It may seem counterintuitive to think that both the weather and mental health are affected by the change of seasons. Yet, mental health professionals confirm anecdotal evidence of the impact of seasonal mental health changes. Even more interesting, seasonal mood changes may rise to the level of a condition known as SAD.
Seasonal Affective Disorder, known more popularly as SAD, is not new or limited to small groups. The first official diagnosis of SAD appeared in the 1980s through work conducted at the National Institutes of Health.
Scientists who study SAD say the disorder usually begins between the ages of 18 and 30. It is generally a fall-through-winter disorder. Rarely, SAD may begin in spring through summer. In that version, scientists call it reverse SAD. It is interesting to note that four times as many females suffer bouts of SAD as males.
SAD contrasts with common unhappiness or run-of-the-mill sadness. SAD is a special type of depression that relates to seasonal mood. Scientists believe that the changes in the amount of light that result from shorter days during winter contribute to affecting chemicals in the human brain. For example, SAD seems to interfere with the brain’s serotonin receptors. Serotonin is the body’s mood stabilizer.
Some scientists also believe that SAD occurs as a result of the disruption in the body’s circadian rhythm, which in turn upsets the person’s emotional rhythms. Further studies are necessary before scientists know the precise cause of SAD.
In some cases, SAD may also appear with other mental health issues. These co-occurring mental health problems may include depression, bipolar disorder, ADD, alcoholism, and eating disorders. Multiple illnesses occurring at the same time make SAD difficult to diagnose correctly. The co-occurrence of multiple illnesses also means that the condition may be under-reported and under-diagnosed.
Recognizing the Symptoms of SAD
When trying to determine if SAD affects a person’s behavior, family and friends should watch out for the following typical symptoms:
- Feelings of sadness most days, all day long.
- Feeling worthless, helpless, hopeless.
- Trouble concentrating.
- Trouble sleeping or sleeping too much.
- Abnormal desire for carbs.
- Irritable moods and low energy, tiredness.
- Overeating and weight gain.
- Social isolation.
- Disinterest in favorite activities.
Notice that other mental illnesses share some of these symptoms. That’s what makes a definitive diagnosis so difficult. It also means that sufferers should leave the diagnosis to their medical professionals.
Strategies to Combat SAD
Every person’s body is unique. That means that some people may react well to some strategies and not others. The following are a few typical activity recommendations.
Go Outside During Daylight Hours. Scientists believe that SAD occurs in part due to less sunlight during the wintertime. Therefore, getting outside for a walk or for outdoor winter activities is crucial to avoiding symptoms of SAD. People who cannot go outside may benefit from sitting in a room with good light exposure (think solarium) or from mechanical light therapy.
Keep Hands and Mind Busy with Projects. Many people have a list of projects they never seem to have the time to complete. The summer-to-fall transition period is a good time to dust off that list and set a few step goals to finish it. Maybe there’s crocheting to do for that baby blanket or a quilt you’ve been meaning to design. Or maybe it’s downsizing or organizing that garage. Maybe it’s writing that article for your faith community’s newsletter.
If the chosen project can take place while sitting on a sunny porch outside in the fresh air, it is all the better for fighting SAD.
Keep a Consistent Sleep Schedule. Winter’s shorter days play havoc with the body’s levels of serotonin and melatonin. That may lead to disruptions in sleep cycles. Keeping a consistent sleep schedule helps to minimize the disruption to the body’s sleep and emotional rhythm.
Keep a Consistent Exercise Schedule
Exercise helps the body produce endorphins. Endorphins are hormones (called peptides) in the brain that activate the body’s opioid receptors when the body feels pain or stress. SAD sufferers may boost their endorphin levels by exercising. Higher endorphin levels mean a better mood and less pain.
The kinds of exercise that help boost endorphins include running, swimming, dancing, and hiking. Other activities increase endorphins as well. They include eating, massage, acupuncture, and sex.
