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As the season changes, our moods can too. But what's the difference between a typical case of sadness and something serious? To understand this better, let’s examine Seasonal Affective Disorder, a type of depression that’s closely tied to the changing seasons.
About 5% of adults in the U.S. experience Seasonal Affective Disorder. It generally starts in young adulthood (usually between the ages of 18 and 30).
About 10% to 20% of people in America get the milder form of seasonal depression known as the winter blues.
What is Seasonal Depression?
Seasonal affective disorder (SAD), a type of depression that occurs at a specific time of year, typically when fall arrives. These symptoms worsen in late fall or early winter, subsiding with the return of sunlight in spring.
A milder version of seasonal depression, known as the "winter blues," is more common. There is a slight sense of depression during the colder months, mainly because of reduced outdoor activities and shorter days with earlier sunsets. However, full-blown SAD is a more severe form of depression that can significantly impact daily life by affecting emotions, thoughts, and overall well-being. Fortunately, treatment options are available to manage symptoms and navigate this challenging period. Healthcare providers may also refer to this condition as Seasonal Depression.
SAD is more common in women and people living far from the equator (estimates are that one million children in North America have it) While the exact reason is unknown, it’s believed to be related to the disruption of the body’s internal clock and the lack of sunlight, which affects the levels of serotonin and melatonin.
Know the signs, reclaim your life! Knowing the symptoms of seasonal depression is crucial to regaining control over your mental well-being.
Recognising the Signs of Seasonal Depression
Seasonal depression, often called Seasonal Affective Disorder (SAD), can easily be mistaken for temporary mood swings. Understanding the subtle signs early on is key to managing them effectively.
General Depression Symptoms
While SAD is seasonal, many of its signs overlap with general depression. Some of the general symptoms are :
- Wave of sadness, anxiety, or emptiness.
- Hopelessness, or irritability.
- Loss of interest in hobbies or activities.
- Decreased energy, fatigue, or slowed movements.
- Concentration difficulties or memory problems.
- Changes in sleep or appetite, leading to weight gain/loss.
- Physical pains or headaches without a clear cause.
- Suicidal thoughts or attempts.
Winter-Pattern SAD Symptoms
For many, winter brings shorter days and less sunlight, which can trigger fatigue, sadness, and social withdrawal. These symptoms often intensify as the season progresses:
- Oversleeping.
- Overeating, particularly of carbohydrates, can contribute to weight gain.
- Social withdrawal.
Summer-Pattern SAD Symptoms
Though less common, summer-pattern SAD can have these symptoms :
- Insomnia.
- Poor appetite, leading to weight loss.
- Restlessness, agitation, and anxiety.
- Violent or aggressive behaviour.
How do Doctors Diagnose Seasonal Depression?
If you or someone you know is experiencing SAD symptoms, consult a healthcare provider or mental health specialist. Doctors may use clinical interviews, questionnaires, and the DSM-5 criteria to assess whether symptoms align with Seasonal Affective Disorder.
Diagnostic Criteria
- Depression Symptoms: The individual must experience general depression symptoms or specific winter/summer-pattern SAD symptoms.
- Seasonal Pattern: Depressive episodes occur during specific seasons (winter/summer) for at least two consecutive years.
- Frequency: Depressive episodes are more frequent during the specific season than at other times.
Who Is More Likely to Develop SAD?
Are you at risk of seasonal depression? Understanding your vulnerability is the first step towards protection.
- Prevalence: Many Americans experience Seasonal Affective Disorder, often undiagnosed.
- Age: Typically begins in young adulthood.
- Gender: It is more common in women than in men.
- Location: People living farther north, with shorter daylight hours, are more prone to this.
- Interrelated Health Issues: SAD often occurs alongside depression, attention-deficit/hyperactivity disorder, eating disorders, anxiety disorders, or panic disorders.
- Family History: Having someone with the same issues in the family may increase the risk of developing them, like depression or schizophrenia.
Uncovering The Mystery Behind Seasonal Depression
Researchers are still uncovering the causes of SAD, with most studies focusing on winter-pattern SAD due to its prevalence. Despite this, several key factors are thought to contribute to SAD:
Serotonin Levels
People with SAD, particularly winter-pattern SAD, have lower serotonin levels, which regulate mood. Sunlight exposure affects molecules that maintain normal serotonin levels, and shorter daylight hours disrupt this process.
