What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a condition believed to be linked to a lack of sunlight where the individual experiences mood changes and emotions similar to depression. SAD occurs mostly in the Fall and Winter months when there is less sunlight exposure.

It’s found that around 5 percent of people may experience SAD lasting 40% of the year (especially in areas with less sunlight such as the Pacific Northwest and other Northern regions), and it is more common in women than in men.

Symptoms of SAD

The most common symptom of SAD is a feeling of sadness or a depressed mood. Other symptoms may include any of the following:

• changes in appetite

• cravings for sweet & starchy foods

• fatigue and low energy

• depression/low mood

• social withdrawal

• decreased libido

• aches and pains

• irritation

• Increased restlessness (such as pacing)

• difficulty focusing

Symptoms vary from person to person, but they can be severe enough to disrupt daily life. While SAD can be a frustrating condition, there are treatments and coping techniques available.

Here are some general guidelines that can help structure the treatments:

• Keep treatments simple by addressing the root of the disorder instead of treating symptoms.

• Begin treatment at any time; however, the summer is ideal. By doing so, there is a good chance the practitioner can break up the cyclic pattern of symptoms so that they are reduced or even eliminated before the problematic seasons arrive.

• Treat the patient 1-2 times a week, depending upon which interval works best for them and in light of the degree of their symptoms.

Methods to Reduce SAD

Light therapy: This involves daily exposure to a full-spectrum light that duplicates natural sunlight. When used regularly throughout the winter months, light therapy has been shown to reduce symptoms in 70 percent of SAD sufferers. Please note that light therapy is different than tanning in a tanning bed. Psychotherapy: Working with a counselor to learn to navigate negative thoughts and behaviors can be beneficial. Exercise: As a natural antidepressant, exercise may alleviate some of the symptoms of SAD. Try swimming, biking, lifting weights, yoga, or just walking outside.Acupuncture: Acupuncture can work to rebalance the body’s Qi, relieve your symptoms, and reduce stress. Medication: Antidepressant medications are a common treatment, but it should be noted that these medications often have side effects. There are also many natural and effective approaches available to combat SAD if over-the-counter medications aren’t something you want to start with.

5 Acupoints for Anxiety You Can Administer Yourself

It can be easy to forget how much our mental state can affect our physical well-being. In Traditional Chinese Medicine, that connection is evident in the treatment strategies, but it is also true that when we are feeling bad, we don’t always think to look at our minds. It works both ways. As we find ourselves in the middle place between winter and spring that is February, it is common to experience anxiety. Seasons aside, there has been a measured increase in anxiety levels for many people around the world associated with the coronavirus pandemic, as well. So, whether feeling anxious is new to you or you know anxiety like an old friend, I wanted to offer five simple acupuncture points you can administer on yourself to help alleviate some of that mental strain, and hopefully boost your physical health, too. All of these points are accessible while seated or lying down. I recommend using your thumb on each acupoint, gradually applying more pressure until you find a sweet spot where there is some resistance but no pain. Hold that pressure steady while you make small circular movements with your thumb, massaging the point. Take 10 slow breaths, and then release the point. If you are pregnant or have a preexisting health condition, take precautions and contact me first before applying these acupressure points.

Point 1: Shen men or Heart 7

This point is located on the inside of your wrist, in the crease, on the side where your pinky finger is. This point is great if you have trouble falling asleep due to anxiety or if you wake up in the middle of the night feeling anxious. Massaging this point calms the heart and anxiety along with it.

Point 2: The third eye or Yin Tang

Known well to yogis, this point is located between the eyebrows. This is another good point for insomnia. It is located right over the pineal gland, which helps regulate melatonin. Besides insomnia, this point is known for taking the edge off feelings of restlessness and helps with overall emotional well-being.

Point 3: Pericardium 6

This point is also located on the inside of the forearm, about two inches down from the wrist crease, in the middle of the forearm. While it is often used for nausea, it is also a great point to open the chest and the heart, counteracting the contracting energy of anxiety.

Point 4: Chest center or Conception vessel 17

This point is located in the center of the chest, between the nipples. For many people, anxiety can feel like a tightness in the chest or shortness of breath. This point relaxes and opens the chest and relaxes the diaphragm.

Point 5: Hundred meetings or Governing vessel 20

To find this point, use both hands to trace from the tops of the ears to the center of the top of your head. This point can help with racing thoughts and existential anxiety. For those that experience anxiety in their body as jaw clenching, this is a good point for releasing that. This point can also raise yang energy, lifting depression and sadness.

Administering acupressure on yourself is a great daily practice, and these points are a helpful starter pack for anxiety. If your anxiety is ongoing or you would like more support, you can always reach out to me with questions or to set up an appointment.

Disclaimer: This article contains general information about health topics and it is for educational purposes only. It does not constitute medical advice. If you have any questions related to your condition you should contact your doctor or healthcare provider. If you think you may be suffering from any medical condition, you should seek immediate medical attention.