Seasonal Affective Disorder (SAD): A Muslim Mom's Guide to Coping
As the vibrant autumn leaves give way to the subdued winter colors, many of us eagerly anticipate cozy evenings with loved ones, indulging in warm drinks and embracing the beauty of our changing environment. However, at the Hasan House, we face the direct impact of Seasonal Affective Disorder (SAD). As the days shorten and sunlight becomes scarce, we become like delicate spring flowers gradually wilting away. October marks the beginning of our annual battle with SAD, a shift in seasons that brings colder nights and a change in mood. Being a Muslim mom, I have navigated this journey, finding solace in my faith and practical strategies that foster balance and well-being.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, often aptly abbreviated as SAD, is a type of depression that occurs at a specific time of year, usually in the fall and winter months when daylight decreases. It's characterized by sadness or depression, loss of interest in activities, fatigue, and other symptoms similar to depression.
Coping Strategies from a Muslim Mom's Perspective:
Dua and Reflection: First and foremost, during challenging times, I turn to dua (prayer) and introspection. Asking Allah (SWT) for strength, patience, and understanding provides immense comfort. Regularly reciting Qur'anic verses, such as *"Verily, with hardship comes ease"* (94:6), can offer solace during difficult days.
Maintain a Routine: Keeping a consistent schedule, especially for the five daily prayers, can be a foundation of stability. It ensures that we take moments throughout the day to reconnect with our Creator, keeping us grounded.
Seek Sunlight: Prophet Muhammad (peace be upon him) said, *"Beware of sitting excessively indoors because it causes sorrow and anxiety."* Sunlight increases the release of serotonin, which boosts mood. Even in colder months, try to get outside for a short walk after Dhuha (the forenoon prayer) or during lunchtime.
Stay Active: Physical activity can be a powerful combatant against SAD. It might be tempting to stay curled up indoors, but the endorphins produced during exercise can counteract feelings of sadness. Consider indoor activities like yoga or aerobics if it's too cold outside. Even a simple family dance-off after Maghrib can do wonders!
Connect with the Ummah: Being part of a community, the Ummah, is a blessing in itself. Reach out to fellow sisters, join a halaqah (study circle), or attend mosque events. Sharing feelings and experiences can offer both support and perspective.
Light Therapy: While the sun is a natural light source, its benefits might be hard to come by during winter. Light therapy boxes, which mimic sunlight, can be helpful. Before using one, it's essential to ensure it's designed for SAD and to consult a healthcare professional.
Balanced Diet: As Muslims, we know the Sunnah emphasizes moderation and balance in all things, including our diet. Foods rich in Omega-3s, like fish, walnuts, and flaxseeds, can boost mood. Also, ensure you're getting enough Vitamin D through foods, sunlight, or supplements.
Limit Stimulants: While reaching for that extra cup of coffee on a gray day might be tempting, try to limit caffeine and sugar. Instead, opt for herbal teas or warm milk with honey.
Seek Professional Help: Remember, dear sisters, seeking help is not a sign of weakness. Our beloved Prophet Muhammad (peace be upon him) said, *"Allah has sent down both the disease and the cure, and He has appointed a cure for every disease, so treat yourselves medically."* If feelings of depression persist or intensify, consult a professional or counselor.
Gratitude Journal: This might seem simple, but taking a few minutes every day to reflect upon and jot down blessings, no matter how small, can shift our focus from what's lacking to what's abundant in our lives. The Prophet Muhammad (peace be upon him) reminded us, *"Look to those below you and not to those above, as it is more suitable to remember the blessings of Allah granted to you."*
In the heart of winter, when the days are short, it's crucial to remember that, just as seasons change, our internal states can shift as well. By combining faith with practical coping mechanisms, Insha'Allah (God willing) can find warmth, light, and comfort during the colder months.
Sending love, light, and du'as to all my sisters navigating SAD. Remember, you're not alone. We are together in this journey, bound by faith and sisterhood.
Until Next Time,
Zaiba