This is the time of year when temperatures drop, days get shorter, the time changes and more people begin to report lackluster mood, poor motivation, and reduced energy. Psychiatrist Norman Rosenthal has spent 30-years studying the effects that seasonal changes can have on mood. According to Rosenthal, approximately 1 in 5 Americans struggle with some sort of ‘winter blues.’ Estimates also suggest that 1 in 4 people with the ‘winter blues,’ will go on to develop full-blown seasonal affective disorder, also known as SAD.
Seasonal affective disorder is thought to be linked to changes in brain chemistry triggered by shorter daylight hours and less sunlight. Often symptoms of SAD are dismissed – “oh, it’s nothing”, minimized – “you’ll be fine”, or misdiagnosed, with illnesses such as chronic fatigue.
Seasonal affective disorder is a member of the depression family, consequently, severe SAD can feel a lot like depression. Like depression, symptoms indicating seasonal affective disorder should be taken seriously.
So how do you know what’s what? Here is a simple side-by-side comparison of seasonal affective disorder compared to moderate depression:
| Seasonal Affective Disorder | Moderate Depression |
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Although we don’t fully understand SAD some risk factors have been identified. These include:
- Gender – Although three out of 4 people with SAD are women, men also experience symptoms.
- Age – SAD is generally first diagnosed in people aged 18 to 30.
- Family history – Having relatives who’ve experienced SAD or other types of depression can be a risk factor.
- Location – Living in the Northern Hemisphere
Getting help…
Yes, mood ups and downs are a normal part of being human. However, if you or a loved one is feeling down for days at a time, struggling with sleep, and motivation it’s time to make an appointment with your health care provider/counselor.
Thankfully, there are effective treatments for seasonal affective disorder, for instance:
- Professional counseling – particularly Cognitive Behavioral Therapy,
- Light therapy– daily use of a light box on a daily basis
- Medication – Selective Serotonin Reuptake Inhibitors (SSRI’s)/antidepressants
- Vitamin D – Vitamin D supplements may be helpful when combined with the treatments listed above.
These treatments are best used as part of a holistic model of care which includes a focus on quality sleep, stress management, movement (aka – exercise), and healthy fuel (aka – healthy food & hydration). When the above treatments and general wellness strategies are combined people often begin to feel better.
As always, any intervention should be with a well-trained/appropriately licensed mental health professional, who will provide a thorough assessment, personalized treatment goals all within a safe, judgment-free environment.
Thanks & take care,
Kate J.
Interested in learning more? Here are links to resources I found helpful:
https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml
https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder
https://www.psychologytoday.com/us/blog/sleepless-in-america/201210/treating-the-winter-blues
Clinical Counseling 