As the days grow shorter and darker, many people face increased challenges like Seasonal Affective Disorder (SAD), heightened stress, and rising anxiety. The reduced daylight can trigger feelings of the 'winter blues,' while the approach of the holiday season can add an extra layer of stress and worry. But for some, late fall and early winter can bring severe depression symptoms. Let’s explore what is happening, how to recognize it, and how to get relief.
How to Recognize Seasonal Affective Disorder
SAD is a depression that follows a seasonal pattern and typically occurs in the fall and winter months when days are shorter and darker. The symptoms of SAD include many associated with depression, and, while varied, may include:
Feeling sad or depressed most of the day, nearly every day, for at least 2 weeks
Fatigue and low energy
Difficulty sleeping (especially hypersomnia, or over-sleeping)
Loss of interest in hobbies or other activities
Physical aches or pains that do not have an obvious cause and do not go away with treatment
Weight gain, often due to cravings for carbohydrates
Feelings of irritability
Trouble concentrating
Social withdrawal
Feelings of hopelessness or worthlessness
Thoughts of death or suicide in more severe cases
What causes SAD?
The primary cause of SAD is believed to be a lack of sunlight. Less exposure to sunlight can result in the reduction of serotonin, a chemical in the brain that regulates mood. Low levels of serotonin have been linked to depression. Additionally, our skin absorbs vitamin D from exposure to sunlight, and in winter, our vitamin D levels typically drop. Vitamin D is believed to promote serotonin production, so lower levels mean less serotonin, contributing to symptoms of SAD.
Studies also show that melatonin, a hormone that helps maintain the normal sleep-wake cycle, can be off-balance during the darker months. People with SAD often produce too much melatonin, which can cause sleepiness and may affect mood. There may also be genetic factors at work in those with SAD, especially if depression runs in the family.
Who is at risk for SAD?
Millions of Americans are affected by Seasonal Affective Disorder (SAD), though many may not realize it. Those living farther from the equator are at higher risk due to the shorter daylight hours in winter. Women are more frequently diagnosed with SAD than men, yet men often experience more severe symptoms. SAD typically begins in young adulthood and is more common in individuals with a history of depression or bipolar disorder. The condition also tends to run in families, especially among those with relatives who have experienced mental health challenges.
How is SAD diagnosed?
Diagnosis involves a physical exam and possibly lab tests to rule out other conditions. Mental health professionals may use questionnaires or clinical interviews to assess symptoms. To be diagnosed with SAD, symptoms must occur at least two consecutive years and improve during the spring and summer months.Depressive episodes during the winter must be more frequent than depressive episodes experienced at other times of the year.
Treatment Options
If you or someone you know is experiencing symptoms of SAD, there are several treatments available:
Light Therapy – This is the most common treatment and consists of exposure to a bright artificial light that mimics sunshine for 30 – 45 minutes a day, usually first thing in the morning. The bright light can compensate for the lack of sunlight during the darker months.
Cognitive Behavioral Therapy – This type of therapy focuses on identifying and changing negative thought patterns and behaviors associated with depression and the season. Many therapists use a process called “behavioral activation,” which helps people plan and engage in activities that bring them a sense of pleasure or accomplishment to help offset the loss of interest they typically experience in the winter.
Medication – Antidepressant medications, especially Selective Serotonin Reuptake Inhibitors (SSRIs), can be very helpful when used alone or with psychotherapy. SSRIs can significantly improve a person’s mood due to their actions to balance brain chemicals that regulate mood. SSRIs may take 4 – 8 weeks to work, so it’s important to be patient and continue taking the medication.
Vitamin D Supplements – A deficiency in Vitamin D due to low sunlight exposure may contribute to SAD. Some patients find relief through supplements.
Self-Care and Coping Strategies
There are several ways to get through the long winter months when suffering from SAD. These include:
Maximize Exposure to Natural Light: Get outside during daylight hours. Even a short walk during your lunch break can help.
Set a Regular Sleep Schedule: Going to bed and waking up at the same time each day can help regulate your body’s circadian rhythm.
Stay Active: Regular physical activity is known to improve mood and increase energy levels.
Connect with Others: Social support can be critical in managing depressive symptoms. Stay connected with friends and family, or even join a support group.
Consider a Dawn Simulator: These devices gradually increase the light in your bedroom, mimicking the sunrise, which can help you wake up more naturally.
When to seek professional help
While mild symptoms of SAD may improve with self-care strategies, more severe cases may require professional intervention. If symptoms of depression are interfering with daily functioning or if there are thoughts of self-harm or suicide, it’s crucial to seek help from a mental health provider. Sovegna has many skilled professionals who are available to provide relief from the symptoms of SAD. Call us at (385) 429-9808 if you or someone you know may need professional help.