As the days become shorter and the sunlight fades away early, adjusting physically and emotionally to the change can be difficult. Around 5% of adults (3 million individuals) in the United States experience Seasonal Affective Disorder (SAD), which can last for around 40% of the year. But what exactly is Seasonal Affective Disorder?
Commonly referred to as the “winter blues”, SAD is a form of depression that is characterized by a recurrent seasonal pattern associated with significant changes in your mood and behavior during the change of the seasons. The signs and symptoms of SAD look similar to the traditional symptoms of depression, which include but are not limited to, persistent sad, anxious, or “empty” mood most of the day (nearly every day, for at least 2 weeks), loss of interest or pleasure in activities and hobbies, decreased energy and fatigue, difficulty concentrating, and changes in sleep and appetite.
Seasonal Affective Disorder symptoms typically have an onset during late fall and early winter and reduce in the spring when longer daylight returns, referred to as winter-pattern SAD. For winter-pattern SAD, symptoms can include oversleeping (hypersomnia), overeating with a particular craving for carbohydrates leading to weight gain, and social withdrawal (feeling like hibernating). Each pattern comes with additional symptoms combined with the traditional symptoms of depression. Alternatively, some individuals experience these symptoms during the spring and summer, referred to as summer-pattern SAD. However, the prevalence is much less common. The summer-pattern symptoms include having trouble sleeping (insomnia), poor appetite and weight loss, restlessness, and anxiety.
There are four main categories of treatment types for combating and treating symptoms of SAD. For winter-pattern SAD, light therapy aims to expose the individual to a bright light to compensate for diminished sunlight. Vitamin D deficiency is commonly found in individuals with winter-pattern SAD, so taking supplements after consulting with your physician, can assist in remedying the deficiency. Psychotherapy (talk therapy) alone or in conjunction with antidepressant medication can aid in the treatment of depressive symptoms. Additionally, there are steps you can take in your everyday life that can help combat symptoms of SAD. Connecting with others over a meal or movie can lower anxiety and depression in addition to boosting self-esteem. Exercise and movement can improve brain health and cognitive functioning. Overall, it is important to remember that you are not alone in this experience, and resources are available to help if you are struggling more than usual during the upcoming colder months.
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