Managing Seasonal Depression

Many people have heard the term “seasonal depression” and may even use it very loosely. But what is seasonal depression? Seasonal Affective Disorder, also known as SAD, is a specific type of depression that occurs during different seasons, usually in the wintertime. With shorter days, less sunlight, and colder weather, people with SAD may experience a drop in energy levels and become depressed. Some symptoms of SAD, especially within the winter-onset type, are as follows: 

• Oversleeping
• Appetite changes 
• Weight gain 
• Tiredness
• Low energy 

While there is no way to prevent the full onset of SAD, there are ways to help manage your energy levels and tiredness. Because there is a lack of Vitamin D during the winter times, it is important to ingest food that contains Vitamin D to maintain your energy levels. Some foods and beverages that are easy to get Vitamin D from are orange juice, eggs, sardines, salmon, mushrooms, tuna, and milk, to name a few. 

If you are looking for a healthy way to boost your Vitamin D and energy during the colder seasons and shorter days, here is a nice little recipe that you can make that includes this energy booster and provides some warmth to your body. 

Egg Sandwich with Pastrami and Swiss

(makes 4 servings)

Ingredients: 

1⁄2 Tbsp butter

4 oz lean pastrami (or turkey pastrami), cut into strips

6 eggs

2 Tbsp milk

Salt and black pepper to taste

4 slices low-fat Swiss cheese

4 whole-wheat English muffins, lightly toasted

How to make: 

1. Melt the butter in a large nonstick skillet over medium heat. Add the pastrami and sauté for 2 to 3 minutes. Turn the heat down to low. Combine the eggs with the milk and a few pinches of salt and pepper. Whisk lightly, then add to the pan. Use a wooden spoon to constantly stir the eggs, scraping from the bottom as they set, as they’ll continue to cook once removed from the stovetop.
2. Place a slice of Swiss on the bottom of each English muffin. Divide the scrambled eggs among the muffins, top with the muffin tops, and serve.

If you would like to speak to a professional counselor about seasonal depression or other mental health-related subjects, please feel free to contact Olive Branch Counseling Associates, Inc. at 708-633-8000. We are located at 6819 167th Street in Tinley Park, Illinois 60477. We would be happy to be of service. 

Written By: Emme D. 

Undergrad intern 2024

Sources: 

https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

https://www.eatthis.com/egg-sandwich-with-pastrami-and-swiss