SAD is more than winter blues – but it’s treatable.
When Darkness Impacts Mood
When the days seem shorter and the chilly weather sets in, many people welcome cozy evenings with crackling fires and festive merriment. For some, though, the early darkness and whirl of holiday happenings contrastingly cast a pall of mood swings and feelings of depression. What is often brushed off as the “winter blues” can actually be a form of depression called seasonal affective disorder. With fall and winter being the most common seasons in which it occurs, December has been designated as Seasonal Affective Disorder Awareness Month.
What Sets SAD Apart
SAD is a form of depression that follows a seasonal pattern, and it’s different than general depression. It is directly associated with the onset of less sunlight, which can affect a person’s brain chemistry and internal clock. “Humans are hardwired to synchronize with the sun because of our circadian rhythm. We have limited light vision and are naturally programmed to hunker down in the dark because we’re not nocturnal,” explained Hannah Heusing, clinical director of iTrust Wellness. “But, today, the fall and winter are usually busy seasons both personally and professionally, and there are still things to do after the sun goes down. In a way, it’s against human nature.”
Symptoms to Watch
Many symptoms are similar to general depression; however, the National Institute of Mental Health lists additional symptoms for winter-pattern SAD that include oversleeping, overeating that leads to weight gain and social withdrawal. Not to be confused with the winter blues, which are generally mild, short-lived episodes of sadness or anxiety related to the holidays, SAD is directly related to the amount of sunlight and how it affects the brain.
“Having one bad day is just part of the human experience. You could have multiple bad days in a row and just have a bad week,” said Heusing. “But when the sleep, appetite change and feelings of depression last for about two weeks or longer, it’s time to seek help. Chances are high that these feelings will persist.”
The Role of Serotonin and Melatonin
Research points to altered levels of serotonin and melatonin due to the limited hours of light, which cause longer periods of sadness or depression. Serotonin, which boosts mood in the brain, is produced by exposure to sunlight but is underproduced in the fall and winter due to shorter days. Melatonin, which causes drowsiness and irritability, is overproduced as part of the body’s response to darkness.
Light and Lifestyle Strategies
There are ways that some people can improve their body’s reaction to the shorter daylight hours. A well-lit home can be beneficial, while some people even use SAD lamps that mimic the sun’s natural light and can help boost serotonin after the sun sets. “Some lifestyle changes can help improve your mood. First, don’t have your house dark – turn some lights on,” she smiled. “Don’t jump in bed after a long day when you get home in the dark. Make an effort to do things and be productive. Keeping the lights on, getting up and staying going as you otherwise would on sunnier days can help.”
When to Seek Professional Help
But when those lifestyle changes don’t help a person climb out of the feelings of depression, it’s important to seek help from a professional. Heusing explained that, with individualized guidance from a doctor, certain medications can be incorporated or altered to alleviate SAD. “For patients we see regularly at iTrust Wellness, we can see patterns of SAD in real time. Some patients see us year-round, but others only need to see us around this time of year. Other patients are new and experiencing this for the first time. If we notice a pattern, we can incorporate a preventive plan to help curb SAD before it begins,” she explained.
Finding Joy in the Season
The shorter days of fall and winter can feel even darker for those with SAD, but light therapy, lifestyle changes and assistance from medical professionals can help people find the joy and energy needed to enjoy the hustle and bustle of the season. “The holidays can be an overwhelming season. The schedule changes, work stressors and family events can impact mental health. For many people, it’s dark both ways to and from work. Add in the body’s reaction to shorter amounts of sunlight, and seasonal affective disorder can make a deep impact,” she said. “It’s important to understand that SAD is more than just the winter blues. It is a real medical condition, and it is treatable. Don’t push through it on your own if symptoms persist for a couple of weeks. We’re here to help.”
By Anne Toole
