I personally need sunshine to thrive. A sunny day gives me energy, motivation, and puts me in an overall positive mood. When it’s a gloomy or rainy day, I tend to have much less productivity and lack of energy. And after prolonged periods of gloominess, especially in the winter months, my overall mood can suffer. It’s common to feel this way and it doesn’t mean anything is diagnosable, but if your symptoms are more than the “winter blues” and are interfering with your daily functioning, then it might be time to get some support because you might be suffering from what is often known as Seasonal Affective Disorder (SAD).
What is Seasonal Affective Disorder?
In the Diagnostic Manual of Mental Disorders (DSM-5), Seasonal Affective Disorder is classified as Major Depressive Disorder with Seasonal Pattern. SAD is a form of depression that typically experienced in the fall and winter months when daylight hours are shorter and the sun isn’t out as much during the day. SAD is especially prominent in January and February and is linked to a biochemical imbalance in the brain. The good news is that it is usually self-diagnosable and treatable with professional help.
According to Psychiatry.org, “about 5% of adults in the U.S. experience SAD and it typically lasts about 40% of the year. It is more common among women than men.”
To be formally diagnosed with SAD, you must meet the criteria outlined in the DSM-5. You have to have at least 5 symptoms listed for a minimum of two weeks. There also needs to be a full remission of symptoms in the spring and summer months. And lastly, there needs to be a continuous two-year seasonal pattern of symptoms during the winter months.
Causes
Obviously the winter months alone can cause SAD. Daylight hours are shorter, weather is colder and we spend more time indoors, and the sun isn’t out as much. In addition, other causes might be because of a Vitamin D deficiency, melatonin changes, or even serotonin regulation challenges. A primary doctor can help determine if you need more Vitamin D with a simple blood test and offer other recommendations if your seasonal depression is linked to a medical issue.
Signs and Symptoms
SAD symptoms are seasonal and can range from mild to severe. Some of the signs and symptoms of SAD include fatigue, irritability, changes in sleep patterns resulting in too much sleep, changes in eating patterns resulting in weight gain from too many carbohydrates, depressed mood, loss of interest or avoidance of people and or activities, feeling hopeless or worthless, and difficulty focusing and concentrating. Symptoms tend to improve when the seasons change and the weather improves, but if you have more moderate or severe symptoms, there are treatment options that will help minimize duration and severity of symptoms.
Treatment
Some treatment options may include antidepressants, light therapy, and or talking to a mental health clinician. A medical professional can help support you with the best treatment options based on your family history and severity of your symptoms. You can also talk to a medical professional about supplementing with Vitamin D or melatonin supplements.
Prevention
Some proactive ways you can help improve mood, productivity, and lessen symptoms of SAD include getting an adequate amount of sleep, exercising on a regular basis, eating a healthy diet, getting outside as much as you can, having an active social support system, and keeping up with your regular routine. Meditation or any relaxation technique like guided imagery, yoga, or even music and or art therapy can also help! Try to do work outside or sit next to a window as much as possible!
This blog is intended to be informational and educational. This blog is not a replacement for therapy nor a source of formal diagnosis. I am not a medical professional. If you need professional help and support for your emotional and mental state, please visit your primary doctor as they should be able to give you a clinical referral for a therapist or psychiatrist. They also will be able to prescribe necessary medication, if needed, and rule out any medical condition causing your problematic symptoms. If you would like to find a trained, licensed mental health professional in your area to assess risk or to receive ongoing therapeutic services, please visit Psychology Today. I love this resource because you can filter your search by gender, specialization, and even insurance company. If you think you or a loved one may be suicidal, please call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255). They provide free, confidential support 24 hours a day, 7 days a week. You can also text “NAMI” (National Alliance on Mental Health) at 741741. If you are facing an emergency, please dial 911.
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