As the seasons change, many of us notice shifts in our mood and energy levels. For some, however, these changes can be more profound, leading to significant emotional distress. This phenomenon, known as Seasonal Affective Disorder (SAD), is a type of depression that typically occurs during Autumn and winter months. Dr Su Kalava, a psychiatrist who specialises in Addiction Psychiatry and mental health, sheds light on this condition, its symptoms, and effective treatment options.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a subtype of depression that occurs or recurs seasonally, usually in the darker months of autumn and winter. While it’s normal to feel a bit down when the days get shorter, SAD is more severe and persistent, impacting daily life and functioning. It is believed to be related to the reduced level of sunlight during these seasons, which can disrupt the body’s internal clock (circadian rhythm) and lead to feelings of depression.
The symptoms of SAD can vary in severity but commonly include:
- Persistent Low Mood: Feeling depressed most of the day, nearly every day.
- Loss of Interest or Pleasure: Losing interest in activities you once enjoyed.
- Changes in Appetite or Weight: Often craving carbohydrates and gaining weight.
- Sleep Problems: Oversleeping and difficulty waking up in the morning.
- Low Energy: Feeling sluggish or agitated.
- Difficulty Concentrating: Struggling to focus on tasks.
- Feelings of Hopelessness: Experiencing feelings of worthlessness or guilt.
- Social Withdrawal: Avoiding social interactions and activities.
Causes of Seasonal Affective Disorder
The exact cause of SAD is not fully understood, but several factors may contribute to its development:
- Biological Clock (Circadian Rhythm): Reduced sunlight in fall and winter can disrupt your body’s internal clock, leading to feelings of depression.
- Serotonin Levels: A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role.
- Melatonin Levels: The change in season can disrupt the balance of the hormone melatonin, which plays a role in sleep patterns and mood.
Treatment Options for Seasonal Affective Disorder
Effective treatments for SAD can help manage the symptoms and improve quality of life. Here are some of the most common approaches:
Light Therapy: Also known as phototherapy, this involves sitting in front of a special light box that mimics natural sunlight. It’s typically used for about 20 to 30 minutes each morning.
Medications: Antidepressants, especially selective serotonin reuptake inhibitors (SSRIs), can be effective in treating SAD. It’s important to consult a psychiatrist to determine the best medication and dosage.
Cognitive Behavioral Therapy (CBT): CBT is a type of talk therapy that helps individuals identify and change negative thought patterns and behaviors. It has been shown to be effective in treating SAD.
Vitamin D: Some studies suggest that vitamin D supplementation can help alleviate symptoms, particularly if you have a deficiency.
Lifestyle Changes: Regular physical activity, a healthy diet, and establishing a consistent sleep routine can also help manage symptoms. Spending time outdoors, even on cloudy days, can increase exposure to natural light.
Living with Seasonal Affective Disorder
Living with SAD can be challenging, but there are strategies to help manage the condition. Here are a few tips:
Stay Active: Regular exercise can boost your mood and energy levels.
Connect with Others: Social support is crucial, so make an effort to stay connected with friends and family.
Plan Ahead: If you know you’re prone to SAD, plan enjoyable activities for the winter months to give yourself something to look forward to.
Seek Professional Help: Don’t hesitate to reach out to a mental health professional if you need support.
Seasonal Affective Disorder is a serious condition that can significantly impact quality of life. However, with proper treatment and self-care strategies, individuals with SAD can manage their symptoms and lead fulfilling lives. If you suspect you may be experiencing SAD, consult with a healthcare professional for an accurate diagnosis and appropriate treatment plan. Remember, seeking help is a sign of strength, and effective treatments are available.
NAWA Wellness Retreat is located in Sunny Queensland, and our expert team are highly qualified to support those suffering all Mental Illnesses. Time in nature enjoying the benefits it provides is part of all our evidenced-based programs.