As the daylight hours shorten and the weather gets colder, some people lose interest in activities they once enjoyed. They might have problems concentrating, sleep more, and feel sad and hopeless.
These are a few of the signs of a condition known as seasonal affective disorder, a form of cyclical depression that shows up — and then goes away — at the same time year after year. The symptoms often start out to be very mild early in the fall, and then worsen as fall turns to winter.
Symptoms of Seasonal Depression (SAD)
Individuals could have seasonal affective disorder if the seasonal depression has occurred in the past two consecutive years, based on these symptoms:
- Feelings of sadness, hopelessness;
- Anxiety;
- A loss of energy and a tendency to oversleep;
- Withdrawing socially, and losing interest in previously-enjoyed activities;
- Difficulty concentrating or focusing;
- Changes in appetite; a craving for carbohydrates like bread, pasta, cookies; and
- Weight gain.
If the depression does not go away on its own when the season changes and days get longer, it is likely another form of depression, not SAD.
Severe Symptoms of Winter Depression
Like other forms of depression, symptoms can become severe and can impair one's ability to work or enjoy life. Depression symptoms, if ignored, can lead to more severe problems including:
- Withdrawal and isolation;
- Drug or alcohol abuse ("self-medicating");
- Problems at work or school; an inability to attend to daily tasks and responsibilities; and
- Suicidal thoughts.
Who is Most Prone to Developing SAD?
According to the DSM-IV, the manual used by psychologists and mental health counselors to diagnose emotional and mental issues, there are three factors that influence the likelihood of developing SAD; they are:
- Living farther from the equator. SAD occurs more frequently in those who live either far north or far south of the equator. In these areas, the days are quite a bit shorter in the winter, and longer in the summer.
- Being a woman. Statistically, females develop SAD more frequently than men. However, when men are afflicted with SAD, their symptoms are more severe.
- A family history of SAD. Most forms of depression, including seasonal depression, run in families.
How to Get Treatment for SAD
A visit to a physician or naturopath is typically the first step in diagnosing and treating SAD. Be ready to tell her about symptoms, medications, and any life changes or stressors that have occurred, such as a death in the family, a job change, or a divorce.
It's also important to be honest with health care practitioners about any alcohol or drug use, as this can have a significant impact on mood. Remember, they are not there to judge, but to help and support.
What are Traditional Treatments for the Winter Blues?
Once seasonal depression is diagnosed, the health care practitioner might recommend:
- A light therapy lamp(also called phototherapy) – Specialized lights that mimic sunlight have been linked to a shift in brain chemistry that can improve mood.
- Psychotherapy, or cognitive behavioral therapy (CBT) – Even though an individuals biochemistry is believed to be the cause of SAD, CBT can teach people to manage daily stress, as well as identify and change negative thought and behavioral patterns that contribute to the blues.
- Medications– Antidepressant medications (sometimes called SSRI's) such as Effexor (venlafaxine), Paxil (paroxetine), Zoloft (sertraline), or Wellbutrin XL (bupropion) sometimes help to alleviate the symptoms of SAD. Such medications can only be prescribed and monitored by a physician, psychiatrist or nurse practitioner.
Other Ways to Minimize the Effects of SAD
There are many ways that one can minimize the symptoms of SAD.
- Keeping oneself as healthy as possible can help people cope with seasonal affective disorder. Sleep 8-9 hours per night, being mindful about not oversleeping.
- Maintaining about the same sleep schedule each day. In other words, try to get up and go to bed at about the same time every day.
- Talk to people, socialize, and get out of the house on a regular basis, even if it feels forced. "Getting outside of oneself" helps to stop negative thinking patterns.
- Eat healthy! Cut back or eliminate excess sugar (especially high fructose corn syrup), and be sure to get enough lean protein and complex carbohydrates (whole grains).
- Exercise daily if possible. Physical exercise helps to alleviate stress, and boosts the natural "feel good" hormones in your body (endorphins).
- Consider alternative health options, such as neurofeedback, nutritional therapy, meditation and mindfulness training, or supplements.
It's also essential that SAD sufferers don't ignore their symptoms. SAD, if ignored, can spiral down to become serious and life-altering. Paying attention to one's cyclical depression and taking steps to minimize its effects helps to put people in more control of their emotions and can improve their quality of life.
Sources:
Norman E. Rosenthal, Winter Blues: Seasonal Affective Disorder – What it is and How to Overcome It. (The Guilford Press, 1998).
