What Is Seasonal Depression?
One of the most commonly talked about types of depression is seasonal depression. It's clinically known as seasonal affective disorder (SAD).
As you may already know or be able to interpret SAD is related to seasonal changes. But what exactly does that mean?
What Is SAD?
Seasonal affective disorder is a type of depression that ebbs and flows with the changing seasons. It usually begins and ends around the same times each year. For most people, SAD occurs during the late fall and winter months and resolves during the spring and summer months. Although, it is possible to experience spring and summer SAD.
Primary symptoms include:
● Increased tiredness or fatigue
● Loss of interest in activities once enjoyed
● Irritability or increased anxiety
● Social withdrawal
● Feelings of hopelessness or pervasive sadness
● Trouble concentrating
● Changes in weight or appetite
● Aches such as headaches or muscle tension
What Causes SAD?
It's thought that SAD is causes by the decrease in daylight during fall and winter months. Since the days are shorter, the decrease in sunlight may result in a chemical change within the brain that leads to depressive symptoms.
It's also believed that melatonin plays a role in SAD (at least the fall-onset type) because our bodies naturally produce more melatonin when it's darker. Thus, when the days are darker, more melatonin is made, which can result in lethargy on top of other symptoms.
Can You Treat SAD?
Like with any other form of depression, SAD can be difficult to deal with. The good news is there are treatments for SAD.
● Psychotherapy: One tried-and-true way to treat SAD is with psychotherapy. Methods such as cognitive-behavioral therapy (CBT) can help you recognize your feelings and learn to rewrite your associations with any negative thoughts. In therapy, you will learn to recognize distorted perceptions and craft a more positive view of yourself.
● Light therapy: Since a lack of daylight is thought to play a role in SAD, blue light therapy has become a common way to treat it. This involves spending as much time outside or near a window as possible. Additionally, sitting in front of a light box that mimics sunlight has been shown to help alleviate SAD symptoms.
● Medication: Medication is not a requirement, but can be helpful if you feel it's right for you. Many have found success with antidepressants, as they help correct the chemical imbalance that drives SAD.
Things You Can Do Today
Sometimes you can't always get into a therapy session the next day. Fortunately, there are things you can do on your own to cope in the meantime.
● Exercise: Moving your body is important not only for your physical health, but your mental health. It can be hard to work up the motivation to move, but some light stretching or brief yoga goes a long way in boosting your mood.
● Talk to friends and family: Isolation often makes SAD symptoms worse. Make an effort to talk to friends and family, whether it's about your SAD experience or something completely random.
● Do an activity you enjoy: It may not feel as enjoyable as it did pre-SAD, but doing something to take your mind off of depressed thoughts can help give your brain a much-needed reprieve.
● Set realistic goals: Simple tasks like doing laundry or cooking a meal are much harder when you're depressed. Don't beat yourself up if you're unable to do your normal amount. Set small, realistic goals instead. For instance, if cooking is on your list, change your task to "eat a meal" so you feel less pressure to perform and won't feel as bad if you order take out instead.
Schedule an appointment: If you're struggling with SAD, don't hesitate to reach out and set up and appointment today. You don't have to face it alone. Depression therapy is a safe space for you to explore your experience and build the skills to cope with it.