It's fall, y'all! So, you know what that means, right?
It means the seasons are changing. There is a chill in the air. All pumpkin flavored everything. Spooky season & holidays.... and the big SAD: Seasonal Affective Disorder.
Also commonly referred to as seasonal depression.
You may be asking yourself "well how do I know if I am dealing with SAD?"
Great question!
Here are some signs and symptoms that may clue you in on if you are struggling with SAD.
Oversleeping (hypersomnia)
Overeating, particularly with a craving for carbohydrates
Weight gain
Social withdrawal (feeling like “hibernating”)
Feeling depressed most of the day
Losing interest in activities you once enjoyed
Experiencing changes in appetite or weight
Having problems with sleep
Feeling sluggish or agitated
Having low energy
Feeling hopeless or worthless
Having difficulty concentrating
**Research indicates that people with SAD may have reduced activity of the brain chemical (neurotransmitter) serotonin, which helps regulate mood. Research also suggests that sunlight controls the levels of molecules that help maintain normal serotonin levels, but in people with SAD, this regulation does not function properly, resulting in decreased serotonin levels in the winter.
Other findings suggest that people with SAD produce too much melatonin—a hormone that is central for maintaining the normal sleep-wake cycle. Overproduction of melatonin can increase sleepiness.
Both serotonin and melatonin help maintain the body’s daily rhythm that is tied to the seasonal night-day cycle. In people with SAD, the changes in serotonin and melatonin levels disrupt the normal daily rhythms. As a result, they can no longer adjust to the seasonal changes in day length, leading to sleep, mood, and behavior changes.
Deficits in vitamin D may exacerbate these problems because vitamin D is believed to promote serotonin activity. In addition to vitamin D consumed with diet, the body produces vitamin D when exposed to sunlight on the skin. With less daylight in the winter, people with SAD may have lower vitamin D levels, which may further hinder serotonin activity.
Negative thoughts and feelings about the winter and its associated context and stresses are common among people with SAD (as well as others).
This information is great to understand why some people experience SAD, but now let's talk about ways of trying to prevent or manage SAD.
Light Therapy
Been around since the 1980s, and works by exposure to bright light every day to make
up for less exposure to sunshine in the colder, winter months.
For this to be the most effective, the person sits in front of a very bright light box every day for
about 30 to 45 minutes, usually first thing in the morning, from fall to spring. The light boxes,
which are about 20 times brighter than ordinary indoor light, filter out the potentially damaging
UV light, making this a safe treatment for most. **However, people with certain eye diseases or
people taking certain medications that increase sensitivity to sunlight may need to use
alternative treatments or use light therapy under medical supervision.
Before buying or utilizing a light box for SAD, please consult with your medical doctor.
A budget-friendly light box option. ***this is not an affiliate link & always do your own research.
Talk Therapy
Talk therapy, or also called psychotherapy, can be especially helpful for individuals struggling
with SAD. The purpose of talk therapy is to assist the individual with managing their stressors,
improving their overall mood, teaching coping skills, identifying and implementing
strengths/resources, increasing support and resilience, uncovering triggers, and replacing
unhelpful beliefs/thoughts, among many other things.
You can visit my FAQ page if you have questions about therapy and if it is right for you.
A good resource to find a therapist is using psychologytoday.com
Medication
Medication can be an extra resource to assist people with managing their SAD. It is not the only
choice, but can be especially effective used in conjunction with therapy and consulting with
your medical doctor.
Because SAD, like other types of depression, is associated with disturbances in serotonin activity,
antidepressant medications called selective serotonin reuptake inhibitors (SSRIs) are also used
to treat SAD when symptoms occur. All medications have side effects, so please consult with
your doctor, be aware of the potential risks, and there can be a "trial and error" period to find
the right medication for you.
Vitamin D
Because many people with SAD often have vitamin D deficiency, nutritional supplements of
vitamin D may help improve their symptoms. However, studies testing whether vitamin D is
effective in SAD treatment have produced mixed findings, with some results indicating that it is
as effective as light therapy but others detecting no effect.
If you have struggled with the big SAD in the past or start to notice the signs and symptoms, just know you have resources and ways to assist you in managing them.
This was written by Kendal Gerrity, M.S. She is a Licensed Marriage and Family Therapist and owner of Metamorphosis Therapeutic Counseling, LLC. She offers individual, family, and group counseling. Contact her today for a free phone consultation. (256) 631-7898
Some information was used from **The National Institute of Mental Health on Seasonal Affective Disorder U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health NIH Publication No. 20-MH-8138
***The link provided for the light box is for informational purposes. Please consult with your doctor to discuss before purchasing a light box.
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