Vitamin D Deficiency
Vitamin D deficiency may increase SAD symptoms. With reduced sunlight in winter, people with SAD may have lower vitamin D levels.
Melatonin Levels
Changes in melatonin levels, which regulate sleep-wake cycles, are also linked to SAD. People with winter-pattern SAD produce excess melatonin, leading to oversleeping, while those with summer-pattern SAD may have reduced melatonin levels, disrupting sleep quality.
Disrupted Daily Rhythms
Changes in serotonin and melatonin levels disrupt the body's natural daily rhythms, making it difficult for people with SAD to adjust to seasonal changes.
Warming Up To Hope: Effective Treatments For Seasonal Depression
Breaking free from the grip of seasonal depression requires a comprehensive treatment plan, such as:
- Light Therapy: Exposure to bright light, especially in the morning, helps regulate the body's internal clock.
- Cognitive Behavioural Therapy (CBT): A type of talk therapy that helps individuals change negative thought patterns and behaviours.
- Antidepressant Medication: Selective serotonin reuptake inhibitors (SSRIs) can help regulate mood and serotonin levels.
- Increased Sunlight Exposure: Spending time outdoors and allowing sunlight to enter the home or office can help alleviate symptoms.
- Vitamin D Supplements: Taking vitamin D supplements, under the guidance of a healthcare provider, may help alleviate symptoms.
How Light Therapy Works
Light therapy involves using a specialised lamp that emits bright, white light. This light is about 20 times brighter than regular indoor light and should have an intensity of 10,000 lux.
Using Light Therapy Effectively
- Light the lamp for at least 15 to 30 minutes.
- Keep the lamp at least 2-3 feet away to avoid direct eye contact.
- Continuously use the lamp during winter to maintain its benefits.
Safety and Side Effects of Light Therapy
While generally safe, light therapy may not be the best option for individuals with:
- Diabetes.
- Certain medical conditions or taking specific medications
- Bipolar disorder is a mental health condition that causes extreme shifts in mood.
Common side effects of light therapy include:
- Eyestrain
- Fatigue
- Headaches
- Insomnia
- Irritability
Seasonal Shift: Strategies To Prevent Seasonal Depression From Taking Hold
Discover how simple, proactive steps can help safeguard your mental health.
Lifestyle changes
- Daily outdoor time: Spend time outside every day, even on cloudy days, to get the natural daylight benefits.
- Healthy eating: Avoid starchy and sweet foods that can increase SAD symptoms, and instead eat nutritious foods.
- Regular exercise: Exercise for at least 30 minutes three times a week to reduce stress and anxiety.
- Social connections: Stay in touch with your friends and engage in regular activities to maintain social support.
Case Study: Seasonal Affective Disorder
A 35-year-old male presented with depression, anxiety, and fatigue, worsening from May to September. Despite multiple medication trials, he showed minimal improvement.
He was diagnosed with SAD using DSM-5 criteria (checklists of symptoms that clinicians use to determine if an individual's presentation meets the requirements for a particular disorder) and a simple, Self-Administered Screening Test for Seasonal Affective Disorder he was started on bupropion 300mg (an antidepressant) and clonazepam 2mg (medication that produces a calming effect on the brain and nerves, which thereby helps to reduce anxiety, and promote relaxation) and enrolled in an inpatient CBT program.
The patient could see improvement within 15 days and complete resolution of symptoms after one month, with no adverse effects.
Final Words
SAD is a treatable condition. While often misunderstood, it requires attention and care. By seeking help, one can make some easy lifestyle adjustments and maintain connections. Don't forget, seasonal depression is real; therefore, don’t forget to shine light on it to raise awareness, reduce its stigma, and support all those who are affected.
Seasonal depression may not always require medical intervention, but it does highlight how unpredictable health challenges can be. Therefore, having a reliable individual health insurance policy ensures you’re prepared for other medical needs that may arise, whether it’s an unexpected hospitalisation, routine check-ups, or treatment for seasonal illnesses like flu or infections. Protecting your overall health gives you peace of mind, allowing you to focus on managing your emotional well-being without the added stress of financial concerns.
Take the first step towards healing today.
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