Gloomy days: Is it the weather or something inside of us?
The change as soon as we wake up followed by laziness, lethargy, and wanting to binge-watch beloved series becomes a part of our routine during winter. We usually find ourselves daydreaming about ‘what could have been’ with having a subliminal realization that the time can be used better. Procrastination, getting behind in work, skipping showers, laundry days or immense mood swings take over the day. According to the Diagnostical and Statistical Manual of Mental Health Disorders, these could be the symptoms of Seasonal Affective Disorder. In its literal terms, seasonal means seasons like winter/summer/spring/autumn/rainy, and affective means emotions. So if the change in the season (especially winters/autumn) causes extreme changes in emotions and motivation, or in general the way you feel which impacts your personal, social, or professional life, it can be referred to as SAD.
Some points from existing research
According to research, the development of SAD was linked with the theory of cause and effect, which means the presence of something will cause disturbance in something else. Keeping that in mind, a study suggests that disturbances in the beats of the release of melatonin (from the pineal gland) have an impact on Seasonal Depression.
Many other scientific studies were done in Icelanders (Canada), Lapps (Finland), and Tschuktschi (Siberia) which suggests that SAD is a problem with genetic and/or behavioral adaptation to the circumstances.
Some researchers also suggested that SAD is a recurring depression with seasonal patterns. Hence, the focus should be on the recurring symptoms rather than the season itself. (Please check references to read the study)
Affective Disorders are a serious condition that ranges from less intense to highly intense. Some examples of high intensity would be an inability to get out of bed, feeling numb, not wanting to talk to anyone, and no focus on work, relationships, or personal hygiene. In this case, the treatment is possible by visiting a mental health professional like a psychiatrist, psychologist or therapist can be beneficial.
Other things one can do are -
Talk therapy - Emotional struggles require patience and care and psychotherapy can help you understand the signs and symptoms of the disorder.
Slow is good (in the right direction) - Sometimes when we are in a pause - it can be a good time to re-analyze our goals and future. Mental health planners can help you organize your ideas and thoughts. Use the Milestone planner in the planners and journal section to know your direction.
See your goals - Sometimes we are stuck in a thinking loop of comparisons, self-doubt and/or negative ‘what if’s’ of the future. Do not judge yourself however, find out what is maintaining the loop and get rid of it. Use what not to do checklist in the planners and journal section to help with that.
Focus on your emotions - Emotions are great messengers for your unmet desires. Try to ask yourself what you need at this time
Take support from people who love you - Keep a connection with your social support system. Allow them to be there for you when you need them. Believe me! They want to be there for you if you let them to.
Spend time with your strength - Remind yourself of the things you used to love, which could be basketball, drawing, sketching, coloring, football, cleaning, organizing, or watching your old-time favorite cartoon or a show, etc.
Exercise, Vitamin D and Sun-bathing - Physical stimulations can scientifically boost the hormones and make you feel better.
Journal your Day - Writing about your day can be a powerful tool in increasing the quality of your mental health
Be kind to self and others - Knowing that being gentle with self is a strength, creativity rises from vulnerability and kindness is a gift and the core of self-love.
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References
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