Feeling Low and Sad For No Reason? An Expert Tells You Why!

The days are getting shorter and the skies are getting darker. There’s a slight nip in the air and well, the pollution is back with a bang.

More importantly, curling up with a delicious hot cuppa is the ideal start to the morning! Yes indeed...winter is en route.

And, while this holiday season brings with it a festive vibe and trendy leather boots, it also welcomes howling winds and an unexpected change in mood. What you may be feeling, as the chilly weather encapsulates you, can be termed as Seasonal Affective Disorder, aptly abbreviated as 'SAD'.

'SAD is a mood disorder wherein people experience episodes of depression at roughly the same time every year. These alterations in ones mood can be owed to the onset of winter, which usually subside with the arrival of spring,' informs Dr Samir Parikh, Director, Department of Mental Health and Behavioral Sciences, Fortis Healthcare, who also frequently collaborates with myUpchar.

While 'summer depression' is a thing as well, it's a lot less common than the bouts of sadness one experiences as the sun shies away behind the clouds. The most common signs and symptomsof seasonal affective disorder are:

1. Extreme sadness or crying spells

2. Irritability and trouble concentrating

3. Lethargy and fatigue

4. A loss of interest in activities

5. Changes in appetite and sleeping pattern

Contrary to popular belief, SAD as a condition is a lot more complicated than the usual 'winter blues'. Dr Samir states, 'The primary cause of seasonal affective disorder is the reduced exposure to sunlight, which directly impacts certain hormones including melatonin, the chemical which is primarily responsible for regulating our sleep-wake cycle.' It is due to this that SAD targets those who reside in temperate climates where the winters are harsh and days go by without much sunlight.

However, this year around, with the added stress and self-isolation due to Covid-19, one is already grappling with feelings of uncertainty and anxiety. Thereby, a multi-pronged approach is required to manage the symptoms of SAD in these trying times.

Management of SAD

1. Acceptance is the first step towards the management of any disorder. 'It is important to acknowledge that such a condition exists. While ‘winter blues’ is a lot more common and does not require professional intervention, one must distinguish between and recognise the signs and symptoms of seasonal affective disorder correctly. If your changes in mood and day-to-day routine are negatively impacting your work or interpersonal relationships, it’s a good idea to seek professional help,' suggests Dr Samir.

2. Counselling or psychotherapy may also benefit patients by helping them challenge negative thought patterns, build more effective resources to deal with stress, and make lifestyle changes to best cope with the condition.

3. Phototherapy, or light therapy, wherein patients are exposed to bright light is one of the leading treatments for seasonal affective disorder. 'This artificial light mimics the functions of natural sunlight and helps the body regulate the chemicals that impact our mood and behaviour,' informs Dr Samir. 'Keep your window shades open to let in as much natural sunlight as possible. Go for long walks outdoors or just sit somewhere where you can soak in the sunlight. A short break to visit warmer regions which offer more sunlight may also serve as a welcome relief,' he adds. Medications that work to correct neurotransmitter imbalances may also be helpful in the treatment of this condition.

4. Upholding and sustaining an active lifestyle is an imperative protective factor. Dr Samir urges people to focus on a few basic lifestyle habits to bring about a positive change in mood. Ensure that you sleep and wake up at the same time, irrespective of the time of year. Resist the temptation to stay in bed and get more physically active at home. Engage in regular physical exercise, even if it is at home. Try to stick to regular, healthy meals. Participate in recreational activities that make you happy or take your mind off of worries. Lastly, avoid using substances to cope with distress.

5. Most importantly, remember to stay connected with friends and family. 'Social support is one of the most crucial factors when it comes to managing our moods, especially in the socially-distanced times we live in today,' states Dr Samir. In the last few months, we’ve come to realise the value of spending time with people and the crippling impact that social isolation can have on us. 'Even on the days you’re feeling low, make it a point to reach out to loved ones. Do things that you enjoy doing together or simply use the opportunity to talk. Open up and share how you feel – remember that you are never alone, even if it may sometimes seem that way,' he says.

Being seasonal in nature makes SAD a lot more predictable – it allows us to plan and prepare ourselves beforehand, to deal with it more effectively. Take note of any changes that you may experience in your mood or lifestyle and take action immediately. Reach out for help! Speak to a friend, a family member or a mental health professional at the first sign of distress. With a proactive approach and the right treatment, seasonal affective disorder can certainly be managed.