seASONAL AFFECTIVE DISORDER BY COLLEEN BLAKE, LCPC
“All the leaves are brown and the sky is gray” -California Dreaming by the Mama’s and the Papa’s
I’m originally from California, northern California to be specific. Although it is known as the Golden State (one reason being the abundant sunshine), there are times there when the sun will go on hiatus for long periods of time. My first bout of the “winter blues” occurred for me in my early 20s while still living in California, but during a particularly challenging winter without much sun. When I moved to Illinois in my late 20s, what I didn’t account for was the long stretches of time spent indoors, the extreme cold, and the sometimes lengthy amount of times without the sun during winter months. Although it has been decades since I moved from California, I continue to contend with some sadness during the winter months. I am definitely not alone. Over the years, I have worked with several clients who also express unwanted changes to their mood beginning in the late fall/early winter and lasting until well into the spring.
Given that we are in the middle of February, it seemed pertinent to speak to what is commonly known as Seasonal Affective Disorder or SAD. Seasonal Affective Disorder is a form of depression and it’s more than just the “winter blues.” It is diagnosed when the criteria for Major Depressive Disorder is met and these symptoms occur at a particular time of the year. Major Depressive Disorder is more than just feelings of sadness; it is made up of a number of different symptoms including (having 5 or more symptoms meets criteria):
* Depressed Mood most of the day, more days than not over a 2 week period* Significant changes in appetite and/or sleep* Diminished interest/pleasure in previously enjoyed activities* Low energy/tiredness/fatigue* A sense of worthlessness/inappropriate guilt* A sense of hopelessness* Difficulty concentrating* Recurrent thoughts of death, including but not limited to suicidal ideation.* Psychomotor changes; moving slower than usual or agitation
These symptoms may present differently in children/adolescents in which irritability is more prominent that depressed mood.
It should be noted, that while the majority of people reporting SAD symptoms experience these in the winter months, SAD can occur at any time of the year. The criteria simply requires that symptoms occur regularly during a particular time of the year for that individual. According to the American Psychiatric Association, approximately 5% of adults living within the US experience symptoms that meet criteria for SAD during any given year. They further indicate that for people who meet this criteria, symptoms last approximately 40% of the year, and that it more commonly affects women than men.
There are things you can do to protect your mental health if you struggle with SAD or even with “winter blues.”
* Get regular exercise, as you are able and with guidance from your physician.* Attempt to get outside on sunny days.* Sit near a window on sunny days.* Consider talking with your doctor about the benefits of light therapy. Light therapy is a specific type of bright light that filters out harmful UV rays. Your physician should be able to recommend a specific type for you.* Eat nutritiously.* Maintain or seek out contact with others, positive socialization can be a powerful antidepressant.* Take a vacation to a warmer sunnier climate, if you are able.* Talk with your therapist or find one, Cognitive Behavioral Therapy has shown efficacy for treating symptoms of SAD.* Discuss medication/supplementation options with your physician.* Remember that the seasons will change eventually.
For those of us that struggle specifically during the winter months, the official first day of spring is Tuesday, March 19, 2024.
*If you are struggling with thoughts of suicide please consult your doctor or therapist, seek treatment at your nearest emergency room, or contact the National Suicide Hotline at 988.
References:American Psychiatric Association (n.d.). Seasonal Affective Disorder. Psychiatry.org. Retrieved February 3, 2024, from https://www.psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=However%2C%20it%20can%20be%20treated,and%20less%20sunlight%20in%20winter.
* Photo taken in January 2024 when it was too cold to walk outside. Still reaped the benefits of an indoor walk next to the window.
I’m originally from California, northern California to be specific. Although it is known as the Golden State (one reason being the abundant sunshine), there are times there when the sun will go on hiatus for long periods of time. My first bout of the “winter blues” occurred for me in my early 20s while still living in California, but during a particularly challenging winter without much sun. When I moved to Illinois in my late 20s, what I didn’t account for was the long stretches of time spent indoors, the extreme cold, and the sometimes lengthy amount of times without the sun during winter months. Although it has been decades since I moved from California, I continue to contend with some sadness during the winter months. I am definitely not alone. Over the years, I have worked with several clients who also express unwanted changes to their mood beginning in the late fall/early winter and lasting until well into the spring.
Given that we are in the middle of February, it seemed pertinent to speak to what is commonly known as Seasonal Affective Disorder or SAD. Seasonal Affective Disorder is a form of depression and it’s more than just the “winter blues.” It is diagnosed when the criteria for Major Depressive Disorder is met and these symptoms occur at a particular time of the year. Major Depressive Disorder is more than just feelings of sadness; it is made up of a number of different symptoms including (having 5 or more symptoms meets criteria):
* Depressed Mood most of the day, more days than not over a 2 week period* Significant changes in appetite and/or sleep* Diminished interest/pleasure in previously enjoyed activities* Low energy/tiredness/fatigue* A sense of worthlessness/inappropriate guilt* A sense of hopelessness* Difficulty concentrating* Recurrent thoughts of death, including but not limited to suicidal ideation.* Psychomotor changes; moving slower than usual or agitation
These symptoms may present differently in children/adolescents in which irritability is more prominent that depressed mood.
It should be noted, that while the majority of people reporting SAD symptoms experience these in the winter months, SAD can occur at any time of the year. The criteria simply requires that symptoms occur regularly during a particular time of the year for that individual. According to the American Psychiatric Association, approximately 5% of adults living within the US experience symptoms that meet criteria for SAD during any given year. They further indicate that for people who meet this criteria, symptoms last approximately 40% of the year, and that it more commonly affects women than men.
There are things you can do to protect your mental health if you struggle with SAD or even with “winter blues.”
* Get regular exercise, as you are able and with guidance from your physician.* Attempt to get outside on sunny days.* Sit near a window on sunny days.* Consider talking with your doctor about the benefits of light therapy. Light therapy is a specific type of bright light that filters out harmful UV rays. Your physician should be able to recommend a specific type for you.* Eat nutritiously.* Maintain or seek out contact with others, positive socialization can be a powerful antidepressant.* Take a vacation to a warmer sunnier climate, if you are able.* Talk with your therapist or find one, Cognitive Behavioral Therapy has shown efficacy for treating symptoms of SAD.* Discuss medication/supplementation options with your physician.* Remember that the seasons will change eventually.
For those of us that struggle specifically during the winter months, the official first day of spring is Tuesday, March 19, 2024.
*If you are struggling with thoughts of suicide please consult your doctor or therapist, seek treatment at your nearest emergency room, or contact the National Suicide Hotline at 988.
References:American Psychiatric Association (n.d.). Seasonal Affective Disorder. Psychiatry.org. Retrieved February 3, 2024, from https://www.psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=However%2C%20it%20can%20be%20treated,and%20less%20sunlight%20in%20winter.
* Photo taken in January 2024 when it was too cold to walk outside. Still reaped the benefits of an indoor walk next to the window.