Stopping Seasonal Affective Disorder
As we get into fall, we notice the leaves are changing. Pumpkins are everywhere. The evenings start sooner with shorter daytime sunlight. That can contribute to seasonal affective disorder.
Seasonal affective disorder (SAD) is a type of depression that is related to changes in the seasons. Typically, you may start to experience symptoms in early fall and it may continue into the winter months. But SAD can also happen in the spring or early summer, though it is rare. In most cases, symptoms are more pronounced during the fall and winter months and level off during the spring and summer when daylight hours are at their peak.
Some signs and symptoms of SAD are feeling depressed most of the day, nearly every day; losing interest in activities you once enjoyed; having low energy; having problems with sleeping; experiencing changes in your appetite or weight; feeling sluggish or agitated; having difficulty with concentrating; feeling hopeless, worthless, or guilty; and having frequent thoughts of suicide or death.
Some people brush off these symptoms as the “winter blues” and tough it out. But symptoms can grow more severe as the season progresses. What is key is the reduced sunlight which may produce a drop in the brain chemical serotonin.
The reduced sunlight may also affect melatonin levels in your brain as well by throwing the levels out of wack and making you more drowsy earlier in the day. The body’s circadian rhythm is totally thrown for a loop.
About 5 percent of adults in the United States experience SAD, according to the American Psychiatric Association. It occurs four times more often in women than men. The disorder can run in families if there is a history of depression.
Left untreated, SAD will generally go away by itself in the spring or summer. But there is no need to suffer in silence until that time. Basically you should see a doctor, when symptoms affect your daily functioning needs including your ability to sleep, concentrate, or motivate yourself or if you have thoughts of hurting yourself or others.
Often times, people with other mental conditions like bipolar disorder are susceptible to SAD. In fact, in some people with bipolar disorder spring and summer could bring on mania, while fall and winter months might be a long episode of depression.
To help diagnose SAD, your doctor may do an evaluation that includes a physical exam, a laboratory test to see if your thyroid is functioning properly, a psychological exam to check for signs of depression. Your physician will use the criteria in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) in order to properly diagnose your condition.
Treatment for SAD is light therapy, medications, and psychotherapy. Light therapy or phototherapy involves sitting a few feet away from a light box. Morning sessions seem to work best. The idea is to sit in front of the light 30 to 60 minutes. The light box is supposed to be similar to outdoor light and produce a change in brain chemicals linked to mood. In a University of Nebraska study, researchers found that light therapy with cognitive behavioral therapy significantly reduced depressive symptoms.
What’s more, some people with SAD benefit from antidepressant treatment, Antidepressants such as bupropion (Wellbutrin XL, Aplenzin) are generally prescribed to those with a history of SAD. Please note that it may take weeks to notice the full benefits of any antidepressant you take.
Talk therapy is another option for SAD patients. With cognitive behavioral therapy, you identify negative thought patterns and behaviors that you have locked into and learn methods for coping with SAD and stressors in your life.
There are alternative treatment options you can incorporate into your schedule like taking walks on warmer winter days. Just exposing yourself to as much sunlight as possible most days. Some studies indicate vitamin D supplements may be effective in decreasing SAD symptoms.
The important thing to remember is that those melancholy days do indeed pass and then it is full speed ahead on brighter days. Self-care is an important factor in terms of recovery. For those with SAD, it is vital to monitor your mood and energy level, take advantage of available sunlight, plan for pleasurable activities, and approach the winter season with a positive attitude. Talk to your doctor immediately if you suspect you have SAD.
