As the temperatures drop and hours of daylight lessen, so does the general mood of people in the USA, causing seasonal depression, otherwise known as SAD, to take hold of the population throughout the United States. Many have been comforted by new research that provides credible evidence of an increased severity of SAD symptoms occurring during the 3rd week of November. The downward trend in daylight hours and the stress associated with the December holiday season converge at that time to create a peak period for the occurrence of SAD.
Clinicians remind us that the occurrence of SAD has a specific biological and environmental component. The reduction of sunlight during the fall disrupts the body’s circadian rhythm (the cycle of metabolic, emotional, and behavioral activity over a 24-hour period) and serotonin levels, the brain chemical responsible for feelings of happiness. The various stresses associated with the end-of-the-year holidays (e.g., financial, family dynamics) can contribute to increased feelings of hopelessness and fatigue in addition to the biological effects associated with the loss of sunlight. Many people experience an annual pattern of low motivation, difficulty focusing, and a feeling of emotional heaviness that starts around the 1st part of November and continues through the Christmas holiday season each year.
Fortunately, with the increasing amount of attention being placed on SAD and the growing number of people seeking professional help earlier for struggling with SAD, there is hope for many suffering from SAD. Therapists encourage people experiencing SAD to view it as real and treatable versus as a personal failure. Evidence-based treatment options for SAD include the use of seasonal affective disorder light therapy boxes that simulate natural daylight, developing structured living routines, and, if warranted, the use of medications and/or talk therapy. Establishing small but consistent habits, such as taking very short daily walks, checking in socially with friends/family (not necessarily employing the use of a phone), and limiting large amounts of alcohol consumption, will also improve the wellbeing of those suffering from SAD.
The providers recommend those who suspect they may be affected by seasonal depression put together a “winter wellness plan” with the help of their support network. Some ideas for doing this would include scheduling therapy appointments for the winter months, scheduling more energizing activities for the winter months, and asking friends and family to keep in touch during difficult weeks more than they would normally.
Employers and schools are starting to recognize that seasonal depression exists. Some employers are implementing flexible work schedules or wellness programs. Others are providing psychoeducation about the relationship between the seasons and changes in mood.
In the future, mental health providers hope that by utilizing an understanding of the patterns of seