changing seasons, changing moods: SAD

Blog by Norma 

The cool, crisp morning air, orange, brown, and yellow hues, and the dwindling sun rays all signal the start of fall and cold weather. The start of fall is characterized by pumpkin patches, fall festivals, and pumpkin spice lattes, but for some, this is also the start of Seasonal Affective Disorder (SAD). 

Seasonal Affective Disorder (SAD) is commonly referred to as seasonal depression. While the term seasonal depression may lead us to believe this is a passing mood, SAD is still a form of depression. 

There are two types of SAD:

• Fall-onset: also known as "winter depression," begins late fall to early winter 
• Spring-onset: also known as "summer depression," begins late spring to early summer and is less common

SAD affects approximately 5% of adults in the U.S., mainly women, and has mood changes and characteristics similar to that of Major Depressive Disorder. 

Symptoms:

• feeling sad or having a depressed mood
• social withdrawal and increased sensitivity to rejection 
• loss of interest or pleasure in activities once enjoyed 
• irritability and anxiety 
• weight gain and increased appetite (esp. increased consumption of carbohydrates)
• changes in sleep, sleeping too much, loss of energy, and increased fatigue 
• difficulty thinking, concentrating, difficulty with decision making 
• physical problems (such as headaches)
• feeling of low self-worth, suicide, or death 

The cause of SAD is still unknown, but it is believed to be linked to a chemical change in our brains during the change of seasons. However, there are treatment options available for those with SAD. 

Treatment Options:

• Light Therapy: 20 minutes or more exposure to intense light emitted by a light therapy box, usually requires treatment several times a week for several weeks 
• Psychotherapy: Cognitive Behavioral Therapy or intrapersonal therapy allows the opportunity to change views about yourself and your environment 
• Antidepressants
• Exposure to sunlight 

Along with professional medical treatment options, those suffering from SAD should set realistic goals, exercise regularly, avoid substance use (which may worsen feelings of SAD), be patient and focus on positive aspects. SAD may seem like a temporary yet passing mood brought on by the cold wind and removed by the summer sun, but it is a form of depression. It's important that we seek medical and professional help if we are experiencing symptoms of SAD. Don't let the change in seasons stop you from making a change towards better mental health. 


References: 
American Psychiatric Association. (n.d.-b). Seasonal affective disorder (SAD). Psychiatry.org - Seasonal Affective Disorder (SAD). https://www.psychiatry.org/patients-families/seasonal-affective-disorder 

Johns Hopkins Medicine. (n.d.). Seasonal affective disorder. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder