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Many people feel depressed during the winter, but seasonal affective disorder (SAD) is a mental illness and should be treated accordingly, says clinical psychologist Jackie Maguire.
People who suffer from SAD exhibit many of the symptoms of common depression, she told RNZ. night.
“These symptoms can be very common, including low mood, loss of pleasure, changes in sleep patterns or appetite, irritability or agitation, and changes in sex drive, all of which are very common symptoms that are also seen in seasonal affective disorder.”
“The difference is that seasonal affective disorder develops in the fall and winter, and people recover and feel better as the days get longer, the light gets brighter and it gets warmer. So there is a very seasonal pattern to this depression.”
So what are the winter and fall months that make people depressed?
“It’s a chemical thing,” she said.
“Shortening daylight hours affect serotonin, the body’s “happiness hormone.” A lack of serotonin, which can make you feel depressed, is thought to affect your circadian rhythm, or sleep cycle, which in turn affects your mood.”
“It may have something to do with melatonin, which is the hormone that promotes sleep. So researchers think that these chemical reactions and bodily processes may be what’s driving this pattern of seasonal depression.”
Maguire said there are effective, evidence-based treatments available, such as light box therapy.
“You sit in front of this very bright light, about 2,500 lux, for anywhere between 30 minutes and two hours.”
Medication administered by a doctor or psychiatrist is also an option for treating depression, she said.
“Green Prescription”
Maguire recommended looking at “green prescriptions.”
“Just go outside and you’ll see that even if the weather is bad and overcast, the light outside is still bright.
“Get 30 minutes of bright light a day, preferably before 9:30am. [then] You’re on your way to being a winner.”
And don’t forget to nourish your body, she said.
“Are you nourishing your body with nutritious foods and ensuring your physical health? Of course, that has a lot to do with your mental and physical health through your gut.”
And to try to keep as active a social life as possible, she said.
“Are you staying connected? When it’s cold and dark and the days are short, we all know that when you come home from work you want to put on your pyjamas and snuggle up in front of the TV, and some days that’s great.
“But are you making sure you continue to engage with people? Social connection is crucial to our mental health and wellbeing.”
Maguire said people should be on the lookout for signs that professional intervention may be needed.
“Is that… [SAD] Is it affecting your relationships? If you’re a parent, is it getting in the way of raising your child the way you want? At work, is it getting in the way of thinking clearly, focusing, managing your team, and getting results? Take a look at your life and ask yourself how it’s affecting you.
“If it’s having a big impact and these symptoms are interfering with your life, your relationships, your work, your community, that’s a sign.”
Still, she says it’s possible to grow despite experiencing SAD.
“People with mental illnesses can still thrive. The most important thing about psychoeducation is that whether you have seasonal affective disorder, or experience occasional anxiety or depression or bipolar disorder, or whatever your diagnosis is, you can still thrive in life, live a good life, have good relationships, and find joy and meaning.”
