Understanding Seasonal Depression - What It Is and How to Cope
Depression is one of the most commonly diagnosed mental disorders across the globe. While some people experience it year round, there are many who experience depression during specific seasons. This is known as seasonal affective disorder, or SAD.
What Is SAD?
SAD is more than just the "winter blues." It's a type of depression related to changing seasons. For most people, it begins and ends at around the same times each year. Most often, it tends to start in the fall and persist throughout the winter months.
Once spring and summer roll around, the depression lifts. Occasionally, some people may experience the opposite, where they feel depressed during summer months and experience relief during winter months.
Regardless, SAD is characterized by all the hallmark symptoms of depression, including:
Feeling sad and sapped of energy nearly every day.
Losing interest in activities that once brought joy.
Feeling sluggish and fatigued.
Sleeping too much or too little.
Gaining or losing weight.
Withdrawing socially.
Trouble concentrating.
Feelings of hopelessness, worthlessness, and/or guilt.
Suicidal thoughts.
These symptoms may start of mild and increase in intensity as the season progresses.
What Causes SAD?
No matter the season it occurs in, the specific cause of SAD is unknown. However, it's believed that there are a few factors that play into it.
Circadian Rhythm
Since the majority of SAD cases occur in the fall/winter seasons, it's thought that the reduced level of natural sunlight is a cause. The decrease in natural sunlight could disrupt the body's internal alarm clock, creating a domino effect that leads to depression.
Low Serotonin
Serotonin is one of the three main neurotransmitters at play in depression. It's the brain's "feel good" chemical. An imbalance in serotonin can create issues with regulating mood. Reduced natural sunlight during the fall/winter months may cause serotonin levels to drop and trigger depression.
Disrupted Melatonin
Melatonin is a key player in regulating sleep patterns. It's also another brain chemical that may be affected by the change in season. Changes in melatonin disrupt your sleep patterns and your brain's ability to regulate mood.
Some Risk Factors
Like depression in general, there are some risk factors that may play specifically into SAD.
Family history
Existing major depression or bipolar disorder
Distance from the equator
Low vitamin D levels
How to Cope with SAD
The good news is, there are some strategies to help you cope with SAD.
Light Therapy
Since lack of natural light is believed to play a significant role in SAD, there is something called phototherapy that can help.
Many studies indicate that light therapy is effective in treating sad. It's typically done by sitting in front of a special light box that uses blue or white light that imitates natural sunlight.
If you don't have a light box or can't invest in one, you can try to seek some light naturally by waking up earlier or setting aside time in your day to go outside and spend time in the sunlight.
Keep Moving
Staying physically active can help combat SAD. Not only does exercise release feel-good endorphins, but it can help regulate your circadian rhythm during the fall/winter months. In turn, you'll experience a boost in mood.
Even just one hour of low-intensity movement each week can make a big difference.
Watch What You Eat
Studies have shown that people with SAD are more likely to load up on carbs, particularly the sweet and starchy kind. They may also be prone to overeating. These behaviors can exacerbate SAD symptoms.
Make sure you're getting enough vitamins in. Look for foods high in vitamin D, as our bodies tend to run short on this during the winter months.
Talk to Someone
Lastly, don't suffer in silence. Whether it's a friend, family member, or therapist, having a support system in place can make SAD much more manageable.
If you're someone who experiences SAD and would like to learn how to manage it better, reach out to me today for depression treatment.
