Winter could be quite hard. The times are getting shorter and darker, the air is getting colder, and we’re spending more and more time indoors. When you’re feeling a little bit down this time of 12 months, you are not alone. It is not for nothing that so many individuals call them “winter blues”.
But for some it’s a little bit more. This sense goes beyond mild melancholy right into a more severe form of seasonal depression. An estimated 10 million Americans experience Seasonal Affective Disorder (SAD) annually – and many do not even know it.
But what exactly is seasonal affective disorder? More importantly, can it’s treated? Here’s what you should know.
What’s Seasonal Affective Disorder?
Seasonal affective disorder (SAD) is a selected type of depression related to seasonal changes. Typically, an individual with SAD experiences symptoms at the identical time annually. Most of it happens in fall and winter. Nonetheless, SAD can even cause depression within the spring and summer – that is often known as summer SAD.
Seasonal affective disorder often affects adults who live in cold, cloudy climates farther from the equator. It is also more prone to affect individuals with a family history of depression, and women greater than men. Nonetheless, these aspects don’t exclude other groups of people – SAD can affect anyone.
Seasonal symptoms of affective disorders
It will possibly be hard to inform if what you are experiencing is Seasonal Affective Disorder. SAD can sometimes appear like other mental conditions, and vice versa. But there may be an enormous difference between SAD and “winter sadness”.
Doctors could be diagnosed with seasonal affective disorder if symptoms have been present for no less than two years, and those symptoms noticeably impair their ability to operate. For that reason, SAD will not be something that needs to be self-diagnosed. Your primary care physician or mental health skilled can show you how to determine if what you’re experiencing is SAD.
Nonetheless, there are common symptoms you’ll be able to search for and track, including:
- Fatigue and lethargy
- Loss of interest in stuff you used to enjoy
- An excessive amount of sleep
- Difficulty concentrating
- Feeling worthless
- Suicidal thoughts or obsessive thoughts – When you or someone is considering self-harm, call the National Suicide Prevention Lifeline at 1-800-273-8255 for confidential support 24/7.
It must also be noted that the symptoms of SAD could also be specific to the kind of seasonal affective disorder. For instance, individuals with winter/fall SAD usually tend to go to sleep, overeat, and feel lethargic, while individuals with summer SAD usually tend to experience insomnia, loss of appetite, anxiety, and irritability.
What Exactly Causes Seasonal Affective Disorder? Research suggests that SAD can’t be linked to a single underlying cause. Many things can contribute and it is commonly a mix of aspects.
Causes of winter seasonal affective disorder
In seasonal affective disorder in winter, shorter days and less light can trigger a chemical response within the brain. The sun helps regulate serotonin, a neurotransmitter that affects mood. When your body doesn’t receive as much light, serotonin production decreases.
Individuals with winter SAD can also experience an overproduction of melatonin, a sleep hormone produced by the pineal gland. Prolonged darkness can increase production, causing exhaustion and lethargy. As well as, with less light, the body produces less vitamin D, which can even lower serotonin levels.
SAD during winters in Minnesota and Wisconsin
Each Minnesota and Wisconsin are among the many states most in danger for seasonal affective disorder, with Alaska and other northern states topping the list. Research shows that countries with more extreme weather conditions (each hot and cold) have higher rates of suicide and depression. This also correlates with US states
As a result of the increased cold and reduced daylight within the winter, residents of Minnesota and Wisconsin are at greater risk for depression, lack of energy, trouble concentrating, and more. That is in keeping with Dr. Michael Howell, a professor of neuroscience on the University of Minnesota 5-10% of people in Minnesota experience symptoms of SAD.
Causes of Summer Seasonal Affective Disorder
With summer SAD, the alternative is commonly true. Longer days with less darkness may reduce melatonin production, as a substitute increasing the chance of insomnia and sleep disorders. This may greatly affect your mental health. It’s also believed that elevated temperatures and elevated levels of allergens can disrupt sleep by causing fluctuations in serotonin levels.
Treatment options for seasonal affective disorder
Depending on the person’s care needs, a health care provider or mental health skilled may recommend a mix of treatments to administer seasonal affective disorder.
Some of probably the most common seasonal affective disorder treatments which have helped people find relief include:
Light therapy for depression
Many individuals with winter SAD have found that light therapy is an incredible strategy to boost their mood. Sitting at arm’s length from a full-spectrum fluorescent lamp for about 30-60 minutes every day may also help induce chemical changes within the brain – the sort you’d normally get from the sun. This may also help increase serotonin production and regulate melatonin levels.
It is important to notice that while you’ll be able to buy this sort of light yourself, you need to use it under the guidance of a health care provider. This manner you’ll be able to monitor and adjust the exposure as needed. Also, this sort of therapy will not be for everybody. It will possibly cause complications in individuals with certain eye conditions, comparable to glaucoma, cataracts, or eye damage and sensitivity.
Cognitive Behavioral Therapy for Seasonal Affective Disorder
Therapy generally is a worthwhile mental health tool for people affected by seasonal depression. Research suggests that cognitive behavioral therapy, a selected type of talk therapy, has been shown to positively impact individuals with winter or summer SAD – especially long-term ones.
CBT helps you discover negative thoughts and replace them with more positive ones so you’ll be able to higher cope with challenges and fears. Over several sessions, a therapist will show you how to learn and practice rest, resilience, stress management, and stress management techniques.
Drugs and antidepressants
In some cases, a health care provider may prescribe a drug to assist a patient with SAD symptoms. Most doctors will first prescribe a selective serotonin reuptake inhibitor (SSRI) comparable to citalopram, fluoxetine, or sertraline. But in some cases, they can also prescribe bupropion, which is particular to seasonal depression.
These drugs increase the extent of serotonin within the brain by blocking its absorption by certain nerve cells. They encourage calm and happiness while reducing anxiety. Your doctor may prescribe this treatment before symptoms occur. Medications may take a while to take effect, and it could take several tries to search out which works best.
Touching the bottom with the doctor
When you think chances are you’ll be scuffling with Seasonal Affective Disorder, don’t ignore your symptoms.
Make an appointment together with your GP or doctor. Primary care physicians can diagnose and treat lots of of conditions. They can even refer you to a mental health expert in the event you need more specialized care.
When you are already working with a mental health skilled, schedule your next mental health appointment in the event you have not already. As all the time, they may work with you to grasp the symptoms and feelings you’re experiencing and create a customized care plan.