Dealing with Seasonal Affective Disorder

As the winter takes hold of Montana, many concerns might arise, including poor road conditions, freezing temperatures, and shoveling snow.  But for some Montanans, the onset of winter can mean developing a condition called Seasonal Affective Disorder.  Seasonal Affective disorder, or SAD, affects one in every twenty people.  Learn more about what SAD is and what you can do to live with it below!

What is Seasonal Affective Disorder?

Johns Hopkins Medicine states that Seasonal Affective Disorder, or SAD, is a type of depression that occurs during certain seasons.  Fall and winter are the most common times for Seasonal Affective Disorders.  Anyone can be affected by SAD, though women tend to have a higher occurrence than men.  It is uncommon for people under twenty to experience SAD, but the risk of SAD symptoms increases as you age.

What Are the Symptoms of Seasonal Affective Disorder?

• Increased sleep and daytime drowsiness
• Loss of interest and pleasure in activities you formerly enjoyed
• Social withdrawal and increased sensitivity to rejection
• Irritability and anxiety
• Feelings of guilt and hopelessness
• Fatigue or low energy levels
• 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

What Causes Seasonal Affective Disorder?

The lack of daylight causes SAD during the fall and winter seasons.  This lack of sunlight can trigger a chemical change in the brain, which causes symptoms of depression.  Another cause of SAD is higher melatonin levels.  Melatonin is a hormone the body produces to help you sleep.  The body produces melatonin when it is dark outside, and as days get longer, your body produces more melatonin than in the summer.  An increase in melatonin levels can cause you to feel sleepy and lethargic.

How can you manage Seasonal Affective Disorder?

• Set realistic goals considering 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.  Choose a family member or friend you can confide in to tell how you feel.  Talking to others is usually better than being alone and keeping your feelings to yourself.
• Do things that make you feel better.  Go to a movie, take up gardening, or participate in religious or social activities where you are around others.  Look up volunteering opportunities; helping others can help you feel better about yourself.
• Exercise regularly
• Understand that your mood is going to improve slowly, not right away.  Feeling better takes time.
• Eat healthy, well-balanced meals.
• Stay away from alcohol and drugs.  Substance use can make depression worse.
• Delay big decisions until the depression has lifted.  Before deciding to make a significant transition, changing jobs, getting married, or divorced, discuss it with others who know you well.  They might have a more objective view of the situation.
• Remember: people rarely "snap out" of a depression.  But people with depression can feel 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.  Negative thoughts will disappear as your depression responds to changes.
• Seek out professional help.

If you or a loved one are experiencing Seasonal Affective Disorder or any other form of depression, resources are available.  Alluvion Health offers Behavioral Health Services with trained counselors who can help you work through Seasonal Affective Disorder and other mental health challenges with one-on-one appointments and group therapies.  To schedule an appointment today, call 406.454.6973.

To learn more about Seasonal Affective Disorder visit this John's Hopkins website.

Julie Trosper is a Licensed Clinical Professional Counselor at Alluvion Health.  She finds it an honor to be a part of a patient's life and healing process and getting to watch her patients heal and change.