Feeling SAD? You Are Not Alone.

It's that time of year. You start seeing Thanksgiving or (gasp!) Christmas decorations hitting the department stores near you. The weather is starting to get cooler and the trees are a beautiful array of colors. You can purchase a spiced pumpkin latte at your local coffee shop, and you start dressing your little ones in jackets and sweaters. The days are getting shorter and it gets darker earlier and earlier. The season is changing and so is your mood. You might feel more tired and sluggish or have difficulty sleeping and concentrating. You crave carbs and you want to hibernate at home. Does any of this sound familiar? You might have Seasonal Affective Disorder otherwise known as SAD. This can be amplified if you are also maintaining the home front through the long winter while your spouse is deployed. Click here for 20 ways to help you manage the homefront! You are not alone. SAD affects about half a million people in the United States. Just like many different types of depression, the symptoms of SAD can range from the mild type to the severe type that can be very debilitating. The symptoms of SAD can appear gradually or come on all at once. They often dissipate as spring arrives and stay in remission through the summer months. If you are experiencing these symptoms and they are interfering with your life, you may have more than just the simple "winter blues," you could have SAD. Don't ignore that yearly feeling as simply a seasonal funk that you have to tough out on your own. You don't have to feel this way. And you DON'T have to put your life on hold. Check out tips for living your life here . Take steps to improve your mood through the long winter months. We have the symptoms and treatments you need. Symptoms Seasonal affective disorder is a subtype of major depression that comes and goes based on seasons. These are the most "typical" symptoms: A feeling of depression during the winter season every year and feeling better when the weather improves/season changes Low energy Difficulty concentrating Increased irritability Oversleeping Social Withdrawal Appetite changes, especially a craving for foods high in carbohydrates Weight gain Loss of interest in activities that usually give you pleasure Those with SAD may not experience every symptom. For example, energy level may be normal while carbohydrate craving may be extreme. Sometimes a symptom is opposite the norm, such as weight loss as opposed to weight gain. If possible, take a trip to a warm location and check out these fun, inexpensive getaways for you and your family; start the cold season off with a memorable vacation. However, if that is not an option, there are very manageable treatments to cheer up your mood and help you through the process! Treatments There are some things you can do to treat and diminish the effects of SAD: Spend time outside - Get outside as often as you can - The more light you are exposed to the better. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help; especially if you spend some time outside within two hours of getting up in the morning. If it's too cold, take a drive to the mall and do some personal shopping, it's cathartic. Buy yourself a new dress (with $10 off!) and face the cold day looking your best. Light therapy - Make your environment sunnier and brighter. Open windows and blinds and let sunlight enter your home. You may also want to sit closer to bright windows at home or in the office. In severe cases, when a great deal of exposure to light is necessary, people buy light boxes and "phototherapy" lamps which they sit under for up to 45 minutes per day. Cheer up any room with some flowers to bring color to a dark season. We even have a 40% off coupon just for you! Exercise - Physical activity help relieve stress and anxiety, both of which can increase SAD symptoms. It also increases endorphins which naturally elevate your mood. Being more fit can make you feel better about yourself, too, which can lift your mood. Psychotherapy - Psychotherapy is another option to treat SAD. Psychotherapy can help you identify and change negative thoughts and behaviors that may be making you feel worse. It can also help you learn healthy ways to cope with SAD and how to manage stress. Consider medication - In combination with talk therapy, anti-depressants can also help to regulate the balance in serotonin and other neurotransmitters in the brain that affect mood and energy. Eat well - Among other things, this means limiting carbohydrate intake of sweets, cakes, white bread, and rice because the all increase blood sugar levels. Do not isolate - Seek out friends and your social support network, spending time with others could improve your mood and your outlook. There are ways to do that, even in a new location after PCSing! Need some help? Click here for creative ways to make new friends. Don't underestimate insomnia - Without a normal, regular sleeping pattern, your circadian rhythm will be off and that can cause more depression. Even if you think you feel rested, your body needs at least six to eight hours per night. For a fun way to stay cozy and get a more restful sleep, Check out these warm, winter bedding sets . Any person experiencing significant symptoms of depression should feel comfortable discussing their concerns with their doctors. Some primary care doctors may be experienced in treating SAD and will feel comfortable treating this illness. Other doctors may want to refer people with SAD to a psychiatrist for treatment of this illness. Before starting any treatment for SAD, a person should make sure to meet with their doctor to discuss the benefits and risks of treatment. In the end, you know yourself better than anyone. If your life is being significantly impacted by symptoms of SAD, talk to a licensed and competent professional and figure out a plan that is right for you.

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