Madeeha Syed

Discover 10 self-help tips for beating the blues and bouncing back with a smile. Meri Sehat offers practical advice for mental well-being.

Bouncing Back With A Smile: 10 Self-Help Tips For Beating The Blues

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Mental Health

Overview

First defined by Norman E. Rosenthal M.D. in 1984 at the National institute of Mental Health, seasonal depression or Seasonal Affective Disorder (SAD) is a pattern of consistent low mood and other common indicators of depression.&nbsp;

Typically symptoms show up in the autumn and winter months and when there is low exposure to sunlight.&nbsp;

Initially the idea was received with some skepticism and its validity has been questioned, especially by a study conducted by the CDC back in 2016. It has recently been renamed as &ldquo;depressive disorder with seasonal pattern&rdquo; by the DSM V (fifth edition of The Diagnostic and Statistical Manual of Mental Disorders).&nbsp;

It&rsquo;s not considered as a distinct disease anymore, but rather <a href="https://merisehat.pk/disease/depression">depression</a> that is exacerbated at the same time each year, usually fall and winter months. Although, we do see spring and summertime depression.&nbsp; 
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What Does it Feel Like?

&nbsp;SAD usually manifests with the characteristic symptoms of depression which can include:&nbsp;<ul><li>Inability to feel pleasure (anhedonia)</li><li>Decreased energy for everyday tasks</li><li>Changes in weight or appetite</li><li>Craving for high-carb foods</li><li>Trouble sleeping (insomnia) or excessive sleeping (hypersomnia)</li><li>Social isolation and hibernation</li><li>Decreased libido</li><li>Feelings of hopelessness or worthlessness</li><li>Agitation and irritable behavior</li><li>Trouble focusing</li><li>Suicidal ideation </li></ul>

There is no clear understanding of why some people suffer through this, but familial and geographical connections have been established.&nbsp;Family history of seasonal depression and people living in colder climates or higher altitudes are much more likely to develop it.&nbsp;Also, if you already have a mental health disorder such as depression, anxiety or bipolar disorder, it increases your chances of experiencing seasonal depression.&nbsp;Reduced exposure to sunlight and Vitamin D deficiency have also been implicated.&nbsp;Our body captures sunlight through the eyes from where it’s taken to the brain where it regulates the production of serotonin and melatonin. These hormones play a role in regulating our mood and sleep.&nbsp;Interestingly, it’s also thought to be a biochemical evolutionary hangover from our ancestors who typically hibernated or exhibited reduced activity during the winter months.

So How Do we Treat This?

&nbsp;Following are some ways you can manage this condition:&nbsp; <ul><li>Exposure to sunlight every morning: This has been shown to lead to the production of melatonin earlier in the evening leading to better sleep. It also makes it easier to fall asleep at bedtime. This is why an early morning jog can bring you double the benefit of regular exercise.&nbsp; </li><li>Regular exercise: Exercise improves mood in any weather. You reap the benefits of happy hormones such as endorphins and dopamine which in turn leads to a long-term improvement in your mood.&nbsp; </li><li>Vitamin D supplements: Although it’s still unclear how low levels of Vitamin D can lead to the development of SAD, it has consistently been observed that all people with seasonal depression have this issue. Hence, taking Vitamin D supplements can definitely help you feel better.&nbsp; </li><li>Social interaction: Just because it’s cold outside doesn’t mean you have to start skipping your game nights and hangouts with friends. In fact, you should start increasing the frequency of these activities. We all saw how the incidence of depression increased during the Covid-19 pandemic since no one could meet anyone anymore. This is exactly why we need human interaction. We are social animals and need connection to thrive.&nbsp;&nbsp; </li><li>Journaling: Noting down your moods throughout the year and taking note of when you see an uptick in depressive symptoms can help you assess what's wrong and what works. Journaling has been shown to improve mental health in general as well and helps you keep track.&nbsp; </li><li>Antidepressant medication: Since it’s a variant of depression, antidepressants such as SSRIS (Fluoxetine, Paroxetine etc.) are shown to be effective for managing the symptoms. However, you should only take medication when prescribed by and under the supervision of a mental health care provider.&nbsp; </li><li>Light therapy (phototherapy): Other than exposure to sunlight, light therapy uses a light box to emit lights of different wavelengths. You sit in front of the box at a prescribed distance (30-60cm) with your eyes open, but not directly staring at the light. It also involves “dawn simulation” which is exactly what it sounds like. It simulates dawn by timing lights and alarm clocks to start turning on gradually over a period of 30 minutes to 2 hours. In many studies, light therapy has been shown to be more effective than CBT in improving sleep and social withdrawal symptoms.&nbsp; </li><li>Cognitive Behavioral Therapy (CBT): This helps you identify unhelpful thought patterns and transform them into a healthier approach towards life. It’s an effective therapeutic tool with application in almost all kinds of mental health issues and can help with seasonal depression as well. CBT is specifically focused on seasonal affective disorder and research has shown that people who receive light therapy along with CBT fare far better long term than people who only receive light therapy.&nbsp;&nbsp; </li><li>Tryptophan: This is an amino acid and a serotonin precursor. Other than taking supplements for this you can increase the consumption of foods containing tryptophan such as turkey, chicken, tuna, eggs, milk, chia seeds, oats, nuts etc. </li></ul>

