What is seasonal affective disorder?

Hello,

Welcome to icliniq.com.

I can understand your concern.

Thank you for seeking guidance from a psychiatrist; I empathize with your situation. Seasonal affective disorder (SAD) notably impacts mood, especially during specific seasons, often causing a sense of melancholy, particularly in winter due to reduced sunlight exposure, potentially leading to depression. To address this, consider incorporating the following recommendations into your routine:

1. Engage in daily exercises for 30 to 45 minutes, such as a brisk walk.

2. Practice 20 minutes of meditation daily, focusing on comfortable breathing without suppressing your thoughts.

3. Maintain a balanced diet with emphasis on home-cooked meals while avoiding junk food.

4. Stay adequately hydrated.

5. Foster connections by spending quality time with friends and family, even through virtual means if necessary.

6. Ensure exposure to sunlight for 20 to 30 minutes each morning.

7. Cultivate creative hobbies like reading, journaling, painting, or learning new skills.

8. Prioritize seven to eight hours of sleep each night.

9. Refrain from tobacco, alcohol, or substance abuse.

10. Embrace life actively rather than merely existing.

11. Cultivate confidence and boldness.

12. If symptoms persist despite adhering to these guidelines for four to six weeks, it may be advisable to explore short-term medication options

I hope this information will help you.

Thank you.