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How to Combat Seasonal Affective Disorder

As winter approaches, many are bracing for colder weather, shorter days, and greyer skies. While winter can be a season of joy and excitement for some people, for others, the winter months can be a time during which they experience Seasonal Affective Disorder (SAD). SAD is a depressive disorder that occurs primarily from late fall and lasts through the winter. In this blog post, we will talk about what causes SAD, and explore a few ways to treat SAD and make the colder months a more enjoyable time of year.

What Causes SAD?

It is common for many to feel less energetic and even disengaged with everyday life during the winter months. However, when these feelings stretch beyond the typical “winter blues” and begin to impact one’s thinking, daily function, and overall wellbeing — it could be Seasonal Affective disorder. SAD differs from major depression in that it is tied to seasonal changes. Research has suggested that SAD could be linked to lower levels of Vitamin D and serotonin, likely due to less sunlight in the winter. Additionally, it is believed that SAD is related to altered levels of melatonin, which impacts an individual’s normal wake-sleep cycle.Those with winter SAD produce too much melatonin, leading to increased fatigue. 

Some symptoms of SAD include:

  • Feeling persistently sad
  • Loss of interest in activities 
  • Feeling hopeless
  • A change in sleep patterns
  • A Change in appetite

It is estimated that SAD affects roughly 3-4% of the population. Unfortunately, SAD typically impacts women at a rate four times higher than men. Symptoms of SAD usually appear between the ages of 18-30, although children are sometimes impacted. Those who live in northern states such as the Pacific Northwest, Alaska, and New England are more likely to be impacted by SAD. 

How is SAD Treated?

A common way to treat SAD is through light therapy, in which the affected individual sits in front of a light box that emits at least 10,000 lux of natural outdoor light. This is typically done for 30-45 min upon waking, and is said to increase alertness, and overall energy throughout the day. Psychotherapy and antidepressants are two other ways to get help for SAD. While increasing vitamin D intake during the winter is often suggested as a way to combat SAD, there have been mixed results related to its effectiveness.

Additionally, maintaining a healthy and balanced routine can also help symptoms of SAD. Getting outside and going for a brisk walk in the  morning can be helpful, as well as keeping a regular exercise routine and healthy diet. Reaching out to friends and family– even if it’s just over the phone — can provide valuable connection for times when it may feel difficult to leave the house or motivate yourself. 

New Perspective Counseling is Here to Help

If Seasonal Depression is making it difficult to perform your daily tasks, counseling can help. Toughing it out or trying to snap out of it does not work for depression. In fact, repressing or holding in feelings often makes depression worse. Depression can result from a single major traumatic or stressful event in your life or may develop over a lifetime from numerous disappointments and problems. Counseling for depression does make a difference. In fact, it can be more helpful than medication. If you think or know you are depressed, our therapists can help. Make an appointment with one of our team members today.