Seasonal Affective Disorder
Dear Tacit,
Can you explain about Seasonal Affective Disorder? What is it and how do I deal with it?
Signed: SAD
Dear SAD,
This is a common question that we are asked a few times each year, right around this time. I am glad you have brought it up as I am sure many other readers will be thinking about it too!
Seasonal Affective Disorder (also known as SAD) is a type of depression that occurs at specific times of the year, typically during the fall and winter months when daylight hours are shorter. It’s not limited to just the colder months though – some people also experience it during the spring or summer. It’s believed to be largely related to changes in light exposure, which can affect a person’s internal biological clock (circadian rhythm), serotonin levels, and melatonin balance, all of which influence our mood and energy levels.
SAD will often have an adverse effect on memory and one’s ability to concentrate/focus; it decreases energy levels and causes sleeping problems; and it impacts weight loss patterns and appetite (creates cravings for carbs, for example). SAD influences our mood and our ability to emotionally regulate (which can increase feelings of irritability, sadness and apathy) and it lessens the accuracy of our process of self reflection (which can increase a sense of hopelessness, powerlessness and worthlessness). It can manifest as a depressed mood most of the day, nearly every day. And in some severe cases, a person may experience thoughts of death or suicide. These symptoms tend to last a few months, and then disappear completely as the season associated with a person’s SAD naturally changes.
It’s important to note that people can experience some of these symptoms during the fall/winter months as a result of many other reasons. In order to be diagnosed with SAD, a person typically needs to experience the signs/symptom patterns for at least two consecutive years (which is why it is critical to speak to your doctor/therapist about how you are feeling, on an ongoing basis).
SAD impacts about 5-20% of our Canadian population, especially in the more northern areas of the country. And another 15% of society will experience a lesser version of the Disorder, each year. SAD tends to impact women more than men and it tends to affect people between the ages of 18 and 35 more than it does older individuals (the risk of developing SAD decreases with age – but it does still happen).
Research shows us that the most useful tool for treating SAD is light therapy (on a daily basis – the more consistent this can happen, the better the results). Exposure to bright light therapy within the first hour of waking is ideal for stopping the overproduction of the body’s natural melatonin. It also boosts vitamin D production and typically increases levels of serotonin, as a person is often sitting and relaxing while they are under the light.
Taking a daily vitamin D supplement (drops or pills are available) is another great technique for fighting back against SAD or the winter blues in general. As is increasing your vitamin B intake, especially in the mornings. Eating well helps a great deal, too – avoiding excess carbs and ensuring your diet is rich in protein and Omega-3 fatty acids is an ideal way to build a nutritional foundation that helps internally regulate SAD/fight the winter blues.
Neurofeedback Training/Therapy is also an excellent strategy for alleviating many of the negative effects of SAD. The Neurofeedback process helps the brain naturally change its patterns/pathways in such a way that it no longer has a stress response to the seasonal triggers that activate SAD. Instead, the brain finds new pathways that allow it to respond normally to the seasonal issues, decreasing SAD hugely and often completely, in many people.
People also find regular counselling during the SAD period a useful tool – a therapist can help teach many techniques that both increase a person’s serotonin naturally and help address negative thought patterns and behaviors related to depression. Sometimes, antidepressant medications might also be beneficial – as are relaxation techniques like massage, yoga, meditation, guided imagery, and art/creative therapy activities.
Keeping the indoor environment bright and staying warm lessens the fatigue and lethargy that so often accompanies SAD. And regular social connection is essential to help alleviate the emotional funk and withdrawal that exasperates the depression that SAD/the winter blues create.
We don’t yet fully understand everything there is to know about Seasonal Affective Disorder. But what we do know works well. Many people try to ignore their symptoms and push through SAD, which only makes things worse. The best thing you can do if you think you might have Seasonal Affective Disorder is to reach out to a doctor or find a therapist right away, to start addressing your needs.
Take Care!
Do you have a question you would like us to address? Please feel free to reach out to us at counsellors@tacitknows.com. Your answer will be provided confidentially.
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