This time of year can be challenging, particularly for those suffering from addiction, as celebrations and holidays are often triggering for those in recovery because of the casual drinking and drug use that are common during the winter season.
It can be more challenging to stay sober during this period when an individual in recovery also suffers from Seasonal Affective Disorder (SAD) or winter blues. The National Institute of Mental Health found that over 20% of people diagnosed with a mood disorder also suffer from a substance use issue.
Addiction is categorized as a brain disorder and can be combined with other mental health or mood disorders, like seasonal affective disorder or bipolar. Just know that if you’re struggling with addiction or living with a mental health disorder, you aren’t alone, and help is always there if you need it.
What Are the Symptoms of SAD?
Are you unsure whether or not you may be experiencing winter blues? Remember that you can always talk to a mental health expert. Common symptoms of SAD are shared with serious depression, such as:
Excessive daytime sleeping
Craving for carbohydrates
Social withdrawal
Loss of pleasure in particular activities
Lack of energy
Difficulty focusing
Heaviness in arms and legs
Feelings of hopelessness
Depressed mood
What Causes Winter Blues?
Doctors and researchers are still uncertain about the particular cause of SAD, but other factors that contribute to this condition include:
Melatonin levels
The seasonal change can interrupt the body’s natural melatonin production, affecting moods and sleep patterns.
Serotonin levels
The reduced sunlight can result in a drop in the brain’s chemicals, which impacts mood and the neurotransmitter serotonin.
Biological clock
You start losing sunlight as the days grow shorter around autumn. That can interrupt the body’s internal clock, causing feelings of depression.
Practical Ways to Fight Seasonal Affective Disorder
Are you suffering from SAD symptoms but not sure what to do about it? Fortunately, there are many treatment options accessible that can help to eliminate some of the symptoms.
1. Try aromatherapy
Essential oils can activate the part of the brain which is responsible for regulating your moods and internal clock. Buy an oil diffuser for your workspace or home, or you can even try adding a few drops to your bath.
2. Keep a journal
Everyone has feelings or thoughts they don’t feel comfortable sharing with others. Start writing them down so you can understand your emotions better. This will give you the opportunity to get them off your chest and help you to cope with them.
Try leaving five or ten minutes each day before bedtime to write down your thoughts for the day. You don’t have to write everything down, just what your main takeaways from the day are or try writing what you feel grateful for.
3. Paint walls in lighter colors
Research recommends that people suffering from SAD feel better when lighter colors surround them. On top of that, just doing the activity of painting can be a relaxing process for someone with a depressive disorder.
4. Take medication
Always check with your doctor or behavioral health professionals before taking any medication. Anti-depressants are often an efficient way to help fight SAD, particularly if the symptoms are severe and other treatments are not working. Medications are also helpful if you’re suffering from other forms of depression besides SAD.
SSRIs or selective serotonin reuptake inhibitors are prescribed for other forms of depression. Such medications help increase dopamine levels in the brain and make you feel happier and more relaxed.
People who opt for this treatment often start by taking a long-acting, low-dose pill in the fall season to guarantee the medication starts working before the onset of SAD.
5. Consider light therapy
Lack of sunlight is often attributed as one of the major causes of SAD. For this reason, getting more light may help you to feel more comfortable.
Also referred to as phototherapy, light therapy has shown to be efficient in treating winter blues. It’s achieved through a lightbox, which replicates the sun’s rays.
The light from the box counters the increased darkness and the lack of sunshine inside, telling your brain to wake up. Adding stronger bulbs or extra lights to a normal light won’t work. Instead, you require a special light known as SAD light.
A SAD light offers about 10,000 LUX of light and emits a tiny number of UV rays. You should only use a lightbox in the morning to prevent light from interrupting your sleep patterns. It must be utilized for about twenty to thirty minutes for best results.
Even though lightboxes are efficient and safe, it is best to talk to your physician before using this treatment. You don’t need a prescription to use one, but they’re suggested only for people diagnosed with SAD.
When using a lightbox, make sure you consider the following:
Make sure you relax during every treatment
Follow the instructions carefully
Keep the box 16-24 inches away from your face
Don’t look directly into the light
6. Start exercising
Did you know that exercise generates feel-good chemicals such as endorphins and serotonin that can help fight depression? You are 25% less likely to experience feelings of anxiety and depression when you exercise or participate in some regular physical activity.
Exercising in a gym can be helpful, but getting outside for a quick walk or running around the block can be even more advantageous. If you are not participating in an exercise class or lifting weights, consider adding thirty to sixty minutes a day of walking into your daily routine.
The vital thing is to keep moving.
These tips are helpful, but knowing when to contact a professional for help is also important. If you’re having extreme thoughts of hopelessness, thoughts of suicide or having a tough time coping during the winter, there’s no shame in getting help.
Speak with your doctor, who can prescribe medications, or contact our team of licensed professionals who can help you cope with the emotions of depression.
As mentioned earlier, addiction and the winter blues have a complex relationship. If you’re a recovering addict and find yourself having difficulty staying sober, we’re here to help. Feel free to reach out to start specialized treatment.
