Everything You Need to Know About Seasonal Affective Disorder

We all know that not-so-nice feeling you get when you leave work at 5pm and it is already dark outside.

Did I even see the sun today? you think to yourself while you blast the heat in your car, waiting for the windows to defrost.

Exhausted and defeated, you drive home, put on your coziest PJ’s, and watch Netflix until its time to go to bed.

Sound familiar? The struggle is real.

Growing up in Canada, I am no stranger to long, cold, snowy winters.

In my early 20’s, I started to really struggle during the winter. I would lose interest in the things I enjoyed, I always felt exhausted, and I began to feel hopeless about life in general. Thankfully, I realized that this was more than a case of the winter blues, so I decided to seek professional help.

After learning all about Seasonal Affective Disorder, I have now developed a holistic approach to ease my symptoms during the long, cold, winter months.

What is Seasonal Affective Disorder

Seasonal Affective Disorder (also known as SAD) is a form of depression which onset happens during autumn and lasts throughout the winter months. Symptoms of SAD tend to resolve with the return of the warming weather in the spring and early summer.

In Newfoundland, summer is also known as that one nice week in July...just kidding by’…

Image result for newfoundland winter

Seasonal Affective Disorder is more than winter sadness.

Individuals with SAD experience troubling symptoms severe enough to affect their quality of life, sometimes requiring hospitalization. It is estimated that 10 million Americans live with Seasonal Affective Disorder, while another 10-20 percent may have a milder case of SAD.

Important Note: Seasonal Affective Disorder is more common in woman, with 4 out of 5 individuals diagnosed with SAD being females. SAD’s onset begins around the ages of 18-30.

If you are a young woman, please be aware of the symptoms of SAD and seek help when you need it.

Symptoms of Seasonal Affective Disorder

Here are the tell-tale signs of Seasonal Affective Disorder.

Low Energy: Frequently feeling exhausted, tired and lethargic. That constant urge to curl up in the fetal position and nap at any point during the day.

Social Withdrawal: Having an extremely difficult time motivating yourself to get out of your house to socialize with others.

Sleep Disturbances: Sleep cycles are out of whack. Oversleeping and than waking up feeling as though you didn’t sleep a wink the night before.

Appetite Changes: Craving foods high in carbohydrates (all the yummy, but not so healthy things).

Other symptoms of Seasonal Affective Disorder include prolonged feelings of sadness, hopelessness, anxiety, and irritability.

Causes of Seasonal Affective Disorder

The jury is still out on the exact cause of SAD, but here are some of the current theories.

Over Production of Melatonin

A hormone secreted by the pineal gland, melatonin regulates and promotes sleep as well as mood. As melatonin increases in the body, people tend to feel sleepier and more lethargic.

As the daylight hours fade away, and the darkness increases, the body’s natural response is to increase its production of melatonin.

Drop-in Serotonin

Serotonin is a major neurotransmitter involved in mood regulation. Reduced sunlight can cause a drop in serotonin that may trigger depression.

People with SAD may have trouble regulating their levels of serotonin.

Vitamin D Deficiency

Vitamin D, also known as the sunshine vitamin, is believed to play a significant role in serotonin activity. Studies have shown a link between vitamin D deficiency and depression.

Family History

Individuals with a family history of depression are more likely to develop Seasonal Affective Disorder. Many people with SAD report at least one close relative with a psychiatric disorder.

Circadian Rhythm

Circadian rhythm is the bodies internal clock. The reduced level of sunlight in fall and winter may cause a disruption in the bodies internal clock, leading to depression.

Pre-existing Mood Disorder

For individuals with pre-existing conditions including depression and bipolar disorder, may have worsened symptoms during these seasonally changes

Where You Live

Research has shown that the risk of developing SAD increases as the distance between where you live and the equator grows. Living further north puts you at a higher risk of SAD symptoms.

Treating Seasonal Affective Disorder

Here are some common treatments for those living with SAD.

Light Therapy

Light Therapy is the use of artificial light that mimics natural Sun, providing us with the vitamin D we need. Research shows that between 50% and 80% of light therapy users have complete remissions of symptoms.

Some folks even report relief from symptoms within four days of using light therapy.

A professional can prescribe how often and how long to utilize light therapy. Just make sure that once you start, you don’t stop as light therapy needs to be continued daily to reap the benefits.

Also, if light therapy is used as a preventative measure in the autumn as opposed to reactive treatment during winter, the outcome will be better.

Here is a link to that Best Light Therapy Lamps currently available.

Vitamin D

Depending on where you live and the tone of your skin, your body could need anywhere from 15 minutes to 2 hours of direct exposure a day to get enough Vitamin D.

Although Vitamin D is primarily absorbed through sun exposure, we can also get our daily dose of the sunshine vitamin through dietary supplements and certain foods.

Vitamin D supplements do a fantastic job of boosting our bodies level of the sunshine vitamin.

Remember that it is a fat-soluble nutrient, so eat a source of healthy fat with your supplement.

If you are looking to get your Vitamin D from your food, look no further than these natural sources. Salmon, mackerel. other fatty fish, fish liver oils, animal fats, and vitamin D fortified food products, like orange juice and cereal.

Physical Activity

Regular physical activity is good for all types of depression, including SAD.

Making time for physical activity is good health all year, get your physical activity levels in check before winter begins. Double points if you are physically active outdoors.

Eating Well

Eating a heart-healthy diet helps us to fight off many forms of depression and anxiety.

When you diet in higher in fruits, vegetables, whole grains, and healthy proteins you are at a lower risk for depression than if you eat high in fried foods, added sugars, refined grains, and processed foods.

Counseling

If you are struggling through the winter months with SAD seek professional help from a counselor who can utilize techniques such as Cognitive Behavioral Therapy to help develop coping strategies.

Medication

When needed, a Doctor may prescribe Anti-Depressants to help with the symptoms of SAD,

Get your Zzzz’s

Good sleep habits including getting up early with the sun, going to bed at the same time every night. As well as getting at least 8 hours of sleep.

Plan for Fun

This is what Recreation Therapists do best! Approach the winter season with a positive attitude. Embrace the weather and enjoy the sunlight whenever it’s available.

Supporting Others with Seasonal Affective Disorder

We should all know how to support others through these more challenging months. Here are some ways to support others with SAD:

Understand that Seasonal Affective Disorder is more than a case of the winter blues.
Be aware of behavior patterns indicating SAD, such as mood and energy levels.
Encourage others with symptoms of SAD to seek professional help, eat healthily, get lots of physical activity, and find new and enjoyable ways to embrace the winter weather.

Important Note: If you know someone that is having suicidal thought due to their depression, seek help immediately! Here is a link to the National Suicide Prevention Lifeline.

Bottom Line:

Seasonal Affective Disorder is a serious form of depression that requires holistic care. If you or someone you know is experiencing symptoms of SAD, seek professional help.
As Recreation Therapists we can encourage others to embrace the winter months by sampling new winter leisure activities such as snowshoeing or just playing in the snow.