Just Sad? Or Do I Have SAD?
Here in Cincinnati, Ohio, around January and February, the post-holiday slump of cold, damp, cloudy weather starts to take its toll. You may hear people talking about the winter blues, the need to get away to sunnier, warmer climates and Seasonal Affective Disorder-- better known as SAD. But what sets SAD apart from typical winter blues or even the sadness that one may associate with the passing of the holidays?
Seasonal Affective Disorder (SAD) is a type of depression, meaning its impact goes beyond just feeling sad or bummed out for a day or two. First, let’s take a closer look at depression. Then, we’ll explore SAD.
Symptoms of Depression
One doesn’t need to experience every symptom to gain a diagnosis:
Tearfulness and persistent sadness
Feeling depressed
Fatigue, exhaustion, or low energy
Feelings of hopelessness
Needing more sleep than usual or unable to sleep (insomnia)
Increased appetite (especially for sugary snacks) or having no appetite
Low to no motivation
Hopelessness
Trouble focusing / concentrating
Difficulty taking care of daily activities of living such as hygiene, work, school, home, etc.
Little to no interest in activities that typically bring one pleasure
Frequent thoughts of death or suicide
One must experience these symptoms persistently, for a significant amount of time. The severity, frequency and length of symptoms vary from person to person, and some experience only a few of the symptoms while others may experience most of the symptoms.
Seasonal Affective Disorder (SAD)
Depressive symptoms associated with SAD come and go with the change of seasons. Most often, SAD is associated with the winter months, otherwise known as Winter-Pattern SAD. Symptoms dissipate with the arrival of warmer, sunnier months. People who experience SAD may isolate in winter months as if to “hibernate,” often sleep much more than usual, and gain weight due to reduced physical activity and increased eating.
Suggestions to Combat SAD
You may be able to relieve symptoms of SAD (just as with any form of depression) by trying the following suggestions.
Psychotherapy
Schedule an appointment with a therapist. If you need help finding one, search at psychologytoday.com has a search engine that allows you to filter results based on location, insurance and many more preferences.
Antidepressants
Talk to your general practitioner or psychiatrist about your symptoms. They may prescribe an antidepressant. There are many different types of medications that may help.
Move Your Body
Engage in physical activity as best you can. Loads of research suggests exercise can boost serotonin, dopamine and endorphin levels which often result in a decrease in depressive symptoms.
Light Therapy
Exposure to the UV rays emitted by the sun can evoke a chemical change in the brain that uplifts moods. Light boxes can be purchased and used to mimic this process. When the sun shines, get outside and soak in the rays.
Don’t Isolate
While you may feel an urge to be alone, connecting with friends and family is essential to combatting depression. In fact, many believe the opposite of depression is connection.
Vitamin D
Some people take Vitamin D supplements in the darker months because lack of exposure to sunshine can cause lower levels of Vitamin D. Whether this helps relieve SAD symptoms is unclear. Consult your doctor if you want to learn more or are interested in a supplement.
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