Common SADness

It's common for people to experience days when they feel not like themselves, down or a little blue but they can return to feeling energetic and like themselves again rather quickly. Sometimes those sad days start during the winter months and end when the days get longer. When these mood changes have a longer and more significant impact a person's thoughts, feelings and daily life, they may be experiencing what is called SAD or Seasonal Affective Disorder. SAD is not as uncommon as you’d think. It is experienced by millions of people, many of whom may not even realize it.

Here are some factors common in those with SAD: people who live in colder climates (northern states and countries), people who already have a mental illness diagnosis or family history of mental illness, occurs in more women than men, people living in parts of the country with fewer hours of daylight during winter (like New England). Here in Cincinnati it’s now getting dark around the end of the work day. Although that makes it hard to resist going straight to bed when I get home, it also feels unusual to being going out and being social or active after work when my internal clock is telling me it’s midnight!

SAD signs + symptoms

Since SAD is a specific type of depression many of the symptoms will sound much like those of major depression disorder. Now is the time to add my disclaimer for those that don’t read to the end of the blog (you know who you are). Having these symptoms does not equal a diagnosis of seasonal affective disorder; if you have many of these symptoms and you want support please talk to a licensed mental health professional. Now, back to it. Let’s look at the core symptoms of SAD:

• Feeling depressed most of the day, nearly every day

• Losing interest in activities you once enjoyed

• Having low energy

• Having problems with sleeping

• Experiencing changes in your appetite or weight

• Feeling sluggish or agitated

• Having difficulty concentrating

• Feeling hopeless, worthless or guilty

• Having frequent thoughts of death or suicide

Did you know there are two types of SAD, summer-pattern and winter-pattern depression. Of the symptoms that differentiate these, most notable is appetite and sleep changes. Diagnosis requires taking a full history of symptoms during past seasons and ruling out other mental health disorders (again, by a qualified mental health professional).

Why do people develop SAD?

Although there is no definitive scientific explanation for why people develop SAD of SAD-like symptoms, the experiences are still valid. Here is what scientists and clinicians have posited

• Your biological clock or circadian rhythm. Shorter hours of daylight and colder temperatures almost seems to push us to stay inside or under the covers. Fewer hours of daylight may confuse our internal clock of our usual wake/sleep cycle.

• Drop in serotonin levels. Serotonin, A neurotransmitter, is the primary mood stabilizer. Often considered the happy chemical, it is constructed by vitamin D (the ‘sunshine drug’). So less daylight = less vitamin D = less serotonin.

• Intrusive thoughts/feelings. Ruminating on negative thoughts and feelings associated with colder and shorter days such as the limitations of socializing, access or mobility. Additionally, associated memories or events can trigger negative thoughts and feelings and may contribute to associated behaviors of SAD such as isolating, increased sleeping, ruminating.

What can I do?

As I indicated at the start of the blog many people experience these symptoms and may not have realized that they could have SAD. Or they have some of the symptoms but not enough for a diagnosis. Bottom line is if you are experiences mood changes related to the season change, you can make changes to help you feel better. And if you have been successfully managing your SAD-like symptoms thus far, hooray! You can still take a look at the list below and consider making adjustments or additions to having a brighter fall and winter!

1. Stick to your routine. Although it’s harder now, sticking to your routine will help stave off the disruption to your circadian rhythm. Wake up and go to sleep at the same time as you do in summer months.

2. Make plans. Having something or someone to look forward to increases your chances of acting on it. So make those plans in the evening; go to happy hour, walk around downtown with hot cocoa, schedule to snuggle on the couch and watch a movie.

3. Use light therapy. Ever popular and available for quick delivery are light therapy lamps. Its popularity started in the late 1980’s and has been a bright light in effectively treating SAD ever since.

4. Psychotherapy. Yes, I mention it because I’m a therapist but more importantly I mention it because it works! Talking to a therapist about your thoughts and feelings can lighten the load you carry during the season.

5. Supplements. Increase your intake of omega fatty acids and vitamin D and helps improve your moods. Since many of the neurotransmitters associated with our moods are fat soluble, having healthy fats in our body is super important. Supplements are the most common way to absorb more of these nutrients but the best way is through whole food nutrition. Always talk to your doctor first.

Try some of these strategies, share some of your own, talk to your friends, make plans and Be Well!