So, endorphins decrease the following in the body:
- Depression symptoms
- Stress and anxiety
- Pain levels
In addition, endorphins increase self-confidence and regulate appetite. Those two accomplishments are important to SAD sufferers.
Exercise may mean different activities for different people. Exercises aimed at defeating SAD include a short run, ice skating, or lifting weights at home or the gym.
Interestingly, symptoms of low endorphins sound a lot like symptoms of SAD. A person who has low levels of endorphins may experience:
- Aches and pains
- Depression
- Anxiety
- Addiction
- Sleeplessness
- Lack of impulse control
Low levels of endorphins may result in physical harm, such as fibromyalgia (chronic pain throughout the body), self-harm (cutting), and addiction to excessive exercise.
Natural ways to increase endorphin levels are good for your mind and your body. It is possible to increase endorphin levels through the following activities:
- Aromatherapy
- Watching a favorite movie/TV show, listening to favorite songs
- Eating dark chocolate
- Prayer
- Artistic creation
- Acupuncture
- Volunteer for activities in your faith community that help others
- Laughing with family or friends\
- Making a scrapbook
Light Therapy Can Help Chase Away SAD Symptoms
Light therapy attempts to recreate the healthful effects of sunlight to help improve SAD symptoms.
Bright light therapy comes in several forms. The Scandinavians use entire light rooms. Smaller approaches use portable, bright, artificial lights. Consumers can buy light boxes that provide the same spectrum of light that natural sunlight emits. The devices are most useful if used in the morning each day during fall and winter.
Naturally, like most medical therapies, light therapy has certain drawbacks. Common side effects include sore eyes, headaches, irritability, and trouble sleeping. Bright light therapy may increase a person’s risk for macular degeneration. The recommendation is that a medical professional should monitor this type of therapy.
SAD and Vitamin D Deficiency
People who suffer from SAD tend to exhibit low levels of Vitamin D. That seems to make sense since the winter provides less sunlight from which bodies may absorb Vitamin D. Scientists believe that taking high doses of Vitamin D (50,000 IU) before the winter low-light season begins may help ward off depression.
Self-Care Is Important
Remember: Keeping the mind healthy requires a healthy body. Self-care refers to the time-proven rules that have always meant a healthy body:
- Eat healthy meals
- Get consistent, restful sleep
- Keep a regular exercise schedule
If weight gain is an issue, monitor carb consumption and substitute vegetables for those sinful potato chips.
Above All, Do Things That Elevate Your Mood
Sometimes people are their own worst enemy. Being kind to yourself should be high on the list of treating yourself well. Choose activities that make you feel good about yourself. Choose things that increase your self-confidence and feelings of self-worth. Volunteer at the local animal shelter if that brings you joy. Exercise that green thumb by creating a terrarium. Set up an easel and create a masterpiece.
Do whatever pleases you most – but do it in small doses. Just remember: Moderation in all things.
Stay Philosophical
Keep things in perspective. Remember that winter is only three months long. Depending on where in the northern hemisphere you live, by mid-February, the days start to grow longer and warmer. Subscribe philosophically to the old saying, This too shall pass.
The Next Step
If you or someone you care about thinks they suffer from SAD and wants to find relief, please contact us today to ask about our therapy sessions.
In one study, six weeks of group Cognitive Behavioral Therapy, attended 90 minutes twice a week, was as effective as 10,000 units of cool, white, fluorescent light therapy every day. This form of group therapy focuses on breaking down the problems SAD patients find overwhelming and changing the negative patterns they have about those problems.
Refinery Counseling Services strives to empower individuals in their mental health journeys through compassionate care. We believe that every person has the potential for personal growth and healing. We promise that we will provide the support and resources required for you to succeed.
We invite you to reach out to us today to speak with one of our experienced therapists for a confidential consultation. Your therapist will discuss your situation with you. We will design a group or individual therapy plan for you that reflects your personal goals and needs.
We are ready to help and look forward to hearing from you.
Further Information Is Available
If you are interested in learning more about seasonal mental health challenges, we invite you to read the article entitled “Summer Burnout Is Real.”
