Seasonal Depression: Why Am I So SAD?
The first chill in the air marks the best time of year… for some people. Donned in their comfy sweaters, fuzzy scarves, and fluffy socks, they are ready to go out and enjoy all the cozy activities that the drop in temperature brings. For others, the frigid breeze signals less joyous feelings, such as sadness, irritability, or fatigue. If you happen to be one of those people that struggle with finding happiness during this season, please know that there is hope for you – and you are not alone. An estimated 5% of adults in the US are dealing with seasonal depression.
What is Seasonal Depression or Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a form of depression where people experience changes in mood usually during the fall and winter months. In the United States, daylight savings time ends in November. The earlier onset of darkness, coupled with generally less sunlight throughout the winter leaves some people feeling gloomy. Daylight savings time can cause a significant shift in your circadian rhythm, which disrupts your normal sleep cycle. The disruption in restful sleep can lead to fatigue, mood changes, and other depressive symptoms.
The fall and winter months are also known for the holiday season. While exciting for some people, the holidays can be a very stressful, painful, and lonely time for others. This season is often very emotionally and financially demanding, which can feel difficult to manage. Spending a copious amount of time with friends and family can leave a person feeling exhausted, comforted, lonely, or anxious, or a mix of emotions. The changes in daily routines, increased travel, or hosting extended family members, and the highs and lows of celebrations can be disorienting, and ultimately contribute to sadness during this time of year.
Is Seasonal Affective Disorder an actual diagnosis?
The Diagnostic Manual of Mental Disorders (DSM-5) defines this disorder as– Major Depressive Disorder with Seasonal Pattern. If you experience recurrent depressive symptoms at a particular time of year, then you may meet the criteria for this diagnosis. Schedule an appointment with a mental health provider for further consultation.
What are some ways of treating Seasonal Affective Disorder?
Various forms of psychotherapy and medication are shown to be effective in treating depression. Consulting with a mental health provider is the most efficient way to identify the best mode of treatment. In the meantime, try these tips to help cope with the sadness.
- Soak up as much sunlight as possible. Spending time outside or near a window when the sun is the brightest can help increase your serotonin which will in turn lift your mood. You may also consider using light therapy, under the guidance of a physician or therapist.
- Focus more heavily on health and wellness. Getting to the gym and maintaining a healthy diet are certainly not the highest priority during the holiday season. However, the sudden increase in rich foods and spirits can contribute to feelings of fatigue. Do your best to incorporate mindful exercise and eating habits to restore some balance. Yoga is a great low-impact and calming exercise to incorporate.
- Rest. Building and maintaining a regular sleep schedule can be very helpful in regulating your mood. Spending some additional time to wind down and commit to better sleep hygiene can aid in feeling better this season and year-round.
- Pay it forward. When we are feeling depressed it is sometimes too difficult to consider how others are impacted by this season. Taking time to volunteer, donate, or showing support to others in need has been shown to help with depression and mood.
- Give yourself grace. This time of the year can be difficult for anyone. Despite those often loud commercial slogans, this is not always a holly jolly time. Celebrate yourself for making it to the parties, or for deciding to spend home alone for self-care instead. Things may feel particularly rough right now, but it will get better. The seasons will change and so will your mood.
Whether you are feeling the season’s greetings or bah humbug, we wish you a healthy, peaceful, and meaningful holiday season. If you would like a little more support, feel free to give us a call at (615) 582-2882 or send us an email to clientcare@nashvillepsych.com.
