SAD (Seasonal Affective Disorder) And How To Cope

Do you notice yourself feeling especially sad during the holidays? Well, I am here to tell you that you are not alone, and millions of American adults experience the same feelings. Seasonal Affective Disorder (SAD) most commonly presents with the onset of depression in the fall or winter, and full remission of symptoms in the spring or summer. The exact mechanism of action is not quite understood, however circadian and neurotransmitter factors likely contribute to the cause of SAD. Diminished light during the fall and winter may cause a phase shift in various circadian rhythms, including the sleep-wake cycle, body temperature, hormone levels, and melatonin secretion.  

Symptoms Associated with SAD 

• Feeling hopeless 

• Fatigue 

• Sleep problems 

• Lack of interest in things you once enjoyed 

• Overeating/Weight gain 

• Social withdrawal 

• Craving carbohydrates 

Natural Ways to Cope With SAD 

Exercise: exercise releases endorphins, hormones that increase feelings of well-being. It also increases metabolism which increases energy to help combat fatigue associated with SAD. Exercise also reduces anxiety, increases self-esteem, and improves sleep. Exercising for just 10 minutes a day can help, but I recommend exercising MOST days of the week (4-5) for 30 minutes for heart health benefits. 

Light Therapy: bright white light therapy can considerably improve the mood of those who experience SAD. Using light therapy for 30 minutes to an hour every morning can provide significant antidepressant effects within 3-7 days. Bright light therapy (BLT) is performed early in the morning using a device known as a lightbox. 

Nutrition: when people are depressed, they tend to crave carbohydrates, however, it's best to avoid these foods. Instead, you should focus on eating protein, healthy fats, and leafy green vegetables. Our body makes feel-good neurotransmitters such as serotonin from protein foods, so a steady supply is vital, especially when you’re feeling low. 

Vitamin D: Vitamin D is difficult to obtain through diet alone and is received best through sunlight, therefore production is found to be extremely lower in the colder months. Low vitamin d levels have been linked to depressed mood and are therefore thought to be a contributor to SAD. When supplementing with Vitamin D, be sure to choose Vitamin D3 as it is more effective at raising vitamin d levels and for longer periods of time than Vitamin D2.

Psychotherapy: also known as talk therapy or cognitive behavioral therapy, can help you develop healthy ways to cope with SAD. It’s important to deal with your feelings effectively by utilizing various methods. Meditation is another great self-care modality to help get you through the symptoms of SAD. 

How Can We Help 

Sophisticated Skin & Beauty is a Wellness Spa with a dedication to helping you LOOK and FEEL your absolute best. We focus on internal (cellular) and external wellness (physical). Below are a few IV Hydration options we offer that may help you get through Seasonal Affective Disorder this winter season and assist with your overall health and wellness.  

NAD Infusion – Nicotinamide adenine dinucleotide, is a coenzyme of B3 found in cells and critical for cellular processes and mitochondrial functions. It protects the body from disease by generating cell energy and metabolism. The production of NAD declines with age. NAD helps with SAD by reversing oxidative stress and chronic inflammation.  

Vitamin D shots- As previously stated, Vitamin D levels were found to be decreased in those with SAD. We offer a series of Vitamin D injections weekly for 4-12 weeks depending on serum Vitamin D levels.  

Focus Infusion- Our focus infusion is used to assist with mental clarity and focus, however, the ingredients within this infusion have been shown to help with depression. Taurine is an amino acid found in our focus infusion that helps calm the brain and ease anxiety and help settle the nervous system. Alpha lipoic acid is an antioxidant that showed improvement in mood conditions after 3 months of supplementation. Lastly, high doses of B6 tablets have been shown to reduce feelings of depression. 

Please visit our website to read about the beneficial Health & Wellness services we offer at our wellness spa located in Columbia SC. www.sophisticatedskinbeauty.com 

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DISCLAIMER: the information in this blog is for educational information only and does not serve as medical advice.