As the days grow shorter and sunlight becomes scarce during fall and winter, many people experience a noticeable shift in mood, energy, and motivation. For some, these changes go beyond the “winter blues” and develop into a more serious condition known as Seasonal Affective Disorder (SAD).
If You See A Plastic Bottle On Your Tire, Pay Close Attention
The ever-increasing cost of living and the incessant need to work are just two of the many difficulties that come with modern life.
Even with all these demands on our time and energy, we must never lose sight of the need to protect ourselves, particularly in high-risk scenarios where failure to act could have devastating results.
If you ever discover a plastic bottle wedged between your automobile tire and frame, make sure to pay close attention and act swiftly. In this kind of emergency, you should call 911 right away.
Find out why by further reading…
Thieves nowadays are getting increasingly creative. Actually, they’ve developed a novel strategy for car theft that is generating alarm around the globe!
As a low-tech and covert signal, would-be carjackers have discovered a way to steal vehicles.
This approach has quickly spread, including occurrences in the United States, although it was initially recorded in Limpopo, South Africa.
The plan goes like this: after a would-be carjacker finds a target, they “mark” the vehicle by placing a water bottle on one of its wheels.
If you want to hide the bottle from the driver when you get in your car, you should put it on the front passenger side wheel, says MotorBiscuit.
An unnerving crackling sound emanates from the empty plastic bottle as the driver begins to accelerate the vehicle.
Most drivers would immediately pull over to see what they might have collided with.
Now would be the ideal time for the auto thief to make their move.
Thieves can easily steal an automobile and make off with the owner’s possession if they get inside while the engine is running.
On the other hand, the criminal could take advantage of the opportunity to enter the vehicle and make off with the valuables, such a phone or wallet that was left behind.
In any scenario, getting out of the car to look for the noise’s origin puts the driver in harm’s way.
Take a few seconds before getting into your vehicle to check the wheels, says Michigan radio station WCRZ, to protect yourself against this tactic.
Verify that everything is in its proper place. Be very careful if you discover a water bottle stuck between the tire and the frame. The would-be thief could be watching you.
Next, you can call 911 covertly to let the authorities know what’s going on and that you’re worried about your safety.
SAD is a form of depression that follows a seasonal pattern, typically emerging in late fall or early winter and subsiding in the spring or summer. Though it may seem like just a temporary slump, SAD can significantly impact a person’s quality of life if left unaddressed.
This article explores the causes, symptoms, and proven strategies for managing Seasonal Affective Disorder—helping you take control of your mood and mental health all year round.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of major depressive disorder with a seasonal pattern. It’s most common during the fall and winter months when natural sunlight exposure decreases.
Diagnostic Criteria (as defined by DSM-5):
Depressive episodes that occur at the same time each year (typically in fall/winter)
Symptoms improve with the return of more daylight (usually in spring/summer)
The pattern must persist for at least two consecutive years
Common Symptoms of SAD
Symptoms of SAD mimic those of major depression, but they follow a seasonal timeline. Common signs include:
Persistent low mood or sadness
Loss of interest in activities once enjoyed
Fatigue and low energy
Sleep disturbances (often hypersomnia)
Cravings for carbohydrates and weight gain
Difficulty concentrating
Feelings of hopelessness or worthlessness
Social withdrawal or “hibernation”
In some cases, people may experience summer-pattern SAD, which can involve insomnia, restlessness, and loss of appetite, though this is less common.
What Causes SAD?
1. Reduced Sunlight Exposure
Less sunlight can disrupt the body’s internal clock (circadian rhythm), affecting hormone regulation, sleep, and mood.
2. Melatonin Overproduction
Darkness increases melatonin production, a hormone that promotes sleep. Excess melatonin can contribute to fatigue and low energy levels during darker months.
3. Serotonin Deficiency
Sunlight helps regulate serotonin, a neurotransmitter that influences mood. Lower light exposure can reduce serotonin activity, contributing to depression.
4. Vitamin D Deficiency
Sunlight triggers vitamin D synthesis in the skin. Low levels of this vitamin have been linked to depression and mood disorders.
Who’s at Risk?
Geographic location: People living farther from the equator are at higher risk due to shorter daylight hours in winter.
Gender: Women are about four times more likely than men to experience SAD.
Age: Young adults are at higher risk, though it can affect all age groups.
Family history: A history of depression or SAD increases susceptibility.
Personal history: Individuals with major depression or bipolar disorder may have a higher risk of SAD episodes.
Effective Strategies to Manage SAD
1. Light Therapy (Phototherapy)
What it is: Light therapy involves sitting near a specially designed light box that emits a bright light (10,000 lux) that mimics natural sunlight.
How it works: Light exposure helps reset circadian rhythms and boosts serotonin levels.
How to use it:
Use within 30–60 minutes of waking up
Sit 16–24 inches away
Use for 20–30 minutes daily
Ensure the light is UV-free and clinically approved
Effectiveness: Most people see improvement within 1–2 weeks. Light therapy is considered a first-line treatment for SAD by mental health professionals.
2. Get More Natural Sunlight
Open curtains and blinds to let in as much natural light as possible.
Take walks outside during daylight hours—even on cloudy days.
Rearrange your workspace or home to be closer to windows.
Regular exposure to daylight, even in winter, can help regulate your circadian rhythm and improve mood.
3. Exercise Regularly
Physical activity boosts endorphins and serotonin levels, improving mood and reducing symptoms of depression.
Recommended activities:
Brisk walking or jogging
Yoga or tai chi
Strength training
Dancing or aerobic classes
Aim for at least 30 minutes of moderate exercise most days of the week.
4. Cognitive Behavioral Therapy (CBT)
CBT is a form of talk therapy that helps change negative thought patterns and behaviors. A specific version called CBT-SAD has been developed to treat Seasonal Affective Disorder.
Benefits:
Teaches coping skills
Helps identify triggers
Encourages positive behaviors and thinking
Studies show that CBT-SAD may be as effective as light therapy and may offer longer-lasting benefits.
5. Optimize Your Diet
What you eat can affect how you feel. A diet that stabilizes blood sugar and supports brain health can help manage SAD symptoms.
Key dietary tips:
Increase complex carbs (e.g., oats, brown rice, sweet potatoes) to support serotonin production
Eat omega-3-rich foods (e.g., fatty fish, flaxseeds, walnuts) to reduce inflammation and support brain function
Stay hydrated to maintain energy and mood
Limit refined sugars and processed foods, which can spike and crash your mood
6. Supplement with Vitamin D
Low levels of vitamin D have been linked to depression and low mood—especially during winter when sunlight is limited.
Dosage: Many experts recommend 1,000–2,000 IU daily, though blood testing is the best way to determine your needs.
Talk to your doctor before starting supplements to find the right dose for you
