Honestly I thought that I was a person who just got depressed with the time change.
But, Seasonal Affective Disorder (SAD) is a real mental health concern given how it behaves like a type of depression that follows a seasonal pattern, often occurring in the fall and winter months when daylight hours are shorter. In extreme cases, it's considered a mood disorder and affects people’s energy levels, mood, and motivation, particularly when daylight diminishes.
It’s normal to feel a little less energized in the winter, but SAD and the many negative or challenging affects of it's symptoms are clinically recognized forms of depression. People with depression symptoms of seasonal affective disorder experience more intense and lasting symptoms - at particular times of year - affecting their ability to carry out daily activities or pursue things they usually enjoy.
You don't need a diagnosis of SAD to be disrupted by the range of heavy feelings, lack of energy, or depressive episodes that come with the looming cold and dark weather.
Here are some common symptoms - do you recognize any of these now that the time change has happened this year?:
1. Low Mood
Persistent feelings of sadness, hopelessness, or despair. Frequent crying spells or feelings of worthlessness.
2. Low Energy and Fatigue
Difficulty getting out of bed or staying active. Feeling tired after a full night sleep.
3. Changes in Sleep Patterns
An increased need for sleep and trouble falling or staying asleep
4. Changes in Appetite and Weight
Cravings for carbohydrates, and high-calorie, comfort foods. Weight gain is common.
5. Difficulty Concentrating
Trouble focusing or remembering details, while tasks that once were manageable now feel overwhelming.
6. Loss of Interest in Activities
A decrease in interest in activities once enjoyed, possibly including withdrawing from social activities and isolating oneself.
7. Irritability or Restlessness
Increased irritability or sensitivity to rejection, and more feelings of agitation without a clear reason.
SAD depression symptoms are Not Your Average “Winter Blues”
What Causes the Depression Symptoms of Seasonal Affective Disorder?
The exact cause isn’t fully understood, but several factors likely contribute:
Reduced Sunlight and Disrupted Circadian Rhythm
Less sunlight in the winter can interfere with your body’s internal clock (circadian rhythm), which helps regulate sleep and mood. This disruption may lead to feelings of depression and lethargy.
Serotonin Levels
Sunlight affects serotonin, a brain chemical (neurotransmitter) linked to mood. Reduced sunlight can lower serotonin levels, which may contribute to depressive symptoms.
Melatonin Levels
Darkness increases the production of melatonin, a hormone that regulates sleep. During the winter, higher melatonin levels due to extended darkness can make people feel sluggish or overly sleepy.
Treatment Options
Understanding that SAD is a real, treatable condition can help people seek the support they need and manage symptoms through lifestyle changes, therapy, and sometimes medication. (NOTE: This is not intended to replace medical treatment for SAD).
Light therapy (using a special lightbox that mimics sunlight) is commonly used to help regulate mood.
Vitamin D & C - The Sunshine Vitamins (consult a medical practitioner or pharmacist)
Exercise or simple body movement like yoga, stretching, light cardio or strength training
Self care and proper sleep, nutrition
Psychotherapy, including dialectical behavioural therapy; EMDR or cognitive behavioral therapy ( DBT/ CBT)
Medication, such as antidepressants, can also be effective.
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