Understanding Seasonal Depression: Causes, Symptoms, and Treatment

In Unraveling the Mystery: Understanding Seasonal Affective Disorder (SAD), we discovered that SAD occurs when there are changes in the seasons and is more prominent in women than it is in men.  We also learned that SAD is not a separate diagnosis but a part of depression. When you seek to define depression and the many components of the cause and effect of depression, it must be broken down into categories. In this comprehensive guide, we will explain depression and seasonal anxiety, revisit the symptoms of SAD, and discuss treatment options for persons affected by seasonal affective disorder.

 

What is depression?

 

Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, think, and act. While depression is a stand-alone diagnosis, it is linked to mental illness. More than 8% (21 million) of American adults suffer from some form of depression each year. The American Psychiatric Association classifies SAD as a major depressive disorder with seasonal patterns. Since SAD is a component of depression, just like any other mental illness, if untreated, it can lead to more severe health issues, complicate other medical conditions, and can be powerful enough to lead to suicide.

 

Seasonal Affective Disorder and Seasonal Anxiety

 

While Seasonal Affective Disorder is primarily associated with feelings of depression and low mood, some individuals may also experience seasonal anxiety. Seasonal depression and seasonal anxiety share many common symptoms, such as changes in appetite, sleep disturbances, and a lack of energy. However, the critical difference lies in the predominant emotional state experienced by the individual.

 

Seasonal depression is characterized by sadness, hopelessness, and a loss of interest in activities. Individuals with seasonal depression may struggle with low energy levels and a general sense of apathy. On the other hand, seasonal anxiety is characterized by excessive worry, restlessness, and unease. People with seasonal anxiety may experience heightened stress levels and find it difficult to relax or enjoy activities they once found pleasurable.

 

It's important to remember that seasonal depression and anxiety coexist, and individuals may simultaneously experience symptoms from both categories. If you suspect you may be experiencing either seasonal depression or seasonal anxiety, it's crucial to seek professional help for an accurate diagnosis and appropriate treatment.

 

Revisiting the Signs and Symptoms of SAD

 

The symptoms of SAD can start mild and gradually become more severe as the season progresses. Awareness of the following signs and symptoms associated with SAD is essential. Researchers have identified several factors contributing to the development of seasonal affective disorder. Risk factors that are linked to seasonal affective disorder:

 

1.    Reduced exposure to sunlight during the winter months disrupts the body's internal clock, leading to changes in mood and behavior. 

2.    Sunlight plays a crucial role in producing serotonin, a neurotransmitter that regulates mood. When sunlight is limited, serotonin levels may decrease, contributing to symptoms of depression.

3.    Hormone levels and melatonin, which regulate sleep patterns, may play a role in SAD. Melatonin production is affected by changes in the length of daylight, and disruptions in melatonin levels can lead to sleep disturbances and feelings of fatigue. 

4.    Individuals with SAD may have lower levels of vitamin D, which is synthesized by the body when exposed to sunlight. Vitamin D deficiency has been linked to depression and other mood disorders.

 

In cases of winter-onset SAD, symptoms specific to the winter months may include:

• Lethargic: the feeling of fatigue and inability to maintain a regular routine
• Trouble Concentrating: This can link to stress, unhealthy diet or sedentary behavior
• Overeating: craving for starchy and sweet foods resulting in weight gain
• Isolation: the desire to be alone increases
• Thoughts of suicide: misery, guilt, loss of self-esteem, hopelessness, diminished interest in activities, despair, and apathy

On the other hand, summer-onset SAD may manifest to:

·      Poor diet: loss of appetite, weight loss

·      Sleep problems: desire to oversleep and difficulty staying awake or, sometimes, disturbed sleep and early morning waking/insomnia

·      Anxiety: tension and inability to tolerate stress

·      Mood changes: periods of mania in the spring and summer

·      Social problems: irritable and avoids social contact

Sexual problems: loss of libido and decreased interest in physical contact is also a symptom of seasonal affective disorder that can occur.

