Fall is the time of year when transitions make themselves ever so present. Leaves will fall and temperature change will come into effect. With the shifts, everyone will also experience an adjustment in their biological clocks, known as their circadian rhythm. Instinctively, as the days become shorter by 4 pm, your body begins to shut down for the day because of the lack of melatonin. This transition can make way for mood swings and lead us to seasonal affective disorder (SAD).
SAD is a type of depression caused by the changing patterns in season, and it’s more common than we think. Adjusting to less sunlight and seasonal temperature changes can be difficult for millions. Symptoms of the disorder include:
- Low energy and feeling lethargic.
- Losing the ability to concentrate.
- Feeling hopeless and guilty.
- Feeling sad, anxious or weighted by negative emotions all day.
- Loss of interest in things that used to bring joy.
- Social withdrawal.
- A change in appetite.
Unfortunately, many people suffer from SAD. However, did you know that there’s a relationship between SAD and race? Black people’s pigmentation reduces the production of Vitamin D in the skin. Less exposure to the sun means less dopamine received. So melanated people are more at risk, making them more susceptible to seasonal depression.
The correlation between SAD and melanated people
Even though Black people have a higher rate of vitamin D deficiency, we can’t put all the blame on the lack of it. In general, depression tends to rear itself more so in marginalized racial and ethnic communities. According to a 2018 study published in Preventative Magazine, ‘African Americans and Latinos are significantly more likely to experience serious depression than Whites, but chronic stress does not seem to explain these differences.’
BIPOC people are usually prone to SAD because they may already deal with a depressive disorder or issues with mental health stemming from their personal journeys in society with an oppressive system, racism or discrimination. Adding seasonal depression and change on top of daily struggles can amplify feelings. People then tend to react in an opposite manner than what they’re used to. For example, instead of going out, people reside indoors and hibernate. Their initial reaction is to stay in and away from gatherings and social circles.
A few tips on how to cope with SAD
There are a few things you can try to boost your energy and lift your spirits. Experiment with these tips below. One of them could offer some assistance in coping with SAD or simply provide an outlet that can help when you’re feeling the blues.
- Seek sunlight when you can: The fall sun doesn’t come packed with the same intensity as the summer sun. Nonetheless, the sun does break through the clouds to shine on some chilly winter days. When those days do occur, take advantage, wrap up, get out and enjoy them. Soak in every little bit when possible, seeing that the hours are already numbered. A little bit goes a long way.
- Find a source of joy indoors: Believe that you can find joy in the littlest things. Maybe you have a plant garden in the corner of your home—tend to it and nourish it. The same way you feed it, it can feed you. Or start a new hobby you’ve been wanting to take up. Learning something new always brings a sense of accomplishment.
- Exercise: Any type of aerobic activity can act as a mood booster. Whether you walk, jog or use a stationary bike, the simple act of movement allows your body to be in action.
- Take your vitamin D: Since there will be a short supply from the sun, seek what you need in supplements. You can obtain your daily dose of vitamin D from oranges, canned tuna, sardines and mushrooms. If these are not for you, search for foods that are high in vitamin D that you can include in your diet.
With temperatures dropping and the days getting shorter, now is the time to prepare for the winter months ahead. Maintain a healthy mindset and be mindful of your thoughts. Rather than dwelling in the unknown, use the time to gain clarity and move forward. If you feel this isn’t an option for you, always know there are outlets you can reach out to for support.
SAD symptoms
SAD
Seasonal affective disorder
Seasonal depression
How to cope with SAD
Foods high in vitamin D
Vitamin D
https://www.sciencedaily.com/releases/2018/05/180524174544.htm
