What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD), or Depression with Seasonal Pattern, is a condition that comes and goes based on seasonal changes, appearing in the fall and going away in the spring/summer. The diagnosis should only be considered when the feeling is beyond the “winter blues” due to the lack of engagement in typical hobbies and/or outdoor activities due to weather. Seasonal Affective Disorder can also occur during spring and summer although it is not as common to experience SAD during the warmer seasons.
Who is at risk of developing SAD?
It is estimated that SAD makes up 10% of all reported cases of depression. People with a family history of any form of depression may also be at risk of developing SAD. If you have a history of depression or bipolar disorder, your symptoms may become worse seasonally.
What are the symptoms of Seasonal Affective Disorder?
With SAD, you may find yourself feeling many symptoms of depression, especially:
- Irritability.
- You may lose interest in interpersonal relationships.
- Low energy levels, feeling tired, heavy, or lethargic.
- Oversleeping (regular sleep schedule doesn’t provide adequate rest).
- Change in appetite (crave “comfort foods”).
- Lose interest in activities, develop sedentary lifestyle.
- Feel stressed, distracted, sad, guilty, or hopeless.
Can Psychology help Seasonal Affective Disorder?
The most widely recommended psychotherapy for SAD is cognitive behavioural therapy (CBT). CBT helps individuals focus on immediate thoughts, moods, and feelings, which allows problems to be broken down and made more manageable. CBT can help improve present symptoms while providing you with a healthy defense for future episodes.
Also, counseling, and psychodynamic therapies are commonly used for the treatment of SAD. These therapies allow you to discuss feelings about yourself and others, or past experiences that could be influencing your symptoms and to identify any memories or feelings that could be influencing your current state of mind.
Are there other treatments for Seasonal Affective Disorder?
Light therapy - the user sits in front of a special light box for approximately 30 minutes a day. Light therapy is not suitable for everyone as there can be negative side-effects associated with this treatment including eye strain, agitation, headaches, and nausea. Exposure to natural light can be helpful.
Lifestyle - live a healthy and balanced lifestyle to improve symptoms and reduce the severity of future episodes. Try incorporating exercise into your daily routine. Exercise will help increase your physical and mental well-being, ease your stress, and reduce feelings of lethargy. Eat a healthy diet and be mindful not to overindulge cravings for high sugar/fatty foods. Make sure to stick to regular sleeping habits to combat fatigue and avoid oversleeping. Additionally, make sure that you have a healthy level of vitamin D in your diet. Keep in regular contact with family and friends, both in person and via electronic means. These networks can provide opportunities to socialize and refresh your mood. Finally, exercise stress management techniques such as meditation and mindful breathing.
Medications - SAD, like other types of depression, is treated with selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine, citalopram, sertraline and paroxetine. Recently, bupropion, has been used to prevent recurrence of seasonal major depressive episodes.