For most, when days shorten and the temperature goes down, one does start to feel somewhat down. For many people, this is just more than the winter blues but actually forms into a serious condition now known as Seasonal Affective Disorder, or SAD. December is Seasonal Affective Disorder Awareness Month, a month in which this common but rather misunderstood form of depression is brought out for the world to learn from. Knowledge is power when it comes to taking care of your mental health.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder, commonly referred to as SAD, is one variety of depression that occurs around particular seasons. While the majority of people with SAD experience symptoms that start in the fall and continue into the winter months, a small percentage may have SAD during spring and summer. It is more than a little blue during the cold months; it is a type of depression that can be disabling in daily life.
SAD Awareness Month hopes to bring the condition into focus and let affected individuals know that they are not alone, and there is effective treatment. The more awareness exists, the less stigma will be attached to it, and the more people will be seeking out the help they need.
Seasonal Affective Disorder Awareness of Symptoms
Recognizing the symptoms of SAD is critical to early intervention and treatment. Common signs of winter-onset SAD include:
Feeling depressed most of the day, nearly every day; loss of interest or pleasure in activities once enjoyed; low energy and feeling sluggish; changes in appetite or weight; difficulty concentrating; feelings of hopelessness, worthlessness, or guilt; thoughts of not wanting to live.
This is important to note because these symptoms often start off mild but get worse as the seasons wear on. Seasonal Affective Disorder Awareness Month encourages all to look for these cues and then take action against them should they persist.
The Science Behind SAD
Knowing the causes of Seasonal Affective Disorder can help remove some of the mystery surrounding the disorder and alleviate stigma. While the exact causes are not known, a number of factors have been implicated: Circadian Rhythm Disruption The lesser amount of sunlight during fall and winter may be affecting your body’s internal clock, which regulates feelings of depression. Serotonin Levels
One possible factor is a decline in the neurotransmitter serotonin, which helps to maintain mood. Reduced sunlight in winter contributes to a decrease in serotonin and may contribute to depression.
Melatonin Levels
The onset of winter can disrupt the body’s normal levels of melatonin, a hormone that plays a role in regulating sleep and mood.
In Seasonal Affective Disorder Awareness Month, it is essential to underscore that SAD is a real, biologically-based condition and not a weakness or character flaw.
Who’s at Risk?
Seasonal Affective Disorder can affect anybody, but certain factors may increase your risk of developing seasonal affective disorder, such as:
- Being female (women are diagnosed with SAD more often than men)
- Living far from the equator
- Having a family history of depression
- Having a personal history of depression or bipolar disorder
- Being younger (SAD is diagnosed more often in younger adults)
Seasonal Affective Disorder Awareness Month serves as a reminder that anyone can be affected by SAD, regardless of age, gender, or background.
Treatment Options for Seasonal Affective Disorder
The good news is that Seasonal Affective Disorder is treatable. During Seasonal Affective Disorder Awareness Month, it’s important to highlight the various treatment options available:
Light Therapy
Light therapy is a first-line treatment for fall-onset SAD. It involves sitting in front of a light therapy box that emits very bright light (and filters out harmful ultraviolet (UV) rays) for about 20 minutes or more a day, typically first thing in the morning.
Psychotherapy
Cognitive Behavioral Therapy This type of therapy may work for SAD. Cognitive behavioral therapy may help you identify and change negative thought and behavior patterns that might be making you feel worse.
Medication
Antidepressant medications, especially SSRIs, can be an effective treatment for SAD. In some people with a history of SAD, it is advisable that antidepressants be initiated some weeks before the onset of symptoms every year.
Vitamin D
Other studies indicate that vitamin D supplements may help improve symptoms of SAD, but more research is needed.
Self-Care to Help Manage SAD
In addition to seeking professional treatment, there are many self-care techniques that may help manage SAD. This Seasonal Affective Disorder Awareness Month is a very appropriate time to start: Get
Outside
Even in cold or cloudy conditions, light outdoors can still have benefits, particularly when exposure happens within two hours after morning rising.
Do Aerobics
The process of regular physical activity serves as an intervention in relieving tension and anxiety; all of these states elevate symptoms associated with SAD.
Healthy Eating
Having a diet balanced by much fruits, vegetables, lean proteins can aid in one’s battle against the aforementioned malady
Stay connected
Social support is important. Try to keep company with friends and family even when you don’t feel like it.
Establish a Sleep Pattern
The person should maintain a pattern of sleep to regulate their circadian rhythms.
Importance of Seasonal Affective Disorder Awareness Month
Seasonal Affective Disorder Awareness Month educates the public about the condition. This awareness of the disorder:
- Reduce Stigma: Understanding that SAD is indeed a real and treatable condition reduces the shame and stigma with which many mental health issues are clouded.
- Encourage Early Intervention: Awareness can help people recognize symptoms early, which may lead to quicker treatment and better outcomes.
- Promote Understanding: Increased awareness can help friends and family members support their loved ones who may struggle with SAD.
- Advocate for Resources: Increased awareness may lead to increased resources being dedicated to the research, treatment, and support of individuals with SAD.
Seasonal Affective Disorder in the Workplace
As part of Seasonal Affective Disorder Awareness Month, it is important to discuss how SAD impacts the workplace. This month, employers can make a difference to support employees who may be affected by SAD:
- Take breaks outside in the daylight
- Consider providing light therapy lamps in the office.
- Promote mental health resources and employee assistance programs.
- Create an open and supportive work environment where employees are comfortable discussing their mental health concerns.
By addressing SAD in the workplace, we can make supportive, productive environments for everyone.
The Role of Technology in Managing SAD
Technology can help manage Seasonal Affective Disorder in our increasingly digital world. During this Seasonal Affective Disorder Awareness Month, here are some of those options: light therapy apps that simulate natural light cycles; mood-tracking apps to identify patterns and triggers; meditation and mindfulness apps to cope with stress and anxiety; and online support groups for people with SAD.
While these tools should not replace professional treatment, they can be a very welcome addition to a comprehensive management plan.
Looking Ahead: Prevention and Early Intervention
Among the most important messages about Seasonal Affective Disorder Awareness Month is the need to take steps toward prevention and early intervention. If you’ve suffered from SAD in the past, consider these tips:
- Begin light therapy early in the fall before symptoms typically start
- Book a winter vacation to a sunny destination
- So establish a regular exercise routine before the onset of winter;
- Plan a support system in advance.
It is always better to prevent SAD or catch it in its early stages than to treat it when the symptoms have turned critical.
Seasonal Affective Disorder Awareness Month reminds us of the impact the change of seasons has on our mental health. Understanding SAD, being aware of the symptoms, and understanding what treatments are available will also enable us to support ourselves and others who may suffer from it. At Bayside Mental Health and Wellness, we are committed to support and resources for those affected by SAD and other mental health conditions.
Keep in mind that you are not alone if you have symptoms of SAD; there is help available. Let this Seasonal Affective Disorder Awareness Month shine its light on SAD in trying to reduce stigma while increasing mental health and wellness for all.
Check out Bayside Mental Health on Facebook for more tips.