What is SAD?
Most usually starting in the late fall and lasting through the winter, SAD is a form of depression connected to seasonal changes. Although a little down is natural when the temperature drops, SAD is more severe and can interfere with daily life.
Those suffering with SAD often feel:
Persistent low energy and tiredness
Difficulty focusing or concentrating
Increased anxiety or irritation
Lack of enthusiasm for once appreciated activities
Changes in hunger, especially for carbs
Oversleeping or disturbed sleep patterns
Feelings of worthlessness or hopelessness
SAD is thought to be linked to:
Fall and winter's less sunshine can throw off the body's internal clock, sometimes known as the circadian rhythm, which causes depressed mood.
Serotonin Levels: Sunlight helps control the brain chemical serotonin that influences attitude. Lowering serotonin levels brought on by reduced sunlight might cause depression and tiredness.
Melatonin Production: Darkness raises the body's melatonin production—a hormone connected to sleep. Longer evenings can lead to overproduction of melatonin, which would make one feel lazy and sleepy.
How would one diagnose SAD?
Following an evaluation of symptoms, seasonal pattern, and ruling out other possible explanations, a healthcare provider diagnoses SAD. The main determinant is whether symptoms arise regularly at the same time every year and alter with the seasons.
Stop SAD Symptoms Before They Get Worse:
Spend More Time in Natural Light
Get outside, especially in the morning, to soak up natural light, even on cloudy days.
Sit by windows at home or work to maximize sunlight.
Try Light therapy by purchasing a special light box that mimic natural sunlight to help balance mood-regulating chemicals and improve symptoms.
Stay Active
Exercise outside with walking, running, or biking to boost endorphins and your mood.
On bad weather days, stay active indoors with yoga or group classes.
Improve Your Diet
Focus on omega-3s (like salmon and walnuts), leafy greens, and whole grains to support brain function and mood.
Limit processed foods and refined sugars to avoid mood crashes.
Stick to a Sleep Routine
Go to bed and wake up at the same time every day, even on weekends, to support your mood and body clock.
Reduce screen time an hour before bed to improve sleep quality.
Stay Social
Plan regular social activities, whether in-person or virtually, to fight isolation and boost your mood. Join one of our Integration Circles >
Manage Stress
Practice mindfulness, meditation, or yoga to reduce stress and anxiety.
Journaling can also help process emotions and relieve stress.
Consider Early Treatment
Therapy or counseling can help you develop coping strategies before symptoms worsen.
IV hydration & vitamin fluids or ketamine treatments may help reduce SAD symptoms and improve mood early in the season.
Can ketamine treat SAD?
For patients with treatment-resistant depression—including SAD— ketamine therapy has demonstrated encouraging outcomes. To lessen the severity or even stop the start of SAD, if you would want us to assist you to be proactive ahead of symptoms entirely developing.
For more in-depth references, please consult the following sources:
Disclaimer: This blog post serves as a mere glimpse into the serene world of ketamine therapy. It's important to remember that consulting with a qualified healthcare professional is the first step to determining if this journey is right for you. Explore reliable resources and studies to gather more information and make informed decisions about your mental well-being.
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