Seasonal Affective Disorder

Articles

Dec 1

As we progress into the coming winter months, you may experience an unwelcome lull in your mood toward leaving the house or engaging in social activities. For most people, these feelings are absolutely normal and come as a result of holiday-related stress, cold weather, or shorter days, but some experience a common form of depression called Seasonal Affective Disorder (SAD). “About 4 to 6 percent of people in the United States have SAD, and as many as 20 percent have a mild form of it, often called the ‘Winter Blues,” according to the American Academy of Family Physicians. (https://familydoctor.org/condition/seasonal-affective-disorder/) Young people and women are more likely to experience Seasonal Affective Disorder, as well as those who live further from the equator. Here we will discuss what Seasonal Affective Disorder is, how we can manage it, and the different forms of therapy that can help carry you through to the light at the end of the tunnel.

What is Seasonal Affective Disorder?

So, what is Seasonal Affective Disorder, and how is it different from other forms of depression? The most obvious difference between the two is the mood change in relation to the seasons. Did you notice your mood dip once the sun set earlier? Do you feel like that seasonal change sapped you of any remaining energy you had leftover from summer? Some additional symptoms include irritability, difficulty sleeping, weight gain, increased sensitivity to social interaction, heavy arms and legs, and feelings of hopelessness, worthlessness, or feeling guilty without reason.

Taking the symptoms seriously can stave off worsening aspects of the condition, such as eating disorders, substance abuse, and/or suicidal thoughts. If you’re experiencing these symptoms, it is worth a visit with your doctor to discuss a diagnosis and explore treatment options. Self-diagnosis is not advised as tests may need to be conducted. Your doctor will likely want to conduct a physical exam and ask thorough questions to rule out underlying conditions. Lastly, there may be a psychological evaluation to identify behavior or thinking patterns before a diagnosis is confirmed.

Why Does Seasonal Affective Disorder Occur?

The causes of Seasonal Affective Disorder are unknown, but a few theories include a disrupted circadian rhythm and decreased serotonin and melatonin levels. The decrease in daylight can affect both your circadian rhythm and serotonin levels, the happy hormone, and reduced serotonin levels have been linked to SAD. The absence of sunlight during the shorter winter days leads to lower levels of Vitamin D, which has been linked to depression and low moods. According to an article published by Johns Hopkins Medicine, “Melatonin, a sleep-related hormone, also has been linked to SAD. The body naturally makes more melatonin when it's dark. So, when the days are shorter and darker, more melatonin is made.” Increased levels of melatonin can cause feelings of sleepiness or lethargy.

Additionally, a family history of depressive disorders, or a current diagnosis of depression, increases the likelihood you’ll experience Seasonal Affective Disorder. Fortunately, there are ways to manage the condition.

Managing Seasonal Affective Disorder

Light therapy has been shown to greatly decrease the symptoms associated with SAD. This treatment exposes individuals to bright light for 30 to 45 minutes daily, usually first thing in the morning. These treatments filter out UV light, making them a safer alternative to tanning beds or being outside under direct sunlight for an extended period of time. It is important to discuss this therapeutic option with your doctor in a controlled setting as certain eye diseases or medications can be sensitive to extended exposure to bright light.

A Dawn Simulator may be a worthwhile investment if visiting a clinic for light therapy is inconvenient. This device works similarly to an alarm clock but mimics daylight. There are many models available on the market, but you’ll achieve the best results with one that provides full-spectrum light.

Another proven method to manage Seasonal Affective Disorder is through talk therapy, also known as Cognitive Behavioral Therapy (CBT). CBT helps you recognize inaccurate or negative thinking patterns so you can manage challenging situations more easily and respond in a healthier, more effective way. The Occupational Therapists at Tilton’s Therapy are prepared to curate a treatment plan to meet the individual’s needs. Learn more about the services we provide for Behavioral & Mental Health.

A study published by the American Journal of Psychology followed the same group of people over two consecutive winters. The impact CBT had on participants during the first winter was minimal, but they found fewer recurrences of Seasonal Affective Disorder during the second winter. In addition, the participants noted less severe symptoms and a larger portion experienced remission.

If you’ve experienced Seasonal Affective Disorder before, being able to recognize the onset of symptoms will help you to better prepare for the months ahead. Building social visits into your weekly schedule or engaging in your favorite hobbies can help boost your mood and stave off negative feelings. Another option to manage the symptoms is through medication. Regardless of your approach, there are organizations available to help you. It is important to remember that treatment will need to be tailored to the individual based on their needs. At Tilton’s Therapy, we strive to meet the individual’s needs and work toward achievable goals.