Seasonal Affective Disorder
Winter is creeping up on us, which means the holidays are right around the corner! It can also mean signs of seasonal affective disorder, or SAD, may appear. SAD is a type of mood disorder triggered by shorter days and reduced daylight, leading to symptoms of depression. ‘Tis the season to be aware of the prevalence of these symptoms and practice self-compassion throughout these colder months.
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What is SAD?
Seasonal affective disorder, or SAD, is a type of depression that occurs most often in fall or winter. Shorter days and reduced sunlight are linked to a chemical change in the brain that produces symptoms of SAD. An increased production of melatonin, a sleep-related hormone, has also been linked to SAD. The body naturally generates melatonin when it is dark, and shorter and darker days lead to more melatonin production.
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Symptoms
Symptoms of SAD include those similar to depression such as persistent feelings of sadness and hopelessness, along with a noticeable loss in interest in activities. Some SAD-specific symptoms include oversleeping, overeating, weight gain, low energy levels, irritability, anxiety and social withdrawal.
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What can I do? | Treatments
- Exposure to sunlight: Spending time outside or even near a window can relieve symptoms.
- Exercise, eat well and stay connected: Get regular exercise and eat healthy, well-balanced meals. Spend time with friends and stay connected with family.
- Light therapy: When increasing sunlight isn’t an option, exposure to a light box for a specific amount of time may help relieve symptoms. However, light therapy is even more effective when combined with another SAD treatment.
- Psychotherapy: Cognitive-behavioral and interpersonal therapy can improve any negative perceptions that you may have about yourself and your situation. It can also assist with the identification of stressors and how to manage them.
- Antidepressants: Prescription medications can help correct the chemical imbalances that may lead to SAD.
- Self-compassion: Self-compassion is the ability to extend patience, forgiveness, acceptance and care inward to yourself. It is a way for people to care for themselves when faced with challenges. People who are self-compassionate often experience greater happiness, are more optimistic and have increased motivation.
