We've All Heard of SAD, but What Is It?
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This FEDforum article is FYB — for your benefit. This week, hear from the Federal Law Enforcement Officers Association (FLEOA). Dr. Jean Kanokogi, FLEOA’s Director of Mental Health & Peer Support Services, authored this article.
Seasonal affective disorder (SAD) is a form of depression that typically begins when winter arrives, especially in areas largely affected by colder climates or have less sunshine. SAD can affect your mood, sleep, appetite, and energy levels, taking a toll on all aspects of your life from your relationships, social life, work, and your sense of self-worth. During the “winter blues”, people may start to feel “down” when the days get shorter.
Many articles list signs and symptoms of SAD. That encourages people to look at them and check boxes to self-diagnose. Let’s leave that to the internet and take another approach. This approach intends to offer you some quick tips to consider when feeling a bit down during the winter months and to remind you that you are not alone, FLEOA is here for you.
Tip 1: Get as much natural sunlight as possible
Whenever possible, get outside during daylight hours and expose yourself to the sun without wearing sunglasses (but never stare directly at the sun). Sunlight, even in the small doses that winter allows, can help boost serotonin levels and improve your mood. Take a short walk outdoors and increase the amount of natural light in your home and workplace by opening blinds and drapes and sitting near windows.
Tip 2: Exercise regularly
Regular exercise is powerful on so many levels because it has been found to boost serotonin, endorphins, and other naturally occurring chemicals in your body that help you feel good — it can be as effective as medication. Studies have shown that exercise can treat mild to moderate depression as effectively as antidepressant medication. Walking your dog or taking a walk and waving to your neighbors or people on the street from a safe distance, conquers the need of social interaction and exercise.
Keep in mind that maintaining a routine is significantly important for maintaining physical, mental and emotional health.
Tip 3: Reach out to family, friends & colleagues
Close relationships are vital in reducing the feeling of isolation. The use of video chat will allow you to see the rewarding facial expressions many benefit from while engaging in conversation. Get creative, set up a dinner party/date with friends and family using video chat features.
Participate in online social activities or physically distanced activities, even if you don’t feel like it. There are many Zoom events you can join and passively or actively participate in. This also gives you an opportunity to meet new people. Volunteer – helping others has been found to be the most rewarding.
Tip 4: Eating small and well-balanced meals
Eating throughout the day, with plenty of fresh fruit and vegetables, will help you keep your energy up and minimize mood swings.
Tip 5: Take steps to deal with stress
Practicing daily relaxation techniques can help you manage stress, reduce negative emotions such as anger and fear, and boost feelings of joy and well-being. Try yoga, meditation, or progressive muscle relaxation. There are many apps that have one-minute guided meditation. Slow deep methodical breathing also helps reduce stress.
Tip 6: Being creative helps, when you can’t be in control
Empower yourself with learning something new. Challenge yourself with taking on a class that you never thought you would take.
DISCLAIMER
The content of this article is provided "as is" without any representation or warranties, express or implied, including any representation that the content of this article is complete, true, accurate or non-misleading. The Federal Law Enforcement Officers Association, its Board of Directors and Officers make no representation or warranties in relationship to this article or the information and materials provided in this article. Nothing in this article constitutes or is meant to constitute an endorsement of any vendor or advice of any kind.
This column from Federal Law Enforcement Officers Association (FLEOA) is part of the FEDforum, an initiative to unite voices across the federal community. The FEDforum is a space for federal employee and law enforcement groups to share their organizations’ initiatives and activities with the FEDagent audience.
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