Strategies for Managing Seasonal Depression

/

Leaves falling from all of the trees. Clocks falling back. Dark by 6pm. Cold weather. The first signs that winter is coming can be dark and depressing for many people. In fact, approximately 4-6 percent of Americans are affected by what is known as “seasonal affective disorder” (SAD) and up to 20 percent have a mild form of the condition. SAD, also known as “seasonal depression,” or the “winter blues,” is a form of depression triggered by changes in daylight and weather that occur primarily in winter as the days get shorter and colder. 

It is believed that the changes that come as we go from summer, into fall and winter may disrupt the body's natural circadian rhythm which is how our body regulates functioning during waking and sleeping hours. This in turn, can also affect our energy levels. It is also believed that the seasonal changes may disrupt the body’s levels of serotonin and melatonin, which has an effect on how well we regulate sleep, mood and feelings of well-being.

Signs & Symptoms of Seasonal Affective Disorder:

  • Feelings of depression that happen most of the day, every day, in a seasonal pattern

  • Having tiredness or low energy

  • Loss of interest in activities you used to enjoy

  • Changes in appetite or weight gain

  • Sleeping too much

Who is Susceptible to Seasonal Affective Disorder?

Although anyone can suffer from SAD, certain demographics are more susceptible to the condition such as:

  • Women

  • Young people

  • People who live farther away from the equator

  • People with a family history of depression and bi-polar disorder

Tips to Manage Seasonal Affective Disorder: 

  • Talk to a Mental Health Professional - They can help ascertain a diagnosis and figure out if you have SAD or some other form of depression.

  • Ready Your Mind For the Fall - Prepare your mind for the fall-to-winter transition by giving yourself time for mood-boosting activities, socializing with friends, partaking in a hobby and other enjoyable activities.

  • Try Light From a Box - Bright light therapy is exposure to an artificial light that will help keep your circadian rhythm on track. 

  • Use Dawn Simulators - An alarm clock that wakes you up with light that intensifies and gets brighter as opposed to waking you abruptly with sound. 

  • Consider Taking Antidepressants - If you don’t find relief from light therapy or psychotherapy, medication may be an option to help you overcome SAD. 

  • Prioritize Social Activities - Avoid isolating yourself by staying connected with friends and family and partaking in enjoyable activities together. 

  • Add Aromatherapy to Your Treatment Plan - Using essential oils for therapeutic purposes has the ability to provide relief from SAD. 

  • Stick to a Schedule - By maintaining a regular schedule, sleep can be improved and you will be exposed to light at consistent, predictable intervals. 

  • Get Moving - Exercise can provide relief for SAD, with outdoor exercise being the most helpful. However, working out at home or at the gym can also provide relief. 

  • Let the Sunshine In - Soak up as much sunlight as possible, whether that is spending some time outdoors or opening up your curtains to let that natural light in. 

  • Take a Vacation or “Staycation” - Going to a warmer climate or having some time off from your normal routine on a sunny day can have a positive effect on your well-being. 

  • Consider Avoiding Alcohol - If you feel down, you might catch yourself drinking more than you normally would which can have a counterproductive effect.

  • Keep a Journal - Having an outlet to release any negative thoughts and feelings can provide relief and help you cope with SAD.

  • Get Enough Vitamin D - Vitamin D deficiency may be a risk factor for depressive symptoms, so try getting as much sunlight as possible or eating vitamin d-rich foods. 

If you feel like you are suffering from seasonal affective disorder, our therapists and psychiatric nurse practitioners can help you! They can provide you with a proper diagnosis and get you on the path toward recovery and happiness. Contact us today to schedule an appointment!