Welcome aboard, train wreck.
The shorter days are upon us. If you’re like me, you love the cooler temps and changing leaves. But your brain decided now is a great time to decorate your regular depression and make it seasonal depression.
We’ve all felt the effects of the winter blues at some point in our lives, and the short days may make you feel down and out. Studies on seasonal affective disorder (SAD) are progressively linking a lack of light exposure to tiredness, overeating, and a proclivity to sleep in excessive amounts.
What’s a train wreck to do?
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You may be suffering from seasonal affective disorder (SAD), a kind of depression caused by variations in daylight and weather that occurs mainly during the winter months. If shorter days and weather fluctuations sap your energy and make you feel down, you may be suffering from typical symptoms of SAD.
The changing seasons, according to another hypothesis, disturb chemicals such as serotonin and melatonin, which are responsible for regulating sleep, mood, and emotions of well-being.
Whatever the underlying reasons of one’s SAD, the following signs and symptoms are usually present:
Feelings of depression that last for the most of the day, every day, and follow a seasonal cycle.
Experiencing fatigue or a lack of energy
Disinterest in things that you used to find enjoyable
Appetite changes or weight gain are common.
Oversleeping is not recommended.
What Is the Frequency of SAD?
According to the American Academy of Family Physicians, about 4 to 6 percent of the population in the United States suffers with SAD. According to the group, as much as 20 percent of the population may be suffering from a mild version of the condition known as the “winter blues,” which begins as the days get shorter and colder.
Women and young individuals are more prone than males to suffer from seasonal affective disorder (SAD), as are those who reside farther away from the equator from the sun. People with a family history of depression or bipolar illness, as well as those who have been diagnosed with these disorders, may be especially vulnerable.
Maintaining healthy habits such as frequent exercise, getting adequate sleep, and eating a well-balanced diet may help you maintain a positive attitude when the daylight fades in the evening. These five suggestions can help you deal with seasonal depression this winter.
Shine some light on it
Due to the fact that seasonal affective disorder is caused by a lack of sunlight and the vitamin D it offers, increasing the amount of light in your life is a good strategy for coping. The use of light treatment boxes and dawn simulators are also excellent alternatives, but just painting your walls a brighter hue may have a dramatic impact. Install broad spectrum bulbs in your interior lighting fixtures, or completely open your window coverings to allow in the greatest amount of natural light possible as a temporary solution.
For a light box, click here
For a dawn simulating alarm clock, click here
Maintain a busy schedule
You should begin the winter season with a set of objectives and an ideal timetable, regardless of how wide or precise you want to make your definitions. While the holidays are a great time to unwind, keeping your mind busy and occupied can help you combat tiredness. Getting some regular work done, whether it’s scrapbooking or organizing a messy closet, may help to keep you motivated and give you a deep feeling of achievement when the weather is gloomy and miserable.
Get Your Body Moving
The chilly weather may deplete your motivation as well as your good mood, making it difficult to exercise throughout the winter. Maintaining your exercise plan will not only assist to keep your spirits up and your time busy, but you’ll also be in the habit and routine come springtime if you keep up your schedule. Include as many outside activities as possible, such as ice skating or snowshoeing, in order to take use of the available natural light.
Make a change in your diet.
When you’re fighting the desire to remain in bed all day or press the snooze button one more time, eating nutritious meals and drinking less coffee become even more essential. To make up for the lack of sunlight, eat vitamin D-rich foods such as salmon, tuna, and trout, as well as fortified milk and egg yolks. Carbohydrate cravings in the winter are often caused by a shortage of serotonin, so boost your levels of the feel-good hormone by consuming nutritious carbs such as popcorn, pretzels, and brown rice.
Take into consideration antidepressants.
Seasonal affective disorder (SAD) may cause significant winter depression in certain people. It is recommended that you get treatment from a mental health professional if you are experiencing severe depressed episodes throughout the autumn or winter that include sleeping more than normal, a lack of energy and interest and a difficulty to concentrate that persist for one week or more.
So, there you have it train wreck. Five ways to help you keep it together. And if together means eating your kid’s chocolate while watching Hocus Pocus while they’re asleep, then that’s good enough.
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DonateDonate monthlyDonate yearlySpeaking of chocolate, be that house on the trick or treat route this year. REESE’S BIG CUP Milk Chocolate Peanut Butter Cups Candy, Gluten Free, 2.8 oz King Size Pack (16 Count) Or turn the porch light off, hide them from your family and treat yourself. You’re worth it.
The Glorious Train Wreck Mom 
I get so depressed with the changing of seasons. It’s especially hard with it being so dark all the time. You enter work it’s dark. You leave work it’s dark. It feels like you’re just working the day away
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I feel all of that. I’d say if you can, try to get out at lunch. Even a few minutes. Maybe have a natural light lamp at tour desk. And please let me know if you need an ear. I’m here.
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Thank you for the advice and willingness to listen!
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