Autumn and winter often herald the season of celebrations and holidays. But for many people, dark, cold days are a harbinger of other types of menstruation, such as fatigue, lethargy, and depression.
Seasonal affective disorder (SAD) is a type of depression that occurs during the change of seasons and can affect symptoms such as: up to 10 percent of Americans, depends on where you live. Here are some of the most frequently asked questions about Seasonal Affective Disorder, along with answers from experts.
What exactly is seasonal affective disorder?
“One of the biggest misconceptions about SAD is that it’s just the ‘winter blues,'” said Kelly Lohan, a clinical psychologist and professor of psychological science at the University of Vermont. As the days get darker, the weather gets colder, and the holidays approach, it’s not uncommon to experience temporary feelings of malaise, fatigue, and stress. But Seasonal Affective Disorder is more serious and is a type of clinical depression, where symptoms can last for a long time and come and go with the seasons, Dr. Lohan said.
by National Institute of Mental Health, if certain symptoms start and stop during certain months and occur for at least two consecutive years, you may have seasonal affective disorder. These include a near-constant daily feeling of depression, loss of interest in previously enjoyed activities, changes in appetite and weight, sluggishness and decreased energy, difficulty falling asleep or sleeping too much during the day, and even death. May include thoughts of suicide. .
Most people with seasonal affective disorder have winter SAD (or winter depression), where symptoms begin in late fall or early winter and disappear during spring and summer. However, SAD can also occur in the spring and summer, called summer SAD (or summer depression).
SAD is much more common in women than men, and is more common in people living in northern regions of the United States, such as Alaska and New England, than in those living in southern regions, such as Florida. It may also run within families.
“People may not realize how severely affected people with SAD are,” said Dr. Paul Desan, a psychiatrist at Yale University School of Medicine. “For some people, their lives stop for half the year,” he added.
What causes Seasonal Affective Disorder?
Dr. Rohan said that for people with SAD in the winter, the shorter and darker days can trigger symptoms of depression. However, experts are not sure exactly why this happens.
A leading theory has to do with changes in the body’s internal clock. Normally, your body produces melatonin at night to promote sleep. Melatonin levels decrease as sunrise approaches, making people more likely to wake up. However, in the case of winter SAD, melatonin peaks later and lingers until morning, making it difficult to wake up and causing a feeling of fatigue and grogginess. Because alertness peaks later in the day, falling asleep becomes more difficult in the evening, perpetuating the cycle of insomnia, sleep deprivation and fatigue, and worsening symptoms of depression.
Kathryn Lochlein, an associate professor of psychology at the University of Pittsburgh, said most people who are susceptible to SAD are likely to be prone to feeling depressed all the time. However, in the winter, light levels drop below the threshold and the balance is suddenly thrown off.
There’s also evidence that shorter days can be combined with negative expectations, such as thoughts that “I won’t function well in the winter” or “I’ll get sick soon,” Dr. Lochrane said. be. Biological effects for creating self-fulfilling prophecies.
How long does seasonal depression last?
According to Dr. Lily Yang, a professor of psychology and neuroscience at Michigan State University, this varies from person to person, but SAD symptoms can last quite a while, with some people lasting up to five months.
Most people with winter SAD begin noticing symptoms between October and November, Dr. Lohan said. However, if you live in a susceptible area, you may notice your infection as early as fall. Stressful life events, such as job instability or the sadness of a loved one, can also cause a depressive episode to start earlier than usual.
Dr Yang said the most severe symptoms tend to occur in January and February. She said some experts believe this happens because of the effects of SAD that accumulate over time. The longer symptoms persist, the worse they become. However, people tend to start feeling better in the spring and early summer.
Symptoms of summer SAD are less common, but they tend to begin in the spring and end around early fall.
What is the best way to manage seasonal depression?
The good news, experts say, is that there are several evidence-backed ways to find relief.
bright light therapy
“The vast majority of people with Seasonal Affective Disorder improve dramatically when treated with bright light first thing in the morning,” Dr. Desan said. This involves sitting in front of a light therapy box that mimics outdoor light for about 30 minutes each day right after you wake up, preferably early in the morning. This should stimulate your body to produce the right hormones, increasing alertness and alertness to help you get through the day, Dr. Desan said.
Just make sure you use it correctly. If you don’t use it early enough, it may not work. And if used too late in the day, it can worsen insomnia, Dr. Lohan said.Most experts recommend using light therapy lamps before 8 a.m.
Dr. Desan said that there is no use in having a lot of lamps there. When looking for a light therapy lamp, you want one that advertises a brightness of 10,000 lux, which corresponds to a bright summer morning. A good light therapy lamp also needs to be “full spectrum,” meaning it emits light that closely resembles natural morning sunlight, he said. Unfortunately, light therapy lamps are unregulated, so it’s difficult to know exactly what you’re getting. To guide buyers, Dr. Desan’s lab at Yale University has clinically tested many lamps and compiled the list below. Its recommendations on that website.
If you think you have Seasonal Affective Disorder, consult a therapist or psychiatrist before deciding on a treatment plan. They can provide guidance on the plan that’s best for you, and if it includes bright light therapy, they can tell you how to do it properly, Dr. Lohan added.
Cognitive behavioral therapy (CBT)
Dr. Lohan said CBT, a form of talk therapy aimed at changing incorrect or unhelpful thinking, may also be beneficial. She says that if she says something like “I hate winter” during a session, the therapist will try to correct that negative thought. “Even if you can take your symptoms down a notch and say, ‘I like summer better than winter,’ that can make a big difference in your symptoms and mood,” she says.
Cognitive-behavioral therapy for SAD involves retraining negative associations with the dark moon, making it the only one-time treatment with long-term effects, Dr. Lochlein said. “It helps in the winter when the person comes in for treatment, but it also protects them from depression the next winter and the winter after that,” she said.
antidepressants
Seasonal depression can also be treated with antidepressants, such as the selective serotonin reuptake inhibitors fluoxetine (Prozac), citalopram (Celexa), sertraline (Zoloft), paroxetine (Paxil), and escitalopram (Lexapro).
Bupropion (Wellbutrin), another type of antidepressant, The only drug approved by the Food and Drug Administration To prevent recurrence of seasonal major depressive episodes. If you are prescribed this medication for winter SAD, take it once a day from fall to early spring.
If you want to try a specific supplement like folic acid, vitamin B12 or vitamin D, don’t waste your money, says Dr. Rocklein. She says there’s zero evidence that “taking supplements” will help treat or prevent seasonal affective disorder unless it’s truly a deficiency.
outdoor moment
According to Dr. Yang, just getting outside can have a mood-boosting effect. The quality of winter morning light is better than the light you get inside your home, even if it looks a little gray. And excursions are also likely to boost mental health, she added.
By replacing your favorite summer activities with similar winter activities, you can “bring some fun into your life,” says Dr. Lohan. If your favorite summer activity is lounging by the lake, you might want to try that version. You can also try walking around in snowshoes or try skating or sledding, she said. “It may require some creativity and problem-solving,” she says, but it will help find ways to approach the season positively.
