Which people is more likely to suffer from seasonal affective disorder?

With the coming of autumn and winter, the seasons change and the daylight hours decrease, some people will feel bored and depressed. In fact, these are likely to be related to seasonal affective disorder.

Seasonal Affective Disorder is an emotional disorder that affects mood and day-to-day life. However, SAD can be treated and controlled under certain circumstances .

We have to learn to regulate our emotions and reconcile with ourselves.

Do you know the four salient features of Seasonal Affective Disorder?

Seasonal Affective Disorder, as defined by the National Institutes of Mental Health (NIMH), is characterized by seasonal relapses, with symptoms lasting about 4-5 months each year. A diagnosis of seasonal depression occurs when frequent depressive symptoms occur and end at the same time for two consecutive years.

Be aware that not everyone with SAD experiences the following symptoms:

Always oversleep and feel lethargic

Overeating, increasing cravings for carbohydrates,  especially sweets and starchy foods.

weight gain

Social withdrawal, feeling uncomfortable in front of others,  avoiding social contact.

Incidence: more women, more farther from the equator

SAD is a common affliction in countries with long winters. Generally speaking, The further you are from the equator, the greater your risk of seasonal depression.

Women and adults between the ages of 20 and 30 are most likely to suffer from SAD.

In addition, the disease is also linked to familial inheritance. People with pre-existing depression or bipolar disorder may experience worsening symptoms as the seasons change.

some ways to help you get rid of SAD

In some cases, sadness can be severe, but for others, it may be improved by changing lifestyle habits.

light therapy at home

In the dim winter, do you miss the sunny days?  You can achieve this feeling through lights at this time.

Buy a lamp with lighting function, the ultraviolet function of this lamp should be very weak, and then put it at home or in the room, and give yourself a light effect treatment. It is better to keep the treatment process for about 20 minutes.

When doing light therapy, try to sit as close to the light as possible, but do not know the light. You can do other things at this time, such as closing your eyes and resting, reading a book, and putting on makeup. However, if your skin is uncomfortable because of this, it is recommended that you consult a doctor.

eat well

Winter blues may increase your likelihood of overeating. Excessive intake of starch, sweets and high-calorie foods will lead to nutritional imbalances, which will lead to more depressed mood and reduced sleep quality.

This situation does not positively help your mood. You can try to eat more fruits and vegetables to maintain a balanced diet, which will keep you energized. The mood is also happier.

keep social

In the dark and cold season, we need to keep in touch with our relatives and friends, support each other with them, go out more or interact with relatives and friends and chat with them.

You can also cultivate some interests that can only be had in this specific season, so that you can have sustenance.

Let the bedside lamp be your alarm clock

Try ditching the alarm clock that wakes you up every day and replacing it with a bedside lamp. The wake-up mode of the alarm clock is relatively simple and rough, which may interrupt your sleeping thoughts, while the sound of the sleep light slowly wakes you up, just like the sun shining into the room slowly, helping your body and brain to wake up naturally .