How Therapy Helps with Seasonal Depression (SAD)
Seasonal Depression, also known as Seasonal Affective Disorder (SAD), is a type of depression triggered by the change in season, most commonly in the fall when daylight hours begin to wane and falling temperatures lessen outdoor activities. Those suffering from Seasonal Depression often have feelings of sadness, lost interest in activities, tend to oversleep, and gain weight. Therapy and other treatments can help with SAD.
What Exactly is Seasonal Depression (SAD)?
Many people naturally feel less active or motivated in the colder months. It’s dark early and the cold makes outdoor activities less pleasurable. In fact, about 10% to 20% of all people in the U.S. have this milder form of the blues. Seasonal Affective Disorder is more serious as it is a form of depression that changes how you feel and think.
While some people do get a rare version of SAD called Summer Depression, the vast majority have symptoms starting in the late fall or early winter.
Who Has the Highest Risk for SAD?
SAD is most common in women and younger people. According to the Cleveland Clinic, nearly 5% of all adults in the United States experience SAD usually starting between the ages of 18 and 30 and affecting more women than men.
Other common threads may include:
Having another mood disorder like bipolar disorder or major depressive disorder
Having a family member with SAD or another form of mental illness
Living far from the equator where there is a more drastic change in sunlight hours
Living in an area where it is cloudy a good part of the year
What Are Some Common Symptoms for SAD?
Overwhelming sadness almost every day
Increased anxiety and/or irritation
Weight gain
Lack of energy and fatigue
Brain fog and trouble concentrating
Loss if interest in usual activities
Thoughts of death or suicide
What Causes SAD?
Less sunlight causing a biological clock change which can unregulate mood, sleep and even hormones
Sunlight helps regulate serotonin so a lack of sunlight can cause a chemical imbalance
Lack of sunlight can lead to vitamin D deficiency which can affect serotonin levels and moods
Lack of sunlight may boost melatonin in some people resulting in sluggishness and fatigue
People with SAD often feel anxiety and stress about winter resulting in increased symptoms
What Can I Do?
The first step is to speak to a licensed professional to diagnose the disorder. At times, SAD is actually part of a more complex mental health issue so getting a thorough evaluation is critical. While there is no blood test for SAD, you may be asked to rule out other potential issues like thyroid disorder.
Once diagnosed, there are a number of treatment options. Besides light therapy (a special lamp that helps mimic sunlight), spending more time outdoors, or prescribing a vitamin D supplement, cognitive behavioral therapy (CBT) is an effective, long-lasting treatment.
If you or a loved one has suicidal thoughts, get help immediately. Go to an emergency room, call 911, or call the National Suicide Prevention Lifeline, at 800.273.8255. This national network of local crisis centers provides free, confidential emotional support to people in suicidal crisis or emotional distress. It’s available 24/7.
Can SAD Be Prevented?
Once diagnosed with SAD, you may be able to manage it better or even prevent it from coming back.
Get outside as much as possible even if it is cloudy
Eat a healthy diet full of vitamins and minerals and avoid starchy or sweet foods
Stay social, seeing friends and ramping up your activities
Use a Lightbox even before symptoms begin
Stay in touch with your mental health professional who is trained in CBT
You Are Not Alone
Please know that you are not alone and together, we will travel your unique path to a life of balance, abundance, and joy. Please feel free to reach out to me at (203) 415-5162 or visit my website at www.journeyct.com.