What Is Seasonal Affective Disorder, and How Do I Manage It?
Do you often dread the upcoming fall and winter months because you know you’ll instantly feel drained of energy and lack the motivation to do anything? You could be suffering from a form of depression that is triggered by the changing seasons. According to the American Academy of Family Physicians, seasonal affective disorder (SAD) affects about 4% to 6% of people in the United States, and up to 20% of people could have some mild form of it. So, if you’re experiencing a sudden onset of seasonal depression, know that you are not alone. Here’s what happens when your body is wracked by seasonal affective disorder and how you can manage it.
A Brief Overview of What Seasonal Affective Disorder Is
For several years, seasonal affective disorder has been joked about on television shows and movies. It’s either presented as a comical sidenote or an easy label to slap on someone’s bad mood during the winter. However, it’s important to note that SAD is a real type of depression that many Americans suffer from year after year. It is commonly thought that shorter days and less daylight trigger a chemical change in the brain, causing people to experience symptoms of depression.
SAD usually occurs in adults over 20, and people become more susceptible to it the older they get. It has also been reported that women are more likely to develop SAD than men, and those with a previous history of depression or bipolar disorder may be particularly prone to suffering from this form of depression.
It’s important to seek treatment for SAD as soon as possible. Like with any form of depression, it can affect your day-to-day life and hinder your ability to enjoy time with family and friends and work productively.
Common Symptoms of SAD
In most instances, people begin experiencing symptoms of seasonal affective disorder in the late fall or early winter. However, it’s important to note that some people develop SAD in the spring or summer, although this is rare. No matter when you start to suspect you may be affected by SAD, it’s important to seek intervention right away because symptoms that start out mild can become more severe as the season continues.
Seek help from a mental health professional if you begin to notice any of these symptoms:
Feelings of sadness most of the day for several days
Low energy or feelings of sluggishness
Feelings of hopelessness or worthlessness
Irritability and anxiety
A loss of interest in your favorite activities
Difficulty concentrating
Sleeping too much
Craving carbohydrates, overeating, and experiencing weight gain
Thoughts of suicide
How SAD Is Treated
There are a few different options for treating SAD. A mental health professional can help you determine which one (or which combination of treatments) will work best for you. People with SAD typically find these treatment options help:
Light Therapy: Often, “winter blues,” or seasonal depression, are brought about because we are not able to spend as much time in the sun. That’s where light therapy can help. With this treatment option, you will sit in front of a special light box at specific times of the day to minimize your symptoms of depression.
Psychotherapy: Talk therapy with a professional can help you gain a new perspective on life and teach you ways to cope with whatever is affecting your happiness and causing stress. Our cognitive behavioral therapy in Lakeland, FL, can help you overcome your seasonal affective disorder by helping you identify negative thoughts, reduce your avoidance behaviors, and manage stress.
Antidepressants: Occasionally, the depressive episodes brought about due to the changes in season need to be treated with antidepressants. These prescription medications will restore the chemical imbalance in your brain, helping you feel better overall.
Other Ways to Manage Your Seasonal Depression
In addition to your prescribed treatment plan, you can do a few things at home to manage your seasonal affective disorder and prevent it from coming back. Here are a few ways to kick your SAD in the teeth:
Spend time outside every day, even if it’s only a few minutes.
Exercise for at least 30 minutes three times a week to reduce stress and anxiety.
Eat a healthy, nutritious diet, and try not to give in to your cravings for starchy and sweet foods.
Stay socially active, even if you feel like staying in bed instead. Time with friends can give you the boost of energy your body is craving.
Do things you enjoy doing, such as gardening, going to a movie, or eating out.
The FLOAAT Center Can Help You Overcome Seasonal Affective Disorder
Do you think you may have SAD? We know how challenging this time can be and want to give you the tools and knowledge you need to live life to the fullest. Schedule an appointment with one of our professionals today, and we’ll help you decide if depression therapy or another treatment option is right for you.
