Depression that occurs or gets worse during the fall and winter months may be a sign of seasonal affective disorder (SAD). If short days and changing weather sap your energy and make you feel sad, you have classic symptoms of seasonal affective disorder, a form of change-induced depression daylight and weather, which occur mainly in the fall and winter. Why do some people get SAD? Experts don't know for sure yet, but some believe these seasonal changes disrupt the body's circadian rhythm, the 24-hour clock that regulates how we function during sleep and wakefulness, causing us to sometimes feel energetic and alert and sometimes sleepy. Another theory is that the changing seasons disrupt hormones such as serotonin and melatonin, which regulate sleep, mood and a sense of well-being. Whatever the causes of SAD, signs and symptoms can usually include: Feelings of depression that occur most part of the day, every day and is seasonal. Fatigue or low energy. Loss of interest in activities you previously enjoyed. Changes in appetite or weight gain. Excessive sleepiness. How common is SAD? According to the American Academy of Family Physicians, 4 to 6 percent of people in the United States States suffer from SAD. And about 20 percent may have a mild form of the condition, often called “winter blues,” which begins when the days get shorter and colder. Women and young people are more likely to suffer from SAD, as are those who live further from the equator. People with a family history or diagnosis of depression or bipolar disorder may be especially susceptible to SAD. It is important to treat SAD because all forms of depression limit a person's ability to live a full life, enjoy family, and work or study effectively. Here are a few options you may want to consider , to help yourself cope with SAD. So... How to overcome seasonal depression? Here are 14 simple tips1. Talk to your doctor or psychologist Because SAD is a form of depression, it must be diagnosed by a mental health professional. There are a number of screening questions that can help determine whether a person is depressed. Your doctor or psychologist will be able to determine that you have SAD and not some other form of depression. If you have SAD, seeing a specialist can help you identify and manage the condition.2. Get ready for fall earlyPreparing for the transition from fall to winter isn't limited to updating your wardrobe or preparing your home for the new season—think about preparing your mind, too. Regularly setting aside time for mood-boosting activities can help people feel physically and mentally healthier. Be better prepared for the winter season, starting with the fall season - doing enjoyable activities, initiating socializing and outings with friends, choosing fun hobbies, and participating in various activities or community service. Starting to regularly participate in fun and interesting activities in advance is much easier than trying to start with zero, when the winter melancholy has already arrived.3. Try artificial light According to a review published in 2017, bright light therapy—exposure to artificial light to keep the circadian rhythm in the right direction—is considered a first-line treatment option for SAD by many experts. One way to try bright light therapy is to use a light therapy lamp. Also known as phototherapy boxes, these devices emit light similar to sunlight and may help treat SAD, according to the Mayo Clinic. The light from therapy lamps is significantly brighter than regular light bulbs and comes in different wavelengths. Typically, you sit in front of a light box for about 20 to 30 minutes a day. This is thought to lead to chemical changes in the brain,which improve your mood and relieve the symptoms of SAD. Experts usually recommend using a light lamp within the first hour of waking up in the morning. While these devices are popular and harmless, it is still worth talking to your doctor about whether this treatment option is right for you.4 . Use sunrise simulators Sunrise simulators may help some people with SAD. These devices are essentially alarm clocks, but instead of suddenly waking you up with a beep or loud music, they emit light that gradually increases in intensity, as if the sun is rising. There are different models of sunrise simulators available, but the best ones use full-spectrum light. closest to natural sunlight. According to a study published in 2015, researchers found that dawn simulators were as effective as light therapy for people with mild SAD.5. Consider Taking Antidepressants If light therapy or psychotherapy does not completely relieve your symptoms, prescription antidepressants may help you overcome seasonal depression. However, it is important to note that when taking antidepressants for SAD, you will typically have to take them from fall to spring .It is important to recognize when SAD symptoms begin and see your doctor for a prescription before they worsen.6. Prioritize social activities Social activities may be especially important if you have SAD. Research has found a causal link between social isolation and depression, says Burgess, including a 2020 review that looked at the impact of lockdowns on mental health during the pandemic. Researchers have reported that such periods of isolation can have long-term psychological effects on people, including symptoms of depression and post-traumatic stress disorder (PTSD). Finding creative ways to stay connected with others is important! If winter darkness or