Dreamer

Seasons bring about shifts in nature, from blossoms blooming to leaves falling, but for many, the changes signal shifts in their mental health. Seasonal Affective Disorder, commonly known as SAD, is a type of depression that occurs at specific times of the year, typically surfacing in the fall and continuing into winter.

What is Seasonal Affective Disorder?

SAD isn’t just “winter blues.” It’s a clinically recognized form of depression, and its symptoms can be as severe as major depressive disorder. While most people with SAD experience symptoms during the fall and winter, there’s also a summer variant, though it’s less common.

Symptoms of SAD:

Fall and Winter SAD

• Feelings of hopelessness or worthlessness
• Low energy
• Sleeping problems
• Changes in appetite or weight
• Difficulty concentrating
• Loss of interest in activities
• Feelings of sluggishness or agitation

Summer SAD

• Insomnia
• Weight loss
• Poor appetite
• Agitation or anxiety

Causes:

The exact cause remains unknown, but a few theories include:

• Reduced sunlight: This can lead to a drop in serotonin, a neurotransmitter that affects mood.
• Melatonin levels: The change in seasons can disrupt the body’s internal clock, leading to feelings of depression.
• Vitamin D deficiency: Reduced sunlight can lead to a drop in Vitamin D, which might play a role in serotonin activity.

Coping with SAD:

1. Light Therapy: One of the most common treatments for SAD, light therapy involves sitting near a “light box” for a set amount of time each day. This mimics natural sunlight and can cause a change in brain chemicals linked to mood.
2. Medication: Some individuals benefit from antidepressant treatment, especially if symptoms are severe.
3. Psychotherapy: Cognitive behavioral therapy (CBT) can be tailored to help those with SAD. It identifies and changes negative thoughts and behaviors while teaching coping skills.
4. Vitamin D: While the research is still evolving, there’s some evidence that Vitamin D can help regulate mood and mitigate SAD symptoms.
5. Stay Active: Physical activity can help boost your mood by increasing the production of endorphins. Try winter sports like snowshoeing or indoor activities like yoga.
6. Connect with Others: Engage in social activities, even if virtually. Social connections can help uplift mood and provide support.
7. Maintain a Routine: Even when it’s dark and cold outside, maintaining a regular routine can provide a sense of normality.
8. Avoid Alcohol and Drugs: These can worsen depression and interfere with antidepressant effects.

Prevention and Preparedness:

If you’ve experienced SAD before, anticipating it can be a part of your self-care:

• Start treatment early: If you usually develop SAD during a particular season, start your treatments a few weeks before.
• Stay proactive: Once treatments begin, continue for the entirety of the season.
• Monitor your mood and behavior: Stay aware, and if you feel the onset of depression, take action immediately.

While the seasons change, understanding, managing, and even potentially preventing the onset of Seasonal Affective Disorder can make these transitions smoother. Taking proactive steps and seeking treatment can help you enjoy all seasons of life. Always remember, there’s no shame in seeking help. Your mental health is paramount, and you deserve to feel your best year-round.

Until next time, have #adreamerlife!

Cristiana Apreutese