You may find your mood darkening and your burdens feeling heavier as the days grow shorter and the temperature drops. This phenomenon, known as seasonal affective disorder, remains misunderstood and overlooked, despite affecting millions each year.
What Causes Seasonal Affective Disorder?
Seasonal affective disorder is a type of depression that occurs at a specific time of the year, usually in the fall and winter, when there is less natural sunlight. Its nickname is “the winter blues” because the symptoms are more prevalent and severe during the colder, darker months.
Researchers have yet to pinpoint the cause of SAD, but the reduced sunlight in fall and winter is probably the trigger. This decrease in natural light may disrupt your body’s circadian rhythm, which regulates sleep, mood and hormone levels. Additionally, reduced sunlight can cause a drop in serotonin and increase melatonin. Serotonin is the feel-good hormone that increases positivity and energy levels, while melatonin regulates your sleep cycle.
Symptoms of Seasonal Affective Disorder
Symptoms of SAD mirror those of major depression and include:
- Persistent low mood
- Loss of interest in formerly enjoyable activities
- Fatigue and increased need for sleep
- Irritability and anxiety
- Changes in appetite, particularly a craving for high-carbohydrate foods
- Weight gain
- Difficulty concentrating
- Feelings of despair, guilt and worthlessness
Effective SAD Remedies
While SAD can be debilitating, there are several effective treatments and remedies.
- Light therapy: Sitting near a bright light every morning reduces SAD symptoms by adjusting your body’s internal clock. This all-natural remedy is safe to use daily.
- Medication: If your symptoms are severe, ask your health provider about prescription antidepressants called selective serotonin reuptake inhibitors, which work by increasing serotonin levels in the brain.
- Psychotherapy: Therapists specializing in a technique called cognitive behavioral therapy can help you replace the negativity associated with fall and winter with more optimistic thoughts.
- Vitamin D: Since a vitamin D deficiency can cause depression, supplementing your diet with vitamin D may alleviate your symptoms.
- Regular exercise: Maintaining an active lifestyle in fall and winter can relieve stress, build energy and increase your mood.
When to Seek Professional Treatment
Help is available if your depression persists and significantly impacts your ability to function at work or home. Receiving personalized psychotherapy is particularly vital if your mood does not improve with lifestyle changes or you experience thoughts of self-harm or suicide.
Seasonal affective disorder is a real and treatable condition that affects many people during the change of seasons. Understanding the signs and symptoms of SAD empowers you to find effective solutions and improve your quality of life during this challenging time of year. Pine Grove provides comprehensive care tailored to address SAD and help you rediscover the joy in life. Reach out to us today to discuss the best course of action for your specific needs.
