Everything You Need to Know About Seasonal Affective Disorder (Seasonal Depression)
Daylight savings is in full swing! They days are getting shorter, the temperature is dropping, and many of us are only seeing the sun for 20 minutes a day, out of a sad office window that faces another building. Even with all of the holiday cheer and giving of thanks, this change of season can also bring about an unwelcome change of mood. And that friends, is called Seasonal Affective Disorder also known as, seasonal depression, winter blues, SAD, or my favorite (and the one I made up) the SADs.
So what is it?
Seasonal Affective Disorder is exactly what it sounds like. Seasonal (related to the seasons) Affective (anything having to do with mood) Disorder (a pattern of behaviors that causes distress or impairment). Long story short, SAD is depression, but make it seasonal.
What are the symptoms?
The symptoms, according to the Mayo Clinic, can include feeling depressed, losing interest in your favorite activities, sleep problems, changes in eating habits, feeling sluggish or agitated, feeling hopeless, or thoughts of suicide. If you’re oversleeping, craving carbs, gaining weight, and V low energy, you’re a bear getting ready to hibernate or possibly a human person with the SADs.
While seasonal depression is more common in the winter, it can happen in the summer as well. Symptoms specific to spring and summer SAD are insomnia, weight loss, and anxiety. (Think a bear emerging out of hibernation). If you’re having any drastic and unexplainable changes in sleep patterns, eating habits, and/or mood, definitely get that checked out.
Why does it happen?
While specific causes are unknown, experts say that your circadian rhythm, serotonin levels and melatonin levels may be to blame here. Your biological clock is disrupted with the loss of sun and can be a SAD trigger. This can also cause both your serotonin and melatonin levels to drop. Serotonin is a neurotransmitter or brain chemical that is a key player in mood regulation and melatonin, is the hormone that regulates sleep patterns. Since less sun=less serotonin and melatonin, those of us who are further from the equator are SOL when it comes to depression. Big Science ™ doesn’t necessarily support this theory, I think this is just leftovers from when we used to hibernate. I’m totally writing a petition to let humans hibernate again, but in the mean time, here are some ideas to help you survive the dreaded winter months.
What does it feel like?
To me, the SADs feels like I don’t want to do anything because it’s cold outside. No basking in the sun, lady walking, hanging out with friends after work, reading on park benches. If it’s below 50 degrees, you can find me at home wrapped in a blanket drinking tea or at work wrapped in a blanket drinking tea.
This means I’m having minimal social interactions (because cold), getting way less physical activity than normal (because cold), and I don’t have much extra energy to spare after doing the bear minimum (we’re still on the hibernation thing, keep up. Also, cold). If you’re not seeing the people you love, getting a regular burst of endorphins, or doing the things that spark joy, you might be on the express train to Seasonal Depression.
What do I do about it?
Start by getting your body back on track. If the decrease in sunlight is the cause, then an increase in sunlight is going to be an answer. If you can’t be a snowbird and fly south for the winter, try to get more light wherever you can. Take a walk during the 25 minutes of the day when the sun is still out. If you’re chained to your desk all day, consider getting a light therapy box. Light therapy boxes (also known as light boxes or happy lights) used for Bright Light Therapy are made of super strong light bulbs, in a box and covered by a diffuser screen. This is meant to mimic the sun, trick your body into thinking daylight still exists, and regulate your circadian rhythm. Light boxes are safe, available without a prescription and generally have few side effects. They’re pretty inexpensive and come in sizes small enough to plop on your desk and pretend you don’t live in a perpetual state of darkness.
Light boxes are meant to mimic daylight but are not broad spectrum aka they don’t contain UV rays. You won’t need sunglasses and these won’t give you a tan but they also won’t give you the Vitamin D you get from the sun. And Vitamin D is a key player in the SAD game. People with low levels of Vitamin D are at a higher risk for seasonal depression, and the risk increases with the more melanin you have. That’s right, the darker your skin, the more likely you are to be vitamin D deficient. Get those levels checked and if your levels are low and stock up on vitamin D supplements that are available over the counter. Or if you’re blessed with frequent flier miles and some PTO, use it as an excuse to go lay on a beach. It’s what’s best for your mental health after all!
If your body thinks it’s time to sleep all day because its dark, there’s a chance you might have trouble falling asleep when it’s actually time to hit the hay. Cue melatonin. Melatonin is the hormone that regulates your sleep and thanks to Big Pharma ™, you can buy this sleep-inducing, non habit forming supplement over the counter. It helps you fall asleep, and stay asleep, which helps when you’re trying to convince your body that everything is business as usual.
If you’ve tried all of the above and still aren’t feeling like yourself, there are still options. Since serotonin levels can be effected by seasons too, you might look into taking an SSRI. SSRIs are selective serotonin re-uptake inhibitors and they work by blocking the chemicals that break down serotonin so your brain has more to play with. These are prescription only and should be used under medical supervision only.
Anything else?
Just like anything else related to mental health, your best defense is a great offense. Eating well, drinking enough water, getting enough sleep, managing stress, and exercising regularly is going to do wonders to protect your health and mind from all the nonsense that’s trying to get you down during the colder months. Schedule in some social events and find something to LOVE about winter and you’re well on your way to surviving the SAD monster. Happy wintering and good luck!
