The winter blues, summertime sadness, seasonal depression –
seasonal affective disorder goes by many different names. You may have noticed
that the colder months tend to get you down more easily and more often – you
definitely aren’t alone in this! An estimated 10 - 20% of depression cases
follow a seasonal pattern, predominantly autumn-winter depression and
spring-summer remission.
What is seasonal affective disorder?
Seasonal affective disorder or SAD is a type of depression
or bipolar disorder that disproportionately affects people at certain times of
year – most commonly in winter. Symptoms of SAD usually increase gradually over
autumn and winter, and improve with the beginning of spring. SAD is especially
common in young adults and women, and in temperate climates.
Symptoms of depression are often experienced with SAD, such
as sadness, decreased energy and activity, changes in sleep, appetite and
weight, or suicidal thoughts. Although SAD shares many symptoms with
depression, there are also specific SAD symptoms that differ from depression:
- Withdrawal
from social and previously enjoyed activities
- Increased
appetite, cravings for carb-heavy foods like potatoes and pasta, and weight
gain.Difficulty
sleeping, needing extra sleep at night and taking long naps
- Lowered
energy and ability to concentrate
- Decreased libido and
sexual function
People with SAD may also get an unusual rush of energy
around spring, when the warmer weather and sunshine returns. SAD usually starts
between the ages of 20-30 and lasts throughout the entire lifespan.
What causes seasonal affective
disorder?
It is unclear what the exact cause of SAD is. We do know
that the body has particular rhythms of sleep and wake that are activated by
light and dark, known as circadian rhythms. Circadian rhythms can also
determine changes in hormones, appetite, mood and other bodily functions.
Changes to your ‘body clock’ during shortened winter daylight hours may lead to
the symptoms of seasonal affective disorder.
What treatments are available for
seasonal affective disorder?
Light therapy involves
supplementing the shortened hours of sunlight with a ‘lamp’ or ‘lightbox’ that
produces up to 25 times as much light as regular sunshine. Duration can vary
from 30 minutes to 2 hours per day. These can be very expensive, and are often
reserved for severe cases of SAD.
Anti-depressant medication can also be used to treat SAD,
which requires a prescription. You can discuss the option of medication with a
general practitioner (GP), or psychiatrist to determine what type of medication
could be suitable for you.
Counselling utilising cognitive behavioural therapy can be
used alone or with medication or light therapy, to help treat the thoughts,
feelings and ‘hibernation’ behaviours, in addition to developing fun wintertime
activities.
What else can I do to manage Seasonal
Affective Disorder?
- Socialise!
Spending time with friends and family, and making an effort
to participate in your favourite activities can help reduce the effects of SAD.
- Exercise
can give you a rush of dopamine, improve self-esteem and
sleep cycles, and combat weight gain.
- Get
outside! When the sky is clear, try putting on
a warm jacket and getting outdoors to soak up as much sunlight as possible.
- Natural
light! Try to arrange the furniture in the
spaces you spend the most time in so that you can sit near a window, and trim
back tree branches that block sunlight into your work space.
- Vitamin supplements. Low levels of Vitamin D are associated with depression.
Sunlight helps with absorption of Vitamin D, and supplements can be bought over
the counter at the supermarket or chemist.
Where can I find more information?
Your GP, psychologist or other mental health professional
will be a great source of information about SAD, and can help you with
determining what type of treatment will be the most helpful for you.
Learning more about circadian rhythms can help you with
understanding how changes in your sleep across seasons impacts your mood: http://au.reachout.com/circadian-rhythms-and-depression
YouTube video by The Royal Institution: Click this link Why Winter Makes You SAD:
Seasonal Affective Disorder Explained or
copy www.youtube.com/watch?v=WUGePhoaCGM
into your browser.
Written by Ashlyn, ADAVIC Volunteer