Coping with Seasonal Affective Disorder: Self-help strategies

 

If you are experiencing Seasonal Affective Disorder, several self-help strategies may help alleviate symptoms and improve your overall well-being. These strategies can be used with other treatment options or as standalone techniques for managing mild symptoms. Here are some self-help strategies to consider:

 

1.    Expose yourself to natural light: Increase your exposure to natural light by spending time outdoors during daylight hours. Take a walk, have lunch outside, or sit near a window to maximize sunlight exposure. You can also consider using light therapy devices, which emit bright light like natural sunlight, to supplement your light exposure.

2.    Stay physically active: Regular exercise has been shown to boost mood and reduce symptoms of depression. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, on most days of the week. Physical activity releases endorphins, known as "feel-good" chemicals, that can help improve your mood.

3.    Practice good sleep hygiene: Establish a regular sleep routine and prioritize getting enough sleep each night. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Avoid electronic devices before bedtime, as the blue light emitted by screens can interfere with your sleep patterns.

Remember, self-help strategies may not be sufficient for everyone, and it's essential to consult a healthcare professional for a comprehensive treatment plan tailored to your specific needs.

 

Treatment options for Seasonal Affective Disorder

 

While self-help strategies can be beneficial, individuals with moderate to severe Seasonal Affective Disorder may require additional treatment options to manage their symptoms effectively. Here are some treatment options commonly used for SAD:

 

4.    Light therapy, or phototherapy, involves exposing yourself to bright light that simulates natural sunlight. This therapy is typically done using a light therapy box or lamp, which emits a specific wavelength of light that helps regulate your body's internal clock and improve mood. Light therapy sessions usually last between 20-30 minutes daily and are most effective in the morning.

5.    Medication: In some cases, healthcare professionals may prescribe antidepressant medications to manage the symptoms of Seasonal Affective Disorder. Medications such as selective serotonin reuptake inhibitors (SSRIs) can help balance brain chemistry and alleviate symptoms of depression. It's essential to consult a healthcare professional to determine if medication is an appropriate treatment option.

6.    Cognitive-behavioral therapy (CBT): CBT is a talk therapy that focuses on identifying and changing negative thought patterns and behaviors. It can be an effective treatment for Seasonal Affective Disorder by helping individuals develop coping strategies and learning to challenge negative thinking associated with the disorder. CBT can be done individually or in a group setting, depending on your preferences and needs.

It's important to remember that treatment options for Seasonal Affective Disorder may vary depending on individual factors and the severity of symptoms. Consulting with a healthcare professional is essential to determine your situation's most appropriate treatment plan.

Seeking professional help for Seasonal Affective Disorder

 

If you suspect you may be experiencing Seasonal Affective Disorder, seeking professional help for an accurate diagnosis and appropriate treatment is crucial. A healthcare professional, such as a psychiatrist or psychologist, can evaluate your symptoms, provide a formal diagnosis, and recommend a treatment plan tailored to your needs.

 

During your appointment, be prepared to discuss your symptoms, their duration and severity, and any factors that may contribute to the development or exacerbation of your symptoms. Keeping a journal documenting your mood, energy levels, and any other relevant information leading up to your appointment may be helpful.

 

Remember, seeking professional help is a sign of strength, and you don't have to face Seasonal Affective Disorder alone. You can manage your symptoms and improve your overall well-being with the proper support and treatment.

If you or someone you know is in immediate distress or is thinking about hurting themselves, please reach out to the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or the toll-free TTY number at 1-800-799-4TTY (4889). You can also text the Crisis Text Line (HELLO to 741741) or visit the National Suicide Prevention Lifeline website at https://suicidepreventionlifeline.org https://suicidepreventionlifeline.org.

#seasonaldepression #SAD #mentalhealth

Written by Cherry Griffin, Multimedia Journalist, Educator

12 December 2023