Many physical and mental symptoms are seen in the condition of SAD. Although it is not a disease, this type of mood disorder can bother you a lot.
Many people face SAD i.e. Seasonal Affective Disorder in winter. This is a type of depression, which occurs especially during the winter months. Many physical and mental symptoms are seen in this condition. Although it is not a disease, this type of mood disorder can bother you a lot. Therefore it is very important to be conscious about this. Dr. Prashant Goyal, Senior Consultant, Psychiatry Department, Shri Balaji Action Medical Institute, Delhi, has given some important tips to control the symptoms of SAD, so let us know about this in more detail (how to overcome seasonal affective disorder).
Know the causes and symptoms of Seasonal Affective Disorder
According to Dr. Prashant Goyal, “Symptoms of SAD are usually seen due to cold weather and lack of sunlight. In this condition the person may feel very tired, sad, and depressed.
Apart from this, other symptoms may include problems related to sleep, change in eating habits like desire to eat more and lack of focus on anything. SAD can also have a negative impact on your mental health. You become more anxious, and stress levels also increase.”
How to avoid seasonal affective disorder
Dr. Prashant Goyal says “There are many easy ways to deal with SAD. Go outside in cold weather and soak up the sunlight. It can help in keeping your mood better and also removes Vitamin D deficiency. Do yoga and exercise regularly, it increases the level of happy hormone endorphin in your body. Follow a healthy lifestyle, so that you do not feel bored.”
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“Join social activities and spend time with your family or friends. Eat a diet rich in vitamin D, omega-3 fatty acids and other nutrients. It keeps your mental health better. “If the problem persists despite these measures, you should consult a mental health professional.” SAD can be improved by timely identification and proper treatment.
If you feel depressed in winter, then adopt these measures (How to overcome seasonal affective disorder)
1. Surround yourself with people who make you happy
When you feel depressed, it’s easy to try to isolate yourself. But socializing is proven to help improve mental health and feelings of loneliness. A little movie night with your favorite people can improve your mood.
2. Eat healthy and favorite food
While eating healthy is important, and can promote mental health. It’s also important to eat food that helps you feel better. A little favorite snack treat can make you happy. Find opportunities to enjoy the small things.
3. Spend time outside
During the colder months, it can be a little difficult to prepare yourself to spend time outside. Even if it’s just for 20 minutes a day, try to refresh your mood by going outside. If it’s too cold to spend time outside, try reading a book with the window open, so you get a chance to relax and breathe in the fresh air.
4. Follow your hobby
Doing something to keep your mind busy is an easy way to distract or deal with feelings of SAD. Join a gym, find a new book to read, or a new craft project. Also practice your favorite hobby like painting, dancing etc. This can help in being happy.
5. Follow the schedule
Maintaining a schedule can help control many of the effects of SAD, such as sleepiness or increased appetite. If you wake up and sleep at the same time, it makes it easier to overcome things like fatigue or insomnia.
6. Stay hydrated
Insomnia and lack of sleep are common symptoms of SAD, so people start taking caffeinated drinks. In such a situation the body can become dehydrated. To avoid this, drink plenty of water, and avoid beverages that may make it difficult to concentrate or sleep.
7. Maintain Vitamin D intake
Vitamin D deficiency increases the symptoms of depression. According to the National Center for Complementary and Integrative Health, people with SAD have been found to have low levels of vitamin D. It is important to ensure that you get enough sunlight during the day as well as include vitamin D-rich foods in your diet.
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