Getting Through the Winter Blues

You may be feeling down this winter, unhappy and not like yourself. Many of us have heard the term “seasonal depression” or “winter blues.” Many adults, especially woman feel this way but are unsure why and what to do about it. You could be suffering from seasonal affective disorder, which is a highly treatable mental health condition.

What is SAD?

Seasonal depression is referring to the diagnosis Seasonal Affective Disorder (SAD) which is depression that begins and ends around the same time every year, starting in early fall and lasting throughout the winter months. Although, there is a rare SAD type that happens during the summer months but is not very common.

The most common signs and symptoms of SAD include:

Feeling listless, sad or down most of the day, nearly every day

Losing interest in activities you once enjoyed

Having low energy and feeling sluggish

Having problems with sleeping too much

Experiencing carbohydrate cravings, overeating and weight gain

Having difficulty concentrating

Feeling hopeless, worthless or guilty

Having thoughts of not wanting to live

What causes SAD?

There is not one direct cause to SAD just like a lot of other mental health conditions but there are many things that research determines as risk factors that can contribute to SAD. These include:

·         Time change: When daylight decreases, your circadian rhythm undergoes a shift. This internal timekeeper governs your emotional well-being, sleep patterns, and hormone regulation. As it adjusts, you may find yourself out of sync with your accustomed daily routine, struggling to adapt to variations in daylight duration. Reduced sunlight exposure can trigger an excess production of melatonin in certain individuals, leading to feelings of lethargy and drowsiness during the winter.

·         Vitamin D deficiency: Vitamin D plays a role in boosting serotonin levels, and sunlight facilitates its production. In the winter, a decrease in sunlight exposure can result in a deficiency of vitamin D. This deficiency can impact serotonin levels and, consequently, influence your mood.

·         Predisposed to mental health issues: If you have family members with anxiety, depression, or Seasonal Affective Disorder (SAD), or if you have a history of depression, you may be more susceptible to mental health challenges.

·         Residing at latitudes far from the equator or cloudy regions: Living in regions significantly north or south of the equator means experiencing reduced sunlight during the winter months. Also cloudy weather conditions can contribute to decreased sunlight exposure, potentially affecting your mood and well-being.

How is Seasonal Affective Disorder (SAD) diagnosed?

If you are experiencing symptoms of Seasonal Affective Disorder (SAD), it is advisable not to self-diagnose. Instead, you should seek out help from a mental health professional.

There is no blood test or medical exam that can diagnose you, instead your provider will ask you a series of clinical questions to assess for SAD and determine next steps. A therapist or psychiatrist can also diagnose you. Also, your doctor may want to rule out any medical issues that may be causing your symptoms, so it is important to speak with your primary care doctor as well.

Treatment for SAD:

There are a few different treatment options for SAD, the most effective are lightbox therapy, psychotherapy and medication.

Psychotherapy: commonly referred to as “talk therapy” can help you in many ways develop coping skills to address how your feeling, establishing changes in routine and habits that can improve your mood and processing and reframing any negative patterns.  Many therapists will use Cognitive Behavioral Therapy to treat seasonal affective disorder.

Light Therapy: Light therapy is something many people have not heard of but can be very beneficial. It is where individuals position themselves a few feet away from a specialized light box, exposing themselves to bright light within the initial hour of waking up each day. This form of therapy replicates natural outdoor light and seems to improve mood.

You should consult with your therapist on which lightbox to purchase to ensure it’s both safe and effective as well as seek guidance on how and when to use the light box.

Medications: Antidepressant medications can be beneficial for some particularly when symptoms are severe or get in the way of your daily life. Your therapist or doctor can refer you to a psychiatrist to explore medications options if necessary.

It's important to note that the full benefits of an antidepressant may take several weeks to feel the effects. Furthermore, finding the most effective medication with the fewest side effects may involve trying different options.

Self Care

Self care is super important if you are struggling with seasonal affective disorder.  These are some things you can add into your routine to combat your symptoms:

·         Get outside

Going for a walk can be very impactful, exposure to outdoor light, even on chilly or overcast days is proven to help symptoms.

·         Exercise

 Physical activity helps alleviate stress and anxiety, both of which can increase symptoms of SAD. Improving your fitness level can also boost self-esteem, positively impacting your mood.

·         Practice good sleep hygiene

Establish consistent sleep patterns by scheduling regular wake-up and bedtime hours. Minimize or eliminate napping and oversleeping to promote a more normalized sleep routine.

·         Stay connected to people

Its important to have social outlets and have things to look forward to. Explore opportunities to spend quality time with loved ones. Engaging with others can diminish feelings of isolation and provide a sense of belonging.

·         Eat a balanced diet 

When you're grappling with symptoms of depression, such as feelings of sadness or low energy, the temptation to turn to comfort foods for a quick mood and energy boost is understandable. The inclination might be to reach for your favorite bag of chips or a chocolate bar. However, it's important to note that indulging in sugary snacks might exacerbate your symptoms rather than alleviate them.

Just remember you are not alone, if you think you may be struggling with any of these symptoms it is recommended to talk to a licensed mental health professional. If you have any thoughts of self harm or suicide please contact the National Suicide Prevention line at 988 or 911.