For most people, the loss of daylight is not a part of the holiday season that we look forward to.
After the time reset due to the end of daylight saving time, many of us who work traditional 9-to-5 jobs end the day by heading home when it’s already dark and the sun sets 30 minutes before we clock out.
The days are getting shorter, the nights are longer, darker, and often colder, so naturally many people’s moods are weaker, we feel tired, and the calm days of spring or summer are gone. I feel like I can’t wait.
While it’s certainly not uncommon to feel depressed during this time of year when the sun is sparse, the mood swings for about 5% of the U.S. population are even more severe. Seasonal affective disorder, also known as SAD.
This condition is quite prevalent and comes with a variety of fairly serious symptoms, many of which can disrupt relationships, work life, and daily functioning. Anyone who suspects SAD or knows that they are suffering from SAD is encouraged to seek professional help. This disorder comes with both life-altering consequences and many courses of treatment to alleviate symptoms.
There are several things to keep in mind about SAD.
What is Seasonal Affective Disorder (SAD)?
according to Kimberly E. Kleinman Seasonal affective disorder (SAD) is a type of depression that has a seasonal pattern. Most often, SAD is associated with winter and fall, and it typically begins and ends around the same time each year for affected people.
“Most notably, SAD patients typically experience mood changes and depression-like symptoms in the fall and winter when there is less sunlight, and they usually improve by the spring,” Kleinman told the USA. told TODAY. “It’s important to note that you can also develop SAD in the summer, but it’s much less common.”
Shorter days and less sunlight are thought to cause chemical changes in the brain, including increased production of the sleep hormone melatonin, which is associated with symptoms of depression.
SAD is a subcategory of depressive disorders, and the symptoms of seasonal depression generally match those of the broader category of depression. However, this disorder is not just the “winter blues” but a persistent and consistent form of clinical depression that occurs annually during this season.
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Who experiences SAD and what causes it?
There is no universally agreed upon definitive cause of SAD.However, in estimation 10 million Americans are affected by SAD each year, and women are four times more likely than men to receive a formal SAD diagnosis. Generally someone younger than her 20s to her 30s is also more likely to be identified as having SAD.
“While the causes of SAD are not completely understood, it is thought that decreased daylight hours and reduced daylight hours are related to chemical changes in the brain, most notably serotonin and melatonin.” Kleinman said. “Studies have shown that people with SAD may have reduced activity of serotonin, which regulates mood. It may also be due to too much melatonin, which causes sleepiness. When the body is dark, So when the days are shorter and darker, we naturally produce more melatonin. More melatonin is produced.”
Although there is no fully proven answer, there are believed to be some common factors, including:
- low vitamin D It can occur if you don’t get enough vitamins through your diet or exposure to sunlight. Vitamin D is involved in the production of serotonin, one of the brain’s “happy” chemicals.
- pre-existing mental health conditions such as major depression, bipolar disorder, and other mood disorders. These can be exacerbated by SAD-related factors.
- Family history and genetic factors can play a role. As with many other mental health disorders, if you have a family member with depression or SAD, you are likely to experience similar or similar symptoms.
- environmental factors The occurrence of SAD can increase if sunlight is significantly reduced in the winter, such as if you live far from the equator.
- age and gender It is related to the diagnosis rate. Women and young people are more likely to be identified as having SAD.
- chemical level Inside our body, it helps determine our mood. Too much or too little melatonin (a sleep chemical) and serotonin (a mood chemical) can dramatically affect our mood. Production of both of these can be affected in winter due to lack of sunlight.
- Disturbance of body clock Alternatively, the circadian rhythm that regulates sleep may cause fatigue and low mood. Our bodies take cues from our environment to determine our sleep-wake cycles, so the amount of sunlight we receive affects our body clock.
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Symptoms of SAD
The symptoms of SAD overlap with other forms of depression and many other mental health conditions, so a professional diagnosis is needed to definitively determine if you have seasonal depression.
The most common symptoms come back around the same time each year and then get better.
by mayo clinic and john hopkins medicine, The most common symptoms are:
- Feeling sluggish, tired, or lacking in energy during the day.
- Increased need for sleep or sleeping longer or more frequently than usual.
- Most days I feel sad or depressed.
- You lose interest and enjoyment in activities you normally enjoy.
- Social withdrawal and isolation, increased irritability and anxiety.
- Feelings of guilt, worthlessness, and hopelessness.
- Decreased sexual desire.
- Difficulty concentrating, concentrating, or thinking clearly.
- Appetite increases, especially for sweets and carbohydrates.
- Weight gain.
- Headaches, pain, and other physical symptoms.
- In the case of spring or summer depression, symptoms may reverse in the form of insomnia, loss of appetite, and weight loss.
Depression can affect many aspects of a person’s life, including social withdrawal and strained relationships, problems functioning at school and work, suicidal thoughts and behavior, and impulsive intentions. This can lead to decisions, self-medication with substance abuse, and the development or worsening of other mental illnesses. health issues.
“Like all forms of depression, SAD can be accompanied by more severe symptoms, such as frequent (almost daily) feelings of worthlessness, guilt, and depressed mood,” Kleinman said. “Depression may also be associated with recurring thoughts of death, suicide, and self-harm.”
Kleinman urged people to immediately contact their health care provider, visit or call their local emergency room if they experience any of these symptoms. 988 Lifeline We provide free and confidential support and crisis resources 24/7.
Treatment for seasonal depression
Like other forms of depression, there is no definitive “cure” or cure for SAD. Getting help for your mental health concerns usually involves consulting with your treatment team to determine which combination of treatments and supportive solutions is best for you.
“We encourage anyone who suspects they may be affected by SAD to contact their health care provider for evaluation,” Kleinman says. “Health care providers will be able to understand the patient’s medical history and customize treatment plans to best meet the individual’s needs. Keep in mind that a combination of treatments is usually most effective. That is important.”
Although symptom management varies by individual, there are several interventions commonly used to manage symptoms. Treatment of SAD patients:
- psychotherapy Including commonly used forms of “talk therapy” such as cognitive behavioral therapy (CBT) can help people better understand and manage seasonal depression. Therapists can help patients identify stressors, develop coping skills, and manage symptoms.
- medicine It is a common method of treating conditions related to chemical imbalances. Antidepressants can help lift your mood, reduce anxiety, and correct the biologically related causes of depression.
- light therapy It is commonly used because increasing light exposure is a natural treatment for SAD. Exposure to sunlight provides necessary vitamins and cues that the body uses to make decisions such as sleep-wake cycles. When natural life sources are not sufficient, lamps made specifically for the treatment of SAD are often introduced. These light lamps or boxes are designed to provide access to bright light while limiting exposure to UV rays.
“SAD is not just the ‘winter blues’; it is technically a diagnosis of depression with a seasonal pattern,” Kleinman advised. “It can be painful and overwhelming for patients and interfere with daily life. If you are experiencing SAD, there is no need to continue suffering through the winter without support.”
Tips to fight SAD
- Take in that sunlight As much as possible. Although winter’s shorter days limit the amount of time we have to enjoy the outdoors outside of work and school hours, it’s important to take every opportunity to get outside and enjoy the real scenery. You can benefit from exposure to sunlight, whether it’s by taking a daily walk, doing winter sports, or even just sitting by a window.
- Be careful about your eating habitsEspecially during the cold season, our bodies crave carbohydrates and other heavy foods. A healthy, balanced and appropriate diet plays an important role in your overall energy and well-being.
- stay active Try not to stay indoors all winter. Regular exercise has long been recognized as an effective means of reducing symptoms of depression. Being physically active outside the home is associated with several mental health benefits.
- stay engaged And avoid the temptation to self-isolate. Stay in touch, spend time with family and friends, sign up for community activities, and get out of the house and around others. Staying engaged and socially involved can help alleviate feelings of loneliness and hopelessness.
- Avoid complicating factors such as drugs and alcohol. Although it is common for people to turn to self-medication, it has been shown that the use of such substances can worsen depression and cause further problems.
- be careful Take stock of your mental health and know that you don’t have to ignore or suffer from depressed feelings. If you are facing a difficulty, don’t just write it down. If you have already started treatment, realize that feeling better is a process.