weather keeps you indoors more than you'd like, there are other ways to communicate besides face-to-face communication, such as Zoom, Skype, and other video communication tools.7. Add aromatherapy to your treatment plan Aromatherapy—the use of essential oils for therapeutic purposes—can also help people with SAD. A review published in 2020 found that essential oils could potentially help reduce symptoms of depression and other psychological problems such as anxiety and sleep problems. However, the review authors note that the evidence for the benefits of essential oils for mental health is limited, so it is too early to draw conclusions about their benefits. When it comes to SAD in particular, essential oils may potentially influence the area of ​​the brain involved in control mood, and the body's internal clock, which affects sleep and appetite, says Dr. Kalayjian. And while evidence for the effectiveness of aromatherapy may be limited, using essential oils can be a simple and safe way to improve mental well-being, especially when combined with another calming activity, such as taking a bath or enjoying the company of candlelight. According to Johns Hopkins Medicine, the safest ways to use aromatherapy include body oils, incense sticks, and jewelry made from absorbent materials that can be coated with essential oils. The organization does not recommend ingesting essential oils or using essential oil diffusers.8. Stick to a Schedule People living with SAD often have trouble falling asleep and also experience waking up early at night, long before they were supposed to. Maintaining a regular schedule often improves sleep, which can help relieve symptoms of seasonal depression. Keeping a regular schedule will also allow you to receive light at a consistent and predictable time, which is beneficial for your circadian rhythm. And eating regularly will help you avoid overeating. According to the Mayo Clinic, many people livingwith SAD, find that they gain weight in the winter.9. Get More Exercise As with other forms of depression, exercise can help relieve SAD. Exercising can also help offset the weight gain associated with SAD. Outdoor exercise is most helpful in relieving SAD symptoms caused by changes in getting adequate daylight. But if you can't exercise outside because of the cold or snow, try using a treadmill, stationary bike, or elliptical machine set up near a window at home or at the gym. You can also "work up a sweat" at home by watching free training workout videos on the Internet10. Let the Sunshine In If you have seasonal depression or winter SAD, you should get outside as often as possible during the day to get the maximum dose of sunlight. On cold days, bundle up and take a walk around the block, or go to a nearby park or forest. Also, when you're indoors, keep blinds or curtains open to let in as much natural light as possible. And if you work remotely, whenever possible, choose a workspace near a source of natural light. Indoor light is much dimmer than natural light, and this can negatively impact SAD11 symptoms. Take a vacation or "break" Winter vacations in warmer climates can help relieve SAD symptoms by helping you avoid cold weather and cloudy skies. Even a short break from everyday life in a sunny location can help with the winter doldrums. The inspiration that can lift your spirits usually starts in the build-up to your holiday, and is sure to stay with you for weeks after you return. If you're on a budget , consider planning an impromptu “vacation” instead—taking time off from work and finding ways to spend a short vacation in your own home or in the warm company of friends.12. Consider Quitting Alcohol It is believed that people tend to drink more alcohol during times of stress or sadness. When someone is feeling down, they are more likely to want to have a drink or two. However, this causes even more depression. Additionally, if you notice that you are drinking more days a week, or drinking more alcohol than before, these changes can eventually lead to addiction. It is important to determine what is behind this behavior. Ask yourself, “Why do I think I’m drinking more?” If you think you may have a drinking problem, talking to a psychologist can be extremely helpful at this stage.13. Keep a JournalWriting down your thoughts can have a positive effect on your mood. It can help you get rid of some negative feelings. How can journaling help you deal with depression? According to the University of Rochester Medical Center, it helps you prioritize life's problems and identify the causes of depression, as well as what helps lift your mood. Include your thoughts, feelings, and concerns in a journal. A good time to do this is at night, so you can reflect on everything that has happened in the last 24 hours.14. Monitor your vitamin D levels Vitamin D deficiency may be a risk factor for developing symptoms of depression. Some reports suggest that people with SAD often have low levels of vitamin D, caused by low dietary intake of the vitamin or insufficient exposure to sunlight. While experts don't know for sure whether taking vitamin D supplements can improve SAD symptoms, it may help. Getting enough sunlight during the day and including vitamin D-rich foods in your diet may be beneficial. Talk to your doctor about getting your vitamin D levels checked and whether supplementation is right for you. In conclusion, even If you follow all these simple rules, it can be very difficult to cope with the season alone.)