Do You Suffer From Seasonal Affective Disorder (SAD)?

As the seasons change, so do our moods, and for some, the arrival of winter can bring about a condition known as Seasonal Affective Disorder (SAD). This type of depression, often linked to reduced sunlight exposure during colder months, can significantly impact one's mental health and overall well-being. In this blog, we explore how incorporating breathwork into your routine can serve as a natural and effective remedy for alleviating the symptoms of SAD.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder, commonly known as SAD, is a recognized condition that affects individuals during certain seasons, most frequently in the chillier winter months. The condition stems from decreased exposure to natural light, which can throw off the body's internal clock and cause fluctuations in crucial neurotransmitters, such as serotonin and melatonin. These imbalances can then manifest as a range of symptoms, including a noticeable decrease in energy levels, increased irritability, and disruptions in the regular sleep patterns that we rely on for rejuvenation.

Symptoms of depression can include:

• Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks

• Feelings of hopelessness or pessimism

• Feelings of irritability, frustration, or restlessness

• Feelings of guilt, worthlessness, or helplessness

• Loss of interest or pleasure in hobbies and activities

• Decreased energy, fatigue, or feeling slowed down

• Difficulty concentrating, remembering, or making decisions

• Changes in sleep or appetite or unplanned weight changes

• Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment

• Thoughts of death or suicide or suicide attempts

For winter-pattern SAD, additional symptoms can include:

• Oversleeping (hypersomnia)

• Overeating, particularly with a craving for carbohydrates, leading to weight gain

• Social withdrawal (feeling like “hibernating”)

For summer-pattern SAD, additional symptoms can include:

• Trouble sleeping (insomnia)

• Poor appetite, leading to weight loss

• Restlessness and agitation

• Anxiety

• Violent or aggressive behavior

How Can Breathwork Help in Alleviating SAD?

Breathwork, a practice that involves intentional and mindful breathing, offers a holistic approach to addressing the symptoms of Seasonal Affective Disorder. By incorporating breathwork into your daily routine, you can positively influence your mood, reduce stress, and enhance overall well-being. Here's how breathwork serves as a natural remedy for SAD:

• Increased Oxygen Flow: Deep, intentional breaths facilitate a higher intake of oxygen, promoting better blood circulation and increasing energy levels. This can counteract the fatigue often associated with SAD.

• Stress Reduction: Breathwork acts as a powerful stress reduction tool by activating the body's relaxation response. As stress is a common trigger for SAD symptoms, incorporating breathwork into your routine can help manage stress levels effectively.

• Mood Enhancement: Mindful breathing techniques have been shown to stimulate the release of endorphins, the body's natural mood enhancers. Regular breathwork sessions can contribute to a more positive and uplifted emotional state.

• Circadian Rhythm Regulation: Breathwork can help regulate the body's internal clock, which is often disrupted in individuals with SAD. By establishing a consistent breathwork practice, you can support a healthier sleep-wake cycle.

• Accessible Anytime, Anywhere: One of the remarkable aspects of breathwork is its accessibility. You can practice it virtually anywhere, making it a convenient and immediate tool to combat the onset of SAD symptoms.

What Else Can I Do?

With the most prevalent form of Season Affective Disorder being winter-pattern SAD, symptoms tend to start in the fall or early winter. As the days get shorter and the daylight becomes scarce symptoms of SAD creep in. You’re not alone. It’s estimated that millions of Americans suffer from SAD. There are things you can do every day to help make the days easier and create your own inner sunshine. Due to the time of year, the amount of Vitamin D we’re getting from the sun decreases. Make sure you are supplementing this by taking a high quality vitamin D. If you want to be certain of the dosage you need, a blood panel can show your current levels of vitamin D.

Light therapy has been a mainstay in treatment of SAD. Sitting in front of a bright light for as little as 20 minutes a day, usually first thing in the morning, exposes the person to bright light which makes up for the diminishing sunlight in the fall and winter months. There are many lights on the market with some variations. Verilux has been around for more than 60 years and has many models to choose from. Individuals with specific eye conditions or those on medications heightening sensitivity to light may require alternative treatments or light therapy administered under medical guidance.

Sufferers of SAD experience symptoms differently and that’s why there’s no one size fits all treatment plan. Navigating SAD can be difficult. It’s important to engage with a therapist to learn skills that can help you manage the symptoms. A therapist will also help as a member of your support network.

Incorporating Breathwork into Your Routine

To effectively harness the multitude of benefits that breathwork can provide for Seasonal Affective Disorder (SAD), it is essential to incorporate straightforward yet highly efficient techniques into your daily routine. By implementing moments of mindful breathing exercises in your breaks throughout the day or dedicating a few precious minutes each morning to a more structured and purposeful breathwork session, you can begin to notice a significant improvement in managing the symptoms associated with SAD. Whether you find solace in the deep and soothing rhythm of diaphragmatic breathing, the calming and balanced approach of box breathing, or the rejuvenating power of alternate nostril breathing, discovering the technique that resonates harmoniously with your being is pivotal in bringing about a transformative change in your life. To further enrich your breathwork journey and alleviate any potential stress that may arise, connecting with a skilled Breathwork Healer who possesses the knowledge and expertise to guide you through the practice and introduce you to an array of techniques can prove to be invaluable on your path towards healing. At Milagro Breathwork, we offer both in-person and virtual classes, conveniently accessible to individuals of all walks of life, ensuring that everyone can embark on this empowering breathwork journey to unleash their true potential.

As winter approaches and days continue to get shorter, consider incorporating breathwork into your wellness routine. This natural and accessible practice has the potential to uplift your mood, reduce stress, and contribute to overall well-being. By making breathwork a regular part of your self-care arsenal, you empower yourself to navigate the challenges of SAD with resilience and a renewed sense of vitality. We have both in-person and virtual session available to suit your needs. Let us help you heal and better prepare you for the days ahead.

Blessings and Gratitude, 

Beth