It’s cooler now...and darker. And, you may find, so is your mood.
As summer fades and the sun sets earlier, you may feel that your internal light seems to dim too. Seasonal changes may feel heavy and gloomy. Your energy lags, negativity sets in, and a longing to withdraw may threaten your relationships and productivity.
Why does this happen to you each year?
What you’re experiencing is quite real and well-documented. Your symptoms can absolutely affect the way you function. Moreover, your low mood and depressive thinking have a name: SAD or seasonal affective disorder.
According to the Cleveland Clinic, difficulty in adjusting to seasonal changes impacts nearly half a million people in the US yearly. Please don’t think you have to “wait it out,” losing a significant quality of life for months at a time. You don’t have to accept SAD and endure it without support.
You can take measures to feel better and help your inner light shine brighter, whatever the season.
First, What is SAD, Exactly?
SAD isn’t attributed to any particular age group, culture, or background. It is also more than the "winter blues." It's real and worthy of attention, even if the seasons, don’t seem particularly distinct or disruptive to others.
For those affected by SAD, symptoms occur around the same time each year and persist through the winter months. When the sun shines longer in the spring, the depression generally starts to fade. It should be noted that there are also cases of the opposite experience. Some people report feeling low during the summer and relief during the winter months.
SAD is characterized by these common symptoms of depression, lasting two weeks or more:
deep sadness, hopelessness, anger
lost interest in previously pleasurable activities
low energy and ongoing fatigue
too much or too little sleep, an inability to relax
noticeable shifts in weight and eating habits
Isolation and social withdrawal
difficulty engaging or concentrating
anxiety, rumination, irritability
suicidal thoughts or expressions
Such symptoms may seem mild at first. Their intensity tends to escalate as the season progresses.
What Causes SAD?
Though research acknowledges SAD as a condition, it has yet to pinpoint an exact cause. There are, however, several prominent theories. It is likely that SAD results from a combination of the following:
Reduced light. Researchers theorize that this is the primary cause of SAD. In most cases, the low light of winter prevents enough light from shining on the retina at the back of the eye. Thus, signals to the brain regarding appetite, mood, sleep, and libido are impacted negatively. You may need more light to function optimally.
Low serotonin. Serotonin is your ”feel-good” neurotransmitter. Seasonal shifts have been shown to promote a drop in serotonin for SAD sufferers. Science indicates that this decrease may be related to reduced light or a brain condition that impairs the release and absorption of serotonin.
Body clock impairment. SAD may also be a problem with the body’s internal clock. Sometimes the natural, circadian rhythm that regulates sleep and wakefulness cannot easily adjust to the short, dark days of winter. Fatigue, depressive thinking, deep rumination, and social withdrawal may result.
Disrupted melatonin. Along with your body clock, melatonin regulates sleep patterns. It's an additional brain chemical that the seasons may impact. Insufficient melatonin disrupts sleep patterns, deep sleep, and mood regulation.
Additional Challenges
Note too, that you may be susceptible to the following SAD risk factors:
a family history of depression.
a current diagnosis of major depression or bipolar disorder.
low vitamin D levels or other hormonal imbalances.
residential or occupational distance from the equator.
an increase in social distance and work from home linked to COVID-19 has also been correlated with a rise in SAD.
So, How Can You Find Relief?
Resist Isolation
First and foremost, reach out and share your seasonal struggle. You may not feel like doing or saying much of anything, but try to remember that a support system makes SAD much more manageable.
Coping with depression, seasonal or otherwise, requires compassionate attention, aided by a qualified professional. Please discuss your symptoms with your doctor or a therapist as soon as possible.
Consider Light Therapy
Phototherapy, or light therapy, may be a great help to see you through difficult months.
This is accomplished by sitting in front of a special light box that emits light that imitates natural sunlight. It may be prescribed or you can purchase a lightbox of your own. In the meantime, consider waking earlier or scheduling time to spend in the sunlight daily.
Stay Active & Nourished
Try to commit to 20 minutes of low-intensity movement, like walking or stretching daily. Gentle soothing movement can be extremely comforting. Exercise boosts your mood with endorphins and helps to reset your circadian rhythm.
Additionally, go easy on supposed “comfort foods.” They tend to be carb-heavy and loaded with sugar and starch. This can contribute to low moods and weight gain that exacerbates SAD symptoms. Instead, eat whole foods with enough leafy greens and protein. Be sure to supplement with vitamin D if necessary.
Let’s Work Together to Support Your Emotional Health & Wellbeing
If you are struggling with seasonal stress, hopelessness, grief, or depression, therapy may help. Please read more about depression counseling and reach out soon, I'm here to support you.
Let’s meet to see how depression treatment might help you. Please call (805) 374-1770 or email me at Linda@lindafisherman.com.