Seasonal Affective Disorder
Seasonal Affective Disorder
(Billi’s thoughts)
The Leaves are changing color and the air is starting to get more crisp in the morning.
For some this means the beginning of their favorite season of the year. Winter.
For others it’s a time to reflect on the year so far and the short time we have left of it.
Then there are those people who deal with SAD - Seasonal Affected Disorder.
A time in someone’s life where yearly they start to feel down and not themselves, being linked to the changing of the seasons. Especially the difference in light exposure and heat in the air.
I am unsure if I have ever dealt with SAD, however I definitely have felt a difference in my energy and happiness levels when the sun is out shorter and Vitamin D is lacking.
By being aware of how my moods change not only monthly but during the changing of the seasons. I’ve learnt to be kind to myself during these times and tend to the needs of my mind and body.
The following article talks a little more about SAD.
“Embrace the seasonal shift with a focus on mental wellness”
-By thinkpress for thinkhealthcare.gov
(Edited / shortened for our reading)
The Connection Between Seasons and Mental Health
The arrival of fall marks a time of transition for both the environment and our internal states. Seasonal changes, particularly the shift from the bright, sunny days of summer to the colder, darker days of fall and winter, can influence mental health in a variety of ways. These changes affect not only our daily routines but also our biological rhythms, hormone levels, and overall mood.
How Seasonal Changes Affect the Body and Mind
With the reduction in daylight, our circadian rhythm—the internal clock that governs our sleep-wake cycle—can be disrupted. This disruption affects not only our sleep but also our mood. Sunlight plays a significant role in regulating the production of serotonin, a neurotransmitter that helps maintain mood balance. Reduced exposure to sunlight can lead to decreased serotonin levels, contributing to feelings of sadness and depression. Simultaneously, the decrease in sunlight leads to an increase in melatonin production, a hormone responsible for regulating sleep, which can result in increased fatigue and sluggishness.
Moreover, the colder weather and shorter days often limit opportunities for outdoor activities and social interactions. This reduction in activity can contribute to feelings of isolation and decreased energy levels. Maintaining healthy habits, such as regular exercise and balanced nutrition, becomes more challenging during this time, further affecting mental health.
While not everyone is affected by seasonal changes, those living in northern regions with long, dark winters may experience more pronounced effects on their mental health. Understanding these impacts can help individuals prepare and manage their mental well-being effectively.
Seasonal Affective Disorder (SAD): Recognizing and Addressing Seasonal Depression
Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year, most often in the fall and winter months when there is less natural sunlight. While SAD is more commonly associated with winter, it can also occur in the summer months for some individuals. This cyclical pattern of depression is directly linked to the changing seasons and can significantly affect a person’s mental health and daily functioning.
Recognizing the Symptoms of SAD
The symptoms of SAD often begin in the late fall and early winter, as the days grow shorter, and typically resolve in the spring or early summer. Common symptoms of winter-related SAD include:
Persistent feelings of sadness or depression
Loss of interest in activities once enjoyed
Fatigue and low energy levels
Difficulty concentrating
Changes in sleep patterns, such as sleeping too much
Changes in appetite or weight, often craving carbohydrates and gaining weight
Feelings of hopelessness, worthlessness, or guilt
In severe cases, thoughts of death or suicide
In contrast, individuals who experience SAD during the summer months may notice symptoms such as difficulty sleeping, loss of appetite, weight loss, irritability, and increased anxiety.
It is important to note that SAD is not just “the winter blues” or a case of feeling down because of the weather. It is a diagnosable mental health condition that can have a serious impact on a person’s quality of life. If left untreated, SAD can lead to more severe depression or other mental health disorders.
Treatment Options for Seasonal Affective Disorder
Common treatment approaches include:
Light Therapy: One of the cornerstone treatments for SAD is light therapy. This approach involves using a lightbox that mimics natural sunlight, thereby helping to regulate serotonin levels and improve mood. Light therapy is most effective when used for about 20 to 30 minutes each morning. However, it’s crucial to use light therapy under the guidance of a healthcare provider, as overuse can lead to side effects such as insomnia, hyperactivity, or eye strain.
Cognitive Behavioral Therapy (CBT):Cognitive Behavioral Therapy (CBT) is an effective psychological treatment for SAD. CBT helps individuals identify and reframe negative thought patterns associated with depression. During therapy, patients work with a therapist to develop coping strategies and engage in activities that improve mood and motivation. CBT often involves multiple sessions throughout the winter months and can be particularly beneficial for those experiencing significant emotional and cognitive challenges related to SAD.
Medication Therapy: Selective Serotonin Reuptake Inhibitors (SSRIs) are commonly prescribed for managing symptoms of depression, including those associated with SAD. SSRIs work by increasing the levels of serotonin in the brain, which can help improve mood and alleviate depressive symptoms.
Vitamin Therapy: Vitamin D supplementation can be a helpful addition to managing SAD, particularly if natural sunlight exposure is limited. While it’s best to obtain vitamin D through diet and sunlight, supplements can offer additional support. Foods rich in vitamin D include dairy products, fortified foods, oily fish like salmon and tuna, and eggs. If you choose to take vitamin D supplements, it’s advisable to start them before the decrease in daylight hours and consult with your primary care physician or clinical pharmacist for personalized advice.
Practical Tips for Managing Seasonal Affective Disorder
Stay Connected
Maintaining social connections can be particularly beneficial during the fall and winter months.
Get Moving
Exercise is a powerful tool for improving mood and overall well-being. Physical activity stimulates the release of endorphins, which can help counteract depressive symptoms. Start with manageable activities, such as a daily walk or using a stationary bike.
Mind Your Diet
Be mindful of your food choices, and try to incorporate a balanced diet that supports your mental health. Focus on incorporating foods rich in vitamin D to support your mood and overall health.
Take Care of Your Mental Health as the Seasons Change
As fall arrives and the days grow shorter, we can all be mindful of how seasonal changes may impact our mental health. Whether you experience a mild shift in mood or struggle with more severe seasonal depression, taking proactive steps can make all the difference. Try self-care, reach out for support if needed, and remember that you are not alone in navigating the seasonal shift. Whether it’s through light therapy, cognitive behavioral therapy, or simply spending time outdoors, there are many ways to manage seasonal changes and maintain a positive outlook as the seasons change.
Mental health is just as important as physical health, and taking steps to address it can improve your overall well-being as you move into the cooler months ahead.
