Seasonal Affective Disorder
During the winter months, Sarah feels down in the dumps. January and February are the worst. This is the third winter Sarah feels exhausted and lethargic. It started when she was 27. She ordered pasta for the third time this week and still has a craving for carbs. She even went off at an undeserving waiter from BRAVO! Sarah does not feel like herself and is concerned about her mental health and her weight.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a form of depression most common during the winter months; it starts during the fall or winter months and improves during spring. It is commonly diagnosed as “Major Depressive Disorder with seasonal pattern” and is also known as winter blues. It can also occur during the summer, but it is less common.
What are the symptoms?
Feeling sad, empty, or hopeless.
Losing interests in activities you used to enjoy
Excessive weight gain or loss
Sleeping too much or too little
Moving and taking slower than usual
Feeling exhausted
Difficulty concentrating and making decisions
Thoughts about death or suicide
What is the difference between SAD in the winter and summer?
In the winter, SAD is recognized by oversleeping, craving foods high in carbohydrates, weight gain, and tiredness. Whereas SAD in the summer is more commonly associated with trouble sleeping, poor appetite, weight loss, and anxiety.
What causes SAD?
According to an article by Mayo Clinic, limited exposure to sunlight during the winter months may disrupt your body’s internal clock and cause feelings of depression. Reduced sunlight can also cause a drop in serotonin, which is an important neurotransmitter in mood regulation. Melatonin levels, which help regulate sleep and mood, are also affected by long nights and shorter days. Those living far from the equator are at the highest risk for developing SAD due to limited sunlight during the winter months. People with a blood relative diagnosed with SAD or another form of depression, are usually at a higher risk of developing SAD. More women than men are affected by SAD.
When should I get help?
Like other depressive disorders, SAD can get worse if left untreated. If it starts to affect your relationships, performance at school or work, your physical health, weight, or you have frequent thoughts about death and suicide - it is time to seek help.
How is SAD treated?
Treatment may include light therapy, medication, and psychotherapy.
Light therapy
During light therapy, also known as phototherapy, you sit in front of a special lightbox for the first hour after waking up. This light mimics outdoor light and changes the brain chemicals linked to mood regulation. Research about this treatment is limited, but most people find it reliefs SAD symptoms. Talk to your doctor about lightboxes that are effective and safe.
Medication
If your symptoms are severe, your doctor might prescribe antidepressants.
Psychotherapy
Talk therapy is another treatment option for SAD. Therapy can help to change negative thoughts and behaviors that are affecting your mental health. It can also teach you healthy coping skills and ways to manage stress.
What lifestyle changes can I make to overcome SAD?
Stick to a sleeping schedule and avoid sleeping too much.
Practice sleep hygiene.
Excercise.
Make healthy meal and snack choices and try not to use alcohol or drugs as a way to cope.
Connect with friends and family via a virtual platform or in-person.
Manage your stress levels and take regular breaks to relax.
This article covered the symptoms and treatment of Seasonal Affective Disorder. SAD can be treated by mental health professionals in addition to the necessary lifestyle changes.
Resources
American Psychiatric Association
Information on this website is provided for information purposes only and is not intended as a substitute for the advice provided by a mental health therapist or other healthcare professional. No information offered here should be interpreted as a diagnosis of any disorder, nor an attempt to treat or prevent or cure any disease or condition. Names, characters, places, and incidents on this website are for illustrative purposes only. Any resemblance to actual events or locales or persons, living or dead, is entirely coincidental.
