“Winter Blues” or Seasonal Affective Disorder?
Seasonal Affective Disorder or SAD
“Winter Blues” or Seasonal Affective Disorder?
As the seasons begin to change here in the Midwest, the weather is becoming colder and the days are getting shorter. It is getting harder to leave your cozy bed in the morning, and you may be feeling less motivated to exercise or eat healthy. You may even be struggling to manage at work or avoiding social gatherings.
This feeling is sometimes called the “Winter Blues,” but if you are someone who finds that these symptoms are getting worse or become debilitating to your daily life, you may be experiencing Seasonal Affective Disorder.
Seasonal Affective Disorder or SAD is actually a form of depression. It is believed that shorter days and less sunlight trigger a chemical change in the brain triggering depression. SAD usually starts during adulthood. The risk of SAD increases with age, and women are affected more often than men.
There are many symptoms linked to SAD including:
Increased sleep and daytime drowsiness
Loss of interest and pleasure in activities formerly enjoyed
Social withdrawal and increased sensitivity to rejection
Irritability and anxiety
Feelings of guilt and hopelessness
Fatigue, or low energy level
Decreased sex drive
Decreased ability to focus or concentrate
Trouble thinking clearly
Increased appetite, especially for sweets and carbohydrates
Weight gain
Physical problems, such as headaches
If you are experiencing these symptoms, it is important to contact a Healthcare Provider to receive a Comprehensive Mental Health Exam to provide an appropriate diagnosis. Most people with depression who seek treatment, see improvement as quickly as within a few weeks.
Here are some of the ways SAD is managed:
Exposure to sunlight. Spending time outside or near a window can help relieve symptoms.
Light therapy. If increasing sunlight is not possible, exposure to a special light for a specific amount of time each day may help.
Psychotherapy. Cognitive-behavioral or interpersonal therapy helps change the distorted views you may have of yourself and the environment around you. It can help you improve interpersonal relationship skills, and identifying things that cause you stress as well as how to manage them.
Antidepressants. These prescription medicines can help correct the chemical imbalance that may lead to SAD.
There are also things you can do for yourself to help relieve symptoms:
Get help. If you think you may be depressed, see a healthcare provider as soon as possible.
Set realistic goals in light of the depression. Don't take on too much. Break large tasks into small ones, set priorities, and do what you can as you can.
Try to be with other people and confide in someone. It is usually better than being alone and secretive.
Do things that make you feel better. Going to a movie, gardening, or taking part in religious, social, or other activities may help. Doing something nice for someone else can also help you feel better.
Get regular exercise.
Expect your mood to get better slowly, not right away. Feeling better takes time.
Eat healthy, well-balanced meals.
Stay away from alcohol and drugs. These can make depression worse.
Delay big decisions until the depression has lifted. Before deciding to make a significant transition—change jobs, get married or divorced—discuss it with others who know you well and have a more objective view of your situation.
Remember: People rarely "snap out of" a depression. But they can feel a little better day-by-day.
Try to be patient and focus on the positives. This may help replace the negative thinking that is part of the depression. The negative thoughts will disappear as your depression responds to treatment.
Let your family and friends help you.
