Seasonal Affective Disorder (SAD)
Anyone whose mood tanks in late October / early November knows about Seasonal Affective Disorder (SAD). SAD can be a debilitating condition that leaves people dreading winter- even as others are joyfully looking forward to the holidays. So what exactly is it?
Seasonal affective disorder (SAD) is a type of depression that is related to the changing seasons. It tends to begin and end at around the same time every year. For most people with SAD, their symptoms start in the fall and continue into the winter months. SAD can drain your energy, catapult you into depression and deliver topsy turvy moods that leave you frustrated, confused and, at times, filled with despair.
According to the Mayo Clinic, symptoms of SAD can be: feeling depressed most of the day (nearly every day), losing interest in activities you once enjoyed, having low energy, experiencing problems with sleep, changes in your appetite or weight, feeling sluggish or agitated, having difficulty concentrating, and / or feeling hopeless, worthless or guilty. Obviously even just experiencing one of these symptoms is awful let alone having multiple issues that impact you.
The causes of SAD are not fully known but there are theories that help explain what is going on. For some people it may be that their biological clock (circadian rhythm) is responding to the reduced level of sunlight in fall and winter. This decrease in sunlight may disrupt the body's internal clock and lead to feelings of depression. Other people may experience a decrease in serotonin levels. A sharp decrease in serotonin, a brain chemical that significantly impacts mood, is thought to also play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression. Finally, the change in season can disrupt the balance of the body's level of melatonin, which plays a role in sleep patterns and mood.
Regardless of what causes SAD, it is clear that if someone is experiencing related symptoms, they need to take steps to feel better. So what are those steps? First, get as much sunshine as possible. Even on cold days, if you can, get out and walk around. Turn your face to the sun and feel the warmth it brings. Try to do this for at least 20 - 30 minutes per day.
If you live in an extremely dark part of the world (for instance, in Alaska)- consider purchasing a light box. Light therapy is one of the first line treatments for SAD and generally starts working relatively quickly (within a few days). Research on light therapy is limited, but many people report it is extremely effective in relieving SAD symptoms.
Writing about your feelings can be useful for tracking your mood. Pay attention to details like when you feel better and things that make you feel worse. This is important information because it can help you better understand your condition. Does eating certain foods make it better? Do some activities make it worse? Try to fully understand what is happening to you and talk about it with your therapist. It is possible that you need to talk to your doctor about a short-term course of an antidepressant just to get you through the winter months.
And, as always, be kind and patient with yourself. SAD is no fun and you need to gently work your way through it. Beating yourself up for feeling badly is never helpful so avoid the temptation to feel like you are weak or that something is wrong with you. Instead, try to remember that you are a human being responding to the environment around you. Take steps to mitigate the negative symptoms SAD causes while at the same time giving yourself the space to feel whatever it is that you are experiencing in a given moment. Always remember- THIS TOO SHALL PASS.
