Seasonal Depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that affects people during certain times of the year, most commonly in the fall and winter. It’s thought to be caused by the reduced amount of sunlight during these months. Knowing if you have SAD can be the first step towards creating positive change. So, how do you know if you have SAD? We must preface that it is important to pursue a diagnosis from a licensed professional for a proper diagnosis to be made so that proper treatment can be provided. Nonetheless, we hope that the following information will help you in creating a better understanding of SAD.
According to Johns Hopkins Medicine, the following are the most common symptoms of SAD, all of which occur in a pattern aligned with a certain time of year:
• Increased sleep and daytime drowsiness
• Loss of interest and pleasure in activities formerly enjoyed
• Social withdrawal and increased sensitivity to rejection
• Irritability and anxiety
• Feelings of guilt and hopelessness
• Fatigue, or low energy level
• Decreased sex drive
• Decreased ability to focus or concentrate
• Trouble thinking clearly
• Increased appetite, especially for sweets and carbohydrates
• Weight gain
• Physical problems, such as headaches
What causes Season Affective Disorder?
There is no clear cause of SAD. Less sunlight and shorter days are thought to be linked to a chemical change in the brain and may be part of the cause of seasonal affective disorder (SAD). Melatonin, a sleep-related hormone, also may be linked to SAD. Symptoms tend to come back and then improve at about the same times every year. Symptoms of depression begin in the late fall to early winter months and ease during the summer months. SAD is a separate diagnosis from depression because of when symptoms begin and their causes.
Treatments for Seasonal Affective Disorder
Treatment for SAD typically includes light therapy, which involves sitting in front of a special light box that emits bright light. Light therapy can help to regulate your body’s circadian rhythm, which is the internal clock that controls your sleep-wake cycle.
Talk therapy can also be helpful for people with SAD. A therapist can help you to identify and change negative thinking patterns that may be contributing to your depression.
In some cases, medication may be recommended for people with SAD. Antidepressants can help to increase levels of serotonin, a brain chemical that plays a role in mood regulation.
Coping with Seasonal Affective Disorder
Here are some additional tips for coping with seasonal depression:
1. Get regular exercise. Exercise can help to improve your mood and energy levels.
2. Spend time outdoors in the sunlight, even if it’s just for a few minutes each day. This is hard to do when it’s cold, but bundle up and try to soak up the sun!
3. Make sure you’re getting enough sleep. Sleep is so important to our well-being.
4. Eat a healthy diet.
5. Connect with friends and family.
6. Avoid alcohol and drugs.
If you’re struggling with Seasonal Depression, don’t hesitate to reach out for help. Depression can be isolating, and there are effective treatments available that can help you feel better. Reach out to one of our therapists at Heartland to schedule an appointment at 816-287-0252. Or email us through our website. We’re here for you and want to help you to start feeling better during these cold winter months.