Seasonal Depression in Pakistan

There’s a general consensus that people living in high altitudes and experiencing severe cold climates are more prone to SAD. It’s no surprise that we see more of these cases in Pakistan’s northern areas, even though there’s a cultural reluctance to talk about these things openly. It’s also more common in women and in people between ages of 40 to 60 years.In Pakistan, not much research has been done to document the effects of SAD, but some longitudinal studies do show people experiencing depressive symptoms with a seasonal pattern.&nbsp;One study noted that people here are more prone to experiencing depression, anxiety and related symptoms during the summer months, especially in low-altitude areas. Although similar patterns were observed in spring and winter months, it was nowhere as close to the number of cases we see in summers.&nbsp;

Dr. Safia Mehmood

Life can be a rollercoaster of emotions, and sometimes, we find ourselves riding the downward spiral of depression. But fear not, for there are numerous ways to bounce back with a beaming smile! In this article, we&#39;ll explore ten fun, friendly, and informative self-help tips that can help you conquer the gloomy clouds and embrace the sunny side of life. So, let&#39;s dive in and find your inner happiness guru! 
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Tips for Beating the Blues

<h5>Embrace The Power Of Positivity</h5>

When life gives you lemons, sprinkle some sugar on them and make lemonade! It&#39;s all about cultivating a positive mindset. Practice gratitude daily by jotting down things you&#39;re thankful for. Surround yourself with uplifting quotes, songs, or even silly memes to brighten your mood. Remember, laughter is the best medicine! 
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<h5>Move Your Body, Shake Your Booty</h5>

Exercise is not just for fitness fanatics; it&#39;s a natural antidepressant! Engage in activities you love, be it dancing, cycling, hiking, or even playing with your pet. Physical activity releases endorphins that boost your mood and overall well-being. Plus, you&#39;ll have fun while sweating the blues away! 
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<h5>Connect With Your Tribe</h5>

Don&#39;t face the darkness alone. Reach out to friends, family, or join a support group where you can share your feelings and experiences. Social connections are essential for mental health, and talking to someone who understands can be incredibly healing. 
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<h5>Master The Art Of Mindfulness</h5>

The present moment is where the magic happens! Embrace mindfulness by engaging in activities like meditation, deep breathing, or simply taking a moment to savor the taste of your favorite treat. Being present can help you break free from the cycle of negative thoughts. 
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<h5>Time For A Digital Detox</h5>

In this digital age, it&#39;s easy to feel overwhelmed by constant notifications and comparisons. Take a break from your devices and enjoy some tech-free moments. Read a book, go for a nature walk, or try out a new hobby. Disconnect to reconnect with yourself! 
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<h5>Nourish Your Body, Nourish Your Mind</h5>

Food fuels more than just your body; it influences your mood too! Incorporate a balanced diet rich in fruits, vegetables, and whole grains to support your mental well-being. And don&#39;t forget to treat yourself to some dark chocolate - it&#39;s happiness in a wrapper! 
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<h5>Set Realistic Goals</h5>

While aiming for the stars is great, setting small, achievable goals is equally important. Celebrate each accomplishment, no matter how minor, and don&#39;t beat yourself up over setbacks. Progress is progress, no matter how slow! 
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<h5>Unleash Your Creativity</h5>

Let your inner artist roam free! Engage in creative pursuits like painting, writing, cooking, or even rearranging your room. Creativity is therapeutic and can help channel emotions in a positive way. 
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<h5>Sleep Like A Baby</h5>

A good night&#39;s sleep is vital for a happy mind. Create a bedtime routine to relax before hitting the hay, like reading a book, sipping herbal tea, or listening to calming music. Sweet dreams await! 
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<h5>Seek Professional Help</h5>

If you find yourself overwhelmed and struggling to cope, remember, it&#39;s okay to ask for help! Reach out to a <a href="https://merisehat.pk/article/Mental%20Health">mental health</a> professional who can guide you on your journey to recovery. Seeking help is a sign of strength, not weakness. 
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Bottom Line

Life might throw curveballs our way, but remember, you are stronger than you think! These ten self-help tips are here to be your trusty companions on your quest for happiness. Embrace the power of positivity, nurture your body and soul, and remember to dance in the rain - for the storm shall pass, and the sun will shine once more.