Ask The Therapist: Seasonal Affective Disorder (SAD)

By Kristen Sohlman, HBA, MACP (Candidate), RP

Do you ever notice that you struggle with a low mood, that you are lacking energy, or are moodier in the fall and winter seasons?  Seasonal affective disorder (SAD) is a type of depression that occurs seasonally and is related to the changes in level of sunlight that you are exposed to during seasons of low daylight.  It is important to realize that SAD can occur at other times of the year, for example, for those who work nightshifts who may not have access to as much natural light as those that are awake during the day.  Some of the reasons that SAD may occur involves a lack of natural light that may actually affect your biological clock or circadian rhythm and may influence the release of chemicals in your body such as serotonin, dopamine, and melatonin, affecting your mood. 
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What are some of the signs of SAD?

• Having a sad or low mood that persists throughout the day for more than two weeks.  Sounds like major depression?  The key is that SAD symptoms appear, disappear, and reappear seasonally.
• Low mood that begins to impact your performance, work, or social relationships.
• Changes in appetite or changes in weight.
• Difficulties with sleep.  Either too much, too little, or a disturbed or restless sleep.
• A loss or lack of interest in other activities such as work, recreation and leisure activities, hobbies, relationship with others, or even sex.
• Isolation and withdrawal from family, friends, supports, coworkers, etc.
• Having the feeling of helplessness, hopelessness, guilt, not feeling worthy or worthwhile, etc.
• Feeling fatigued, sluggish, slow, irritable or agitated.
• Difficulties with memory, concentration, problem solving, and decision-making. 
• Crying more than usual or feeling like crying, but being unable to.
• Having frequent thoughts of suicide or death. 

What are the risk factors?

• Women are more likely than men to report and be diagnosed with SAD.
• SAD is more often reported by individuals who are living further away from the equator, that is, those that are living in more northern or southern communities around the world. 
• The risk of developing SAD decreases with age.  Therefore, more young people will be affected by SAD more frequently.
• If someone else in your family has identified concerns with SAD, or even depression, there could be an increased risk for you. 
• If you already cope with major depression or bipolar disorder, your symptoms may worsen seasonally and may be related to SAD. 

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What can you do to reduce the impacts of SAD?

• Try not to brush off or minimize how you have been feeling by telling yourself this is just winter blues.  Seek out help and support. 
• Try to rule out other experiences that may be affecting how you are feeling.  These can include other mental health concerns such as eating disorders, substance abuse, and other stresses within your life. 
• Light therapy is the primary treatment of SAD.  So, get outside during the day when you can, take a walk, exercise regularly, and enjoy natural sunlight.
• Try engaging in light therapy.  Light therapy is the use of a bright artificial light that can be used at home, work, etc. but keep in mind that purchasing your own light can be costly. (We have one at KMH!)
• Try making your environment sunnier and brighter by opening blinds, trimming tree branches next to your home, or moving your desk closer to a window. 
• If you are able, take a trip to a sunnier location.
• Therapy and counselling may also help to reduce symptoms.  Therapy can help you identify negative thoughts and behaviours that may be making you feel worse, and can help you to reframe or change these thoughts so that your mood may improve.  Therapy can also assist you in learning about healthy coping mechanisms and learn how to manage stress. 
• Talk to a doctor if your symptoms persist.  Sometimes medication management may be necessary in some situations. 
• Try engaging the mind and body through relaxation, meditation, yoga, tai chi, guided imagery, music or art therapy. 
• Take care of yourself and actively engage in self-care!

 
References:
Centre for Addiction and Mental Health Foundation. (2018). Seasonal affective disorder (SAD). CAMH. [Web page] Retrieved from https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder
Mayo Clinic. (2017). Seasonal affective disorder (SAD). Mayo Clinic. [Web page] Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651