Dealing with Seasonal Affective Disorder:
· What is SAD? Seasonal Affective Disorder or SAD is a type of Depression that’s related to changes in seasons and begins and ends about the same time every year. The darker days can disrupt your body’s internal ‘clock’ and affect the parts of your brain that make mood-regulating hormones, such as serotonin and melatonin. It can affect circadian rhythm. Seasonal affective disorder (SAD) is not the same the “winter blues.” It can start around Daylight Savings Time. SAD is a recurring form of depression that can feel overwhelming and impact daily functioning—but the good news is it is also common and easily treatable. People who live at northern latitudes have been repeatedly shown to be at greater risk of developing seasonal affective disorder.
Also happens in the summer time for some people, called “summer depression” which is rarer and can be characterized by an agitated depression, anxiety, insomnia, and lowered appetite and weight loss. It can also happen in the spring.
Who gets it?
10 million Americans get it! Mostly women (60-90%). People that suffer with Depression or who have a family history of SAD are more susceptible to SAD. Conditions that often overlap symptoms with seasonal affective disorder include other depressive disorders, bipolar disorder, premenstrual dysphoric disorder, chronic fatigue syndrome, hypothyroidism, and substance use disorders.
Is it in the DSM- 5?
Yes, it is a type of Major Depression. To diagnose seasonal affective disorder, your healthcare provider will typically give you a screening questionnaire, such as the Seasonal Pattern Assessment Questionnaire (SPAQ), and a clinical interview. To qualify for the diagnosis of SAD, you must experience a minimum of five of the symptoms below, including at least one of the first two symptoms in the list below. These symptoms must be experienced for the majority of the day for at least two continuous weeks:
Depressed mood
Loss of interest or pleasure in most activities
Significant weight and/or appetite changes
Sleep disturbances
Psychomotor changes
Fatigue or low energy
Sense of worthlessness
Impaired concentration
Recurrent thoughts of death or suicidal ideation
Then, to meet the diagnosis for major depressive disorder with seasonal pattern, there are a few more criteria.
1) There must be a full remission of the depressive symptoms at the end of the season. For most people, this would mean starting to feel better in the spring as the sun comes out and weather gets warmer.
2) There needs to be at least a continuous two-year seasonal pattern to symptoms. During this time, no depressive episode can occur outside of the seasonal period.
3) There needs to be a lifetime pattern of significantly more seasonal episodes of depression than non-seasonal.
There is also a milder form of SAD called Subsyndromal seasonal affective disorder (S-SAD) and is often called the "winter blues."
Know the symptoms that can range from mild to severe.
The main symptoms of SAD include:
Having trouble waking, and sleeping more than usual
Feeling tired and lethargic, decreased motivation
Feeling more hungry than usual and cravings and sugary carbohydrates
Gaining weight
Finding it hard to stay connected with family and friends, hibernating
Feeling anxious, irritable and experiencing a low mood
Having difficulty concentrating or making decisions
Losing interest in sex
Feeling heavy, sluggish and moving slowly
Feeling helpless or having suicidal thoughts
Here are 11 tips for coping with SAD:
Bundle up and get outside and get some fresh air during the daylight. 1 hour per day is optimal.
Brighten up your environment, open the drapes at home, bring in plants, work by the window.
Eat well-eat balanced meals every 3-4 hours to avoid mood crashing, lean protein at every meal, high fiber, good fats.
Stay Hydrated-gives you energy and prevents dehydration which prevents cravings
Avoid Alcohol, limit sugar and caffeine as it can make symptoms worse
Exercise-especially aerobic activity-jogging, walking, swimming, bicycling. Don’t make it an option if you want to control or prevent it from happening. Yoga and Tai Chi
Make social plans. Don’t be a hermit. Stay in Contact with Friends and Family. Let them know how you are feeling, be honest with them.
Get involved in Volunteer activities
Create your own self- soothe plan: Read a book, take a bath, rent a movie, get a pedicure, try a new recipe—it simply doesn’t matter what you enjoy, as long as you do it. Take the opportunity to do something that makes you happy and gives you something to look forward to. Try getting this well-deserved time to yourself at least once a week.
Get Your Vitamin D level checked! Your healthcare professional will recommend RX, vitamin and dosage. May want to get it rechecked after getting it treated. Melatonin may also be helpful.
See a therapist. There is counseling specifically for SAD. With therapy, you’re also taught to identify and engage in behaviors that might help you cope, like an exercise schedule or walking outside each morning or engaging in meaningful, pleasurable activities – a hobby, for example.
