Have you noticed changes in your energy and mood as the seasons change? Many people experience this, so you’re not alone if you have.
While some people experience mild changes, others may develop Seasonal Affective Disorder (SAD). SAD is a seasonal depression that often starts in late fall and lasts through the winter. Understanding SAD is the first step to seeking help and feeling better.
SAD is very common and impacts people of all ages. It can sometimes be challenging to navigate, but there are several effective methods and approaches to manage it.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression that follows a seasonal pattern. While some people may notice the effects of SAD in the spring or summer, most people experience it during the fall and winter months when the days are shorter and darker. This condition can impact your energy, emotions, and day-to-day life, making it more difficult to find motivation, focus, or take pleasure in the things you usually love doing the rest of the year.
SAD can range from mild to severe, with symptoms impacting work, relationships, and general happiness. It's important to note that this is more than just "feeling down" during winter. SAD is a recognized mental health condition that can significantly impact how you go about your day. By being aware of the symptoms of SAD, you can get help earlier on and prevent your symptoms from getting worse.
Although SAD can feel quite isolating, millions of people worldwide suffer from it, making it more widespread than you might think.
The good news is that support and treatment options are available to help you feel like you again.
Symptoms of Seasonal Affective Disorder
The symptoms of SAD may differ from person to person, but common signs include:
Fatigue or feeling low energy
Shifts in mood, including sadness, irritability, or hopelessness
Having trouble focusing or staying motivated
Changes in sleep patterns, such as excessive sleeping or experiencing insomnia
Less enthusiasm for things you typically enjoy
Some people may deal with changes in their appetite, including weight gain or cravings for carbs.
You might also experience a feeling of sluggishness or heaviness that makes even the easiest tasks feel overwhelming. Social withdrawal is another common symptom of SAD, since people suffering from this condition often find it hard to stay connected with loved ones. These signs and symptoms can vary in degree but typically are more noticeable during darker months.
If you've been experiencing these symptoms for longer than two weeks and they interfere with your day-to-day activities, you should consider getting professional help. A mental health professional can evaluate your personal situation and suggest appropriate treatment options.
Causes of SAD
SAD is linked to how your body reacts to changes in daylight. Shorter days and less sunlight during the fall and winter months can throw off your circadian rhythm, which is your internal clock. This natural cycle regulates your mood and sleep, and if it is disturbed, you might feel depressed and exhausted.
Melatonin and serotonin, two important brain chemicals, are also involved in this. Less sunshine during the winter can decrease the production of serotonin, which helps regulate mood and might result in depressive or gloomy feelings. Darker months can also increase melatonin, which helps with sleep regulation. This imbalance can lead to exhaustion and difficulty maintaining energy levels. Maintaining emotional stability may be challenging due to this serotonin and melatonin imbalance.
Psychological factors, like stress or lifestyle changes, can also contribute to SAD. For instance, the condition may worsen during winter if people spend more time indoors or engage in less social activities. Family history and genetic factors may also raise the risk of SAD, therefore it's really important to treat symptoms as soon as you notice them.
Treatment Options for SAD
There are many effective ways to control and improve your mood if you're suffering from SAD.
Light Therapy
One of the most popular therapies for SAD is light therapy. It involves sitting near a specially designed light box that mimics natural sunlight. Light therapy can improve your mood and energy levels by increasing serotonin levels and regulating your body's internal clock! To be most effective, it should be used for 20 to 30 minutes every morning. Within a few weeks, many people experience noticeable changes.
Cognitive-Behavioural Therapy (CBT)
The goal of cognitive behavioural therapy (CBT) is used to change negative thoughts and behaviour patterns. CBT may help people with SAD deal with stress or hopelessness and create coping mechanisms. Research indicates that CBT works well for managing SAD and can also provide long-term benefits.
Medication & Alternative Therapies
In some situations, you may be prescribed medication to help maintain emotional equilibrium. Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), can be effective in treating SAD. To choose the best course of action for you, talking about this with a healthcare professional is very important.
Alternative therapies, like yoga, mindfulness, and vitamin D supplements, can complement traditional treatments and promote general well-being, although they can’t completely substitute medical care.
Self-Care Tips
Simple self-care practices can have a significant impact on managing SAD.
Exercise regularly: Exercise elevates mood by increasing serotonin.
Eat balanced meals: Eat more foods high in nutrients to promote mental and physical well-being.
Manage stress: Stress-reduction techniques include journaling, deep breathing, and going outside.
Stay connected: Get in touch with loved ones to maintain social support.
Take the Next Step to Better Health
Seasonal Affective Disorder can feel overwhelming, but you don’t have to deal with it by yourself. By reading this blog, you've already started down the path to better mental health by being aware of the signs, causes, and available treatments. There are many strategies to treat SAD and find relief.
If SAD is interfering with your daily life, we can help. To learn more about how we can support you and discuss your treatment options, please contact us or schedule an appointment today.