Seasonal Affective Disorder (SAD) is a specific form of depression that occurs at the same time every year. Conventional medical approaches combined with lifestyle changes can help relieve the uncomfortable symptoms that go along with SAD. In an article provided by PsychologyToday, Wayne Jonas, M.D. describes what Seasonal Affective Disorder is, and multiple ways to ease it.
The most common form of this disorder is called winter depression, fall-onset SAD, or winter-pattern SAD, and it usually starts in the fall and persists through winter. Typically this form of SAD will dissipate in the winter. Spring-onset SAD, the summertime blues, and summer-pattern SAD are all names for Seasonal Affective Disorder that begins in the spring but goes away in the fall.
Similarly to general depression, SAD includes feelings of intense sadness most of the time for at least two weeks. Some individuals might feel irritable instead of sad. Feeling uninterested in activities that you normally enjoy is a significant symptom experienced if you are struggling with Seasonal Affective Disorder.
Fall and spring SAD typically have differences in symptoms. SAD experienced in fall is often characterized by increased appetite, weight gain from eating more, and a greater desire to sleep or stay in bed all day. Spring SAD is significantly less common, and often has the opposite symptoms.
Seasonal Affective Disorder is a form of depression, so it is characterized by the typical symptoms. No matter when your SAD flares up, you likely experience fatigue, difficulty focusing, or restlessness. You might feel dark emotions, including, but not limited to, worthlessness or guilt. Remember that these emotions do not reflect reality, but the depressive disorder that you are struggling with.
If you notice these symptoms, it is a sign to get help. Ideally, therapy is a great option to discuss your emotions in a safe and objective space. Remember that help can be received in a variety of ways. Start by reaching out to a friend or family member. If you are depressed, reaching out can seem pointless. However, your loved ones care about you deeply and reminding yourself of this by making conversation with them can be a wonderful first step in helping your mood improve.
When treating a disorder like SAD, integrative approaches are extremely beneficial. Try incorporating at least 30 minutes of movement into your day. You can also try using a device called a “dawn simulator” which is essentially a light on a timer that gradually gets brighter over a period of several minutes or hours, imitating a sunrise. Standing in natural light has also been proven to help. Practicing healthy sleep habits, yoga, mindfulness meditation, and music or art therapy are all suggested methods to ease the symptoms associated with SAD.
Medical treatments are also available if you want to take a different approach. For fall SAD, light therapy can be done under a healthcare provider’s supervision. Antidepressant medications might be recommended to you and they can help with either form of Seasonal Affective Disorder just as they can help with other forms of depression. Both of the aforementioned treatments might even be recommended to try in conjunction with each other, as experts have seen a large amount of success rates this way.
Treatment can take a few days to a week or so to change symptoms from SAD. If you feel like your symptoms are not changing, speak to your healthcare provider. Creating a routine can be beneficial in combating Seasonal Affective Disorder due to its tendency to affect individuals at the same time every year. If you think you might have SAD, talk to your healthcare provider. Depression is a serious disorder that can be life-threatening. Do not hesitate to confide in your loved ones or seek help when you first start exhibiting warning signs.
**If you or someone you love is contemplating suicide, seek help immediately. Dial 911, visit your local emergency room, or contact your local crisis center.