental Health. This has been Archyde Conversations.