Well, it’s that time of the year again!
For some, it means the changing of the leaves, snuggling up by a crackling fire with a nice hot drink, and the start of the holiday season.
But for others, it means that the nights grow longer, the air becomes chillier, and a familiar feeling of dread begins to set in.
If you find yourself relating more to the latter, you might suffer from what’s known as seasonal affective disorder, or SAD.
What is SAD?
As you’ve probably already guessed, seasonal affective disorder is a type of depression that is related to the change of the seasons.
Medical writer Debra Fulghum Bruce explains that some scientists think that certain hormones developed deep within the brain might trigger attitude-related changes at various times of the year.
One theory is that less sunlight during the fall and winter months causes the creation of serotonin in the brain to plummet, which messes with the brain’s overall ability to regulate mood, and thus can result in the development of some—well—”darker” feelings.
And as a griever with a lot of intense, heavy emotions already on your plate, the addition of something like seasonal affective disorder can cause you to feel completely out of your element even more.
Which, as you’ve probably also guessed, is a major problem.
What are the symptoms of SAD?
Some of the most common symptoms of seasonal affective disorder are:
1. feeling depressed most of the day, nearly every day
2. losing interest in activities you once enjoyed
3. experiencing changes in appetite or weight
4. having problems with sleep
5. feeling sluggish or agitated
6. having low energy
7. feeling hopeless or worthless
8. having difficulty concentrating
9. having frequent thoughts of death or suicide
What are some treatments for dealing with SAD?
Treatments for seasonal affective disorder can depend on the person and the severity of their case, so allow yourself the time and patience to figure out what works best for you.
Light therapy. Sit in front of a special light box in order to expose yourself to bright light, which is meant to mimic natural sunlight, within the first hour of waking up each day.
Psychotherapy. This is a kind of talk therapy that is known to help with identifying negative thoughts and behaviors that may be making you feel worse and then learning healthy ways to cope with each of them.
Mind-body connection. To reach a mind-body connection, try one (or more) relaxation techniques such as yoga, tai chi, meditation, guided imagery, music therapy, or art therapy.
Make your environment brighter. This one may seem silly, but it really does help! Open your blinds, trim back any tree branches or foliage that may be blocking sunlight, or add skylights to your home. You can also situate your most commonly used furniture, such as your workspace, towards bright windows or doors.
Get outside. Take long walks, spend a day at the park, go hiking, or whatever else you enjoy doing in the great outdoors! Exercise is good for you, but the fresh air and natural sunlight are even better.
Prioritize socializing. I know that this can be difficult for my fellow introverts out there, but socializing with others, particularly the ones that love and encourage you, is an easy and often instant mood booster! Plus, having a listening ear or a shoulder to cry on can’t hurt either, right? If you’re up for it, you could even go to some local events, or have a get-together with your loved ones.
Stick to a schedule. Routine can be everything, especially when the lack of daylight hours can make your life feel seriously out of whack. Set reminders, write your daily lists down, and stick to a strict schedule that doesn’t waver. This can help you to feel in control when the rest of the world feels out of it.
Take a vacation. If you suffer from seasonal affective disorder in the winter months, take a trip to someplace warmer (and vice versa, if you suffer from seasonal affective disorder in the summer months, take a trip to someplace colder). Removing yourself from your current situation relieves stress, and the relaxation that comes from vacationing can help to rejuvenate your body and mind.
Medications. In the most severe cases, a person suffering from seasonal affective disorder can sometimes benefit from antidepressant treatments. The most commonly used is an extended-release version called bupropion. However, it’s best to talk to your doctor first about whether or not antidepressants are right for you. It’s also important to remember that this wouldn’t be a “quick fix”—it takes time for these medications to work, and there’s always the potential risk of side effects.
Whatever treatment works best for you, just be sure to take care of yourself and be understanding with time.
Soon enough, the warmth of the summer sun will shine upon you once again, and hopefully, so will your joy.
Do you suffer from SAD? Share your experience in the comments below!
Resources:
Fulghum Bruce, Debra. “Seasonal Depression (Seasonal Affective Disorder) Symptoms, Causes, Treatments.” WebMD, WebMD, 12 Sept. 2020, www.webmd.com/depression/guide/seasonal-affective-disorder.
Hart, Patricia. “What Is the Mind Body Connection?” Taking Charge of Your Health & Wellbeing, www.takingcharge.csh.umn.edu/what-is-the-mind-body-connection.
Moe, Lily. “The 9 Best Light Therapy Lamps of 2021.” Verywell Mind, 3 Nov. 2021, www.verywellmind.com/best-light-therapy-lamps-4172537.
National Institute of Mental Health. “Seasonal Affective Disorder.” National Institute of Mental Health, U.S. Department of Health and Human Services, www.nimh.nih.gov/health/publications/seasonal-affective-disorder.
“Seasonal Affective Disorder (SAD).” Mayo Clinic, Mayo Foundation for Medical Education and Research, 25 Oct. 2017, www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722.
“What Is Psychotherapy?” American Psychiatric Association, www.psychiatry.org/patients-families/psychotherapy.