Since we turned the clocks back do you find yourself becoming drowsy earlier in the day than usual? Have you been grumpy, begun to crave sweets or noticed a few extra pounds on the scale? You could have SAD, or Seasonal Affective Disorder.
What is season affective disorder
Seasonal affective disorder (SAD) is a type of depression that manifests most often in the fall or winter. Often referred to as known as winter-pattern SAD or winter depression. People who have SAD experience depressive episodes during this specific season more frequently than at other times of the year.
Who is at risk for SAD?
SAD usually starts in adulthood when the concept of day and night are more clear. The risk of SAD tends to increase with age and women tend to be more affected than men. As adults our activities and chores are tied to what we do during the day rather than at night. When we lose a few hours of light or “daytime” it throws us off our daily routines.
What causes SAD?
It’s all in your head! Light influences factors important for the regulation of our mood and overall brain health. Studies have shown that the shorter daylight hours affect a chemical change in the brain that can lead to symptoms of depression. The hormone melatonin is a natural hormone produced by the pineal gland in the brain. Melatonin helps regulate the body’s sleep-wake cycle, also called the circadian rhythm. The body naturally makes more melatonin when it’s dark. So when the days are shorter and darker, more melatonin is made and we get sleepy.
Another interesting tie to this type of depression is that many people with winter-pattern SAD have vitamin D deficiency. As you may know, our bodies produce vitamin D when we are exposed to the sun. Fatigue, tiredness, depression or mood changes are some of the symptoms of a lack of vitamin D.
What are the symptoms of SAD?
- Increased sleep and daytime drowsiness
- Loss of interest and pleasure in activities formerly enjoyed
- Loss of interest and pleasure in activities formerly enjoyed
- Social withdrawal and increased sensitivity to rejection
- Grouchiness and anxiety
- Feelings of guilt and hopelessness
- Excessive tiredness (fatigue)
- Decreased sex drive
- Decreased ability to focus
- Trouble thinking clearly
- Increased appetite, especially for sweets and carbohydrates
- Weight gain
- Physical problems, such as headaches
Symptoms tend to come back and then improve at about the same times every year. If you experience any of these symptoms, you should contact your personal care provider; or family physician. A diagnosis of SAD should only be made after a careful mental health exam and health history by a psychiatrist or other mental health provider.
How is SAD treated?
The treatments for winter depression may include any of these:
- Exposure to sunlight. Spending time outside during daylight hours. While inside, sitting near a window.
- Light therapy. Exposure to a special light for a certain amount of time each day may help SAD. Your healthcare provider should give recommend the appropriate application.
- Psychotherapy. Cognitive-behavioral or interpersonal therapy can help you identify things that cause you stress and learn how to manage them.
There are also things you can do for yourself to help ease symptoms:
Do things that make you feel good. Eat healthy, well-balanced meals. Get some exercise outdoors, go to a movie, do some gardening, or take part in religious, social, and doing activities with others may help. Doing something nice for someone else can also help you feel better.
Set realistic goals in light of the depression. Don’t take on too much. Break large tasks into small ones, set priorities, and do what you can as you can. Try to be with other people and confide in someone. It is often better than being alone and secretive
Expect your mood to get better slowly, not right away. Feeling better takes time.
If you ever feel that you might be suffering from depression it is important to seek professional help. Most healthcare organizations do provide behavioral health resources. Don’t wait, and don’t feel embarrassed. We all get the blues every once and a while. Getting help before it turns into
a debilitating condition is important.
Contact your healthcare provider if you have questions.
Learn more about the importance of Sleep…
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