Seasonal Affective Disorder (SAD)

Oct 26

Seasonal Affective Disorder (SAD) - Weathering the Winter Months

What is SAD?

As we head into the fall and winter seasons, we start to see changes all around us. Daylight hours are shorter, nature starts to go into hibernation, and there’s a chill in the air. All these changes can have an effect on our moods as well. Ever wonder why you may feel down during the fall and winter months? You may be experiencing Seasonal Affective Disorder; a form of depression also known as SAD, seasonal depression, or winter depression.

Those who go through mood changes and depressive symptoms during the colder months may be experiencing SAD. This may be due to the lack of sunlight and decrease in Vitamin D levels, which is why symptoms tend to improve in the spring and summer months. It’s been reported by the American Psychiatric Association that January and February tend to be the most difficult months for those with SAD, although some studies have shown SAD can be experienced in summer months as well (although it’s less common). While some might mislabel SAD symptoms as post-holiday blues, the disorder goes beyond just that. The distress experienced with SAD can interfere with one’s daily life functions. SAD is more common amongst women, and it tends to last for 40% of the year. There is no certain age when SAD occurs, although it is most common in those between the ages of 18 and 30 (APA, 2020).

Due to the shorter daylight hours in fall and winter seasons, SAD has also been linked to internal clock changes. Circadian components are profound influencers of mood. Your internal clock changes along with the seasons, which can lead to you being out of sync with your routines and daily life. As you could easily guess, SAD occurs more frequently for people who live further from the equator, where the change in seasons is more drastic (APA, 2020).

How can I tell if I may be experiencing SAD?

Some of the most common symptoms include changes in sleep patterns, fatigue (despite quality sleep), and weight changes. Symptoms may be mild or intense, and can even match up to symptoms of major depressive disorder. Look out for signs such as:

Decreased mood
Loss of sleep or oversleeping
Lack of interest in activities you once enjoyed
Feeling fatigued and having low energy
Appetite changes; craving carbs, eating more than usual
Increase in purposeless movement (twiddling thumbs, fidgeting, constant pacing, etc.)
Slow movements or speech
Difficulty focusing and making decision
Feelings of guilt or regret
Thoughts of death or suicide
If you are experiencing these symptoms, we urge you to Schedule a Video Visit or seek assistance from a certified practitioner right away.

What are the treatments for SAD?

If you are experiencing symptoms, first know that you are not alone, and we encourage you to get the help you need. Although you may not be able to move to a warmer place, there are still ways SAD can be treated. Yes, eventually warmer months will come around, but you do not have to suffer through the colder seasons. Treatments for SAD include Vitamin D supplementation, light therapy with a 10000 lux light box, talk therapy, antidepressant medications, HIIT and strength training, and brain healthy nutrition.

While many suffer from low Vitamin D in the winter months we would recommend consulting first with a medical provider before starting supplementation. Sometimes Vitamin D levels can be so low that a small daily dose may not suffice, but large daily doses may lead to toxicity. Light therapy typically involves sitting in front of a light therapy box for 20 minutes per day to absorb a safe, UV-free bright light. Using a light therapy box may help with improving symptoms in just one or two weeks. On those rare sunny winter days, open up your curtains, or go for a walk in a warm coat.

Eating a colorful diet, drinking lots of water, calling friends regularly, moving your body for 30-60 minutes a day, and getting high quality sleep can all help combat SAD.

Sometimes I get depressed around the holidays, is this the same thing as SAD?

Separate from SAD, the holiday season brings joy to some and despair to others, often compounding SAD symptoms. In addition to the treatments already mentioned above, below are three ways to promote peace and joy in the holiday season.

1. Let Go Of Perfectionism

There is a sense of pressure that the holidays should be the happiest, most perfect time of year. Everything must go smoothly - the food should be pristine, presents should be top-dollar, and each and every family member should have a smile on their face. Rarely does a holiday go this well, and so it’s important to set our own expectations and find beauty in the imperfections. Look for joy in the simple moments, like watching the snowfall, listening to the fireplace roar, and smiling at passing strangers. Focus on love and kindness for yourself and others this season, and let the season be perfect in its own way.

2. Positive Reflection on the Past and Present

As we approach the end of a year we have a tendency to look back at the year and years past, sometimes reflecting on the negative aspects. We may think about the future and even ponder the meaning of our lives coming from this negative perspective - possibly dark stuff. Look on the things you can change with a glad heart because you can affect change in this world, and let go of the things you can’t control, or at least set them aside for now. The only people that we have any control over are ourselves. The only thoughts we have any control over are our own. We at Modyfi challenge you to reframe the negative thoughts and find the positive. Give thanks for every meal, every person, every smile, every small gift that presents itself to you this holiday season.

3. Planning for the Future

There can be significant stress, anxiety, and uncertainty when we wait until the last minute to do something. Scheduling your holiday well in advance can allow you the ability to rest easy, relax, and even enjoy yourself this holiday season. Whether you have a giant family, or a small circle of trusted friends during this pandemic year, planning to spend some time with a person you care about (even outside and six feet away) can help to bring comfort to the season and ease loneliness. To avoid the January credit card bills that can take until June to pay off, take the time to budget ahead and try not to overextend yourself on holiday food and gift shopping. Spending more money will not create joy, but it can create unneeded worry in the year to come. Whatever your to do list, checking it off ahead of time can allow you to truly enjoy the holiday season. Once you’re done planning for the holidays take a look at the year to come. Where do you want to be? What do you want to do? Take the first step on another journey into your life.

Reaching out for help is a sign of strength.

You can’t be everything for everyone, but you can touch lives, including your own. Be kind to yourself, create healthy boundaries, surround yourself with love, and ask for help if you need help. Reach out to trusted family members and friends, and if you need a therapist or psychiatric provider, we are here when you are ready.