If the cold, dark months of winter drag you down more than other people, you might be struggling with seasonal affective disorder (SAD). SAD is a treatable form of depression that is more likely to impact people in the fall and winter. At Carolina Dunes Behavioral Health, we think it is important for people to recognize this condition and understand how it can be managed.
What Is Depression?
Depression is a broad category of mood disorders that can have a wide range of severity and symptoms. Some of the most common signs of depression include:
- Prolonged sadness
- Hopelessness
- Low energy
- Decreased happiness from and interest in things that used to bring joy
- Restlessness or irritability
- Changes in sleep
- Changes in appetite
- Difficulty focusing
- Increased cravings for carbs
- Thoughts of suicide
A person does not need to have every symptom on this list to be diagnosed with depression. If you or someone you love is struggling with any of these symptoms, it might be a good idea to reach out for professional support.
What Is SAD?
SAD is a specific form of depression that happens to a person at the same time every year. While some people do experience SAD in the spring and summer, most people with SAD have increased symptoms in the fall and winter. SAD symptoms typically last around four to five months, and then the person’s depression symptoms go away.
People with SAD are also likely than people with no depression diagnosis to experience:
- Attention deficit hyperactivity disorder (ADHD)
- Anxiety
- Panic disorder
- Disordered eating
What Causes SAD?
Researchers aren’t entirely sure what causes SAD; however, it seems likely that it is connected to:
- Changes in sunlight. A person’s circadian rhythm may be thrown off by the changes in natural light they experience during different parts of the year.
- Decreases in serotonin. When a person gets less sunlight, their brain makes less of this “feel-good” chemical, so their mood may drop.
- Changes in melatonin. This isn’t just a pill you can take to help you sleep. It is also a naturally occurring chemical in your brain. As the seasons change, your brain may make more or less of this chemical, leading to changes in your mood and your sleep patterns.
What You Can Do About SAD
Just because it’s seasonal doesn’t mean SAD is not serious or worthy of treatment. People with SAD can develop suicidal thoughts, so it is important to take it seriously. There are several treatment options you can consider to manage SAD:
- Light therapy. Some people find it helpful to use a lightbox to replicate the light exposure they would normally get during the warmer months of the year. This is something a person can begin in the weeks before they would normally start to experience symptoms.
- Talk therapy. Cognitive behavioral therapy (CBT) in particular can help patients to manage their symptoms, develop healthy behaviors, and increase coping skills.
- Medication. These can be used to counteract the chemical changes inside a person’s brain during the difficult months of the year.
There are also self-care options you can use on your own, to make your SAD symptoms less severe:
- Letting light into your space. Opening your curtains and blinds, trimming tree branches that block light from entering your home, and positioning furniture close to windows can help you to maximize your exposure to sunlight in the wintertime.
- Going outside. It might not be as much fun when it is cold, but going for a walk, drinking your morning coffee outside, or eating a picnic in the park will increase your exposure to sunlight.
- Moving your body. Exercising helps our brain to make more of those “feel-good” chemicals that we need for our mental health.
- Good nutrition and sleep. We might want to load up on carbs and take long naps, but staying on a consistent sleep schedule and a well-balanced diet will help us to feel our best.
- Giving yourself some grace. Understand that it’s not your fault that you have SAD symptoms, and you aren’t lazy. People with depression have a harder time getting things done. Adjust your expectations and remember that your value is not based on your accomplishments.
- Leaning on your village. Isolation and loneliness make depression worse. Connect with your spiritual community, visit a family member, or call up a friend and make plans to go to a movie.
At Carolina Dunes in Leland, North Carolina, we provide a structured, therapeutic environment for people who need inpatient psychiatric care. Through medication management and management, group, family, and individual therapy, and around-the-clock nursing care, our team provides the support our patients need to recover, regain control over their lives, and learn coping skills they can use to avoid future crises.
