Living with seasonal depression and how to battle the winter blues
Parkland mental health therapist offers tips on navigating the ‘SAD’ condition
During the fall and winter seasons, the days are shorter and the nights are longer. This reduction of daylight, which encourages many to just stay indoors and skip outdoor activities altogether, may increase the risk of developing SAD, or seasonal affective disorder. SAD includes symptoms of depression, fatigue, withdrawal and changes in appetite.
“The holiday season also has the potential of increasing SAD,” says Jeanette Dominguez, LPC, Lead Mental Health Counselor at Parkland Health. According to the National Institute of Mental Health (NIMH), SAD symptoms start in the late fall or early winter and go away during the spring and summer. In most cases, people who have normal mental health throughout most of the year exhibit depressive symptoms at the same time each year, most commonly in winter. Common symptoms include sleeping too much, having little to no energy and overeating.
Scientists do not fully understand what causes SAD. Research from NIMH indicates that people with SAD may have reduced activity of serotonin, which helps regulate mood. Additionally, research suggests that sunlight controls the levels of molecules that help maintain normal serotonin levels, but in people with SAD this regulation does not function properly, resulting in decreased serotonin levels during the winter.
One recommendation Dominguez suggests to people with SAD is to prepare for the change of weather and less sunlight by creating a space that makes you feel energized and motivated. She recommends adding brighter colors in the home, selecting brighter colors from your wardrobe to wear and/or adding brighter lighting in your work and home spaces.
Since the 1980’s light therapy has been one treatment invented to help people with SAD, according to NIMH. The idea is to expose people to a bright light to make up for the lack of sunlight in darker months. For this treatment, NIMH says the person sits in front of a very bright lightbox (10,000 lux) for about 30 to 45 minutes daily, usually first thing in the morning, from fall to spring. The light boxes, which are about 20 times brighter than ordinary indoor light, filter out the potentially damaging UV light, making this a safe treatment for most. However, people with certain eye diseases or people taking certain medications that increase sensitivity to sunlight may need to use alternative treatments or use light therapy under medical supervision.
Always talk with your healthcare provider when deciding on trying various treatments to determine which best suits you. Other advice? Be around people during the holidays. “Do your best to avoid being alone when you feel sad or depressed. Make plans to join friends or family for the holidays,” says Dominguez.
Other treatments include:
- Psychotherapy
- Antidepressant medications
- Vitamin D
If being alone is more up your alley, she recommends practicing self-care by indulging in a good book or listening to music. “There is not a one-all fix-all solution, so if one thing is not working, try something different,” says Dominguez.
While we all wait for the sun to return more often during the spring and summer months, behavioral health experts continue looking at new ways to prevent, detect or treat SAD. If you or someone you know may benefit from talking to a healthcare professional about treatment options, Parkland offers behavioral health services through the Community Oriented Primary Care health centers. For more information, visit www.parklandhealth.org.
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