Feeling S.A.D. About the Shift in Seasons? Tips to Kick the Blues
Times are changing, and so are the seasons. As the last strains of summer fade into fall and winter, our excitement from the summer months tends to fade as well. Another thing that changes with the weather; our moods. From late fall through the long, dark winter months, people may start to experience winter blues. In some cases, this shift in attitude can worsen and morph into what is known as Seasonal Affective Disorder or SAD.
Okay, So What is SAD?
According to the Mayo Clinic, Seasonal Affective Disorder (SAD) is a type of depression related to changes in season, also known as Winter Depression. Generally speaking, SAD sets in around late fall or early winter and fades as spring and summer approach. Less common but still prevalent are cases of people with the opposite pattern who begin to show symptoms in the spring or summer. Leading us to the question:
What Are The Symptoms?
SAD is a type of depression characterized by its cyclical nature, with symptoms lasting 4 to 5 months a calendar year. The National Institute of Mental Health denotes that although signs and symptoms of SAD also include those associated with major depression, it also season-specific symptoms that differ for the winter and summer pattern.
SAD Winter Specific Symptoms
Oversleeping
Overeating (particularly carbohydrates)
Weight gain
Social withdrawal
SAD Summer Specific Symptoms
Trouble sleeping/Insomnia
Poor appetite; leading to weight loss
Anxiety
Episodes of violent behavior
How Can We Prepare For/Fend Off SAD?
How can we fend off this winter depression as the leaves start to fall and the cold fronts roll in? Unfortunately, Seasonal Affective Disorder impacts 10 million Americans every year. With the end of daylight savings time approaching, the ever-fluctuating status of Coronavirus, and everyday stressors, many more are anticipated to be diagnosed with SAD this year.
Fortunately, we have several ways to combat SAD at our disposal. While symptoms generally improve with the change in season, symptoms can improve more quickly with treatment. Three highly encouraged forms of treatment are light therapy, antidepressant medications, and talk therapy.
Light therapy involves sitting in front of a light therapy box that emits a very bright light (and filters out harmful UV rays). One usually sits in front of the light for 20 or more minutes per day, first thing in the morning.
Selective Serotonin Inhibitors (SSRIs) are the antidepressant most commonly used to treat SAD, as they increase serotonin levels in the brain. SSRIs often get prescribed in conjunction with talk therapy.
Talk therapy, especially cognitive behavioral therapy, is particularly effective in helping treat SAD.
In addition to the above forms of treatment, getting regular exercise, getting enough sleep, and socializing with friends and family can help. I also find it useful to make sure there are activities planned or easily accessible that I enjoy.
“I have been diagnosed with SAD and find that starting an SSRI a little before the Fall Equinox through the Spring Equinox is tremendously helpful - and I live in one of the sunniest states (Colorado). I also try to get out more during mid-day, shifting my walking and break patterns to get more sunshine (and stay safer!). It took me a few years of finessing, but now I know what works for me. So figure out a routine that works for you!” - Coach Kate
If at any point you feel you are exhibiting symptoms of SAD or depression in general, seek the help of a trained medical professional. A mental health professional can best diagnose your condition and discuss viable treatment and therapy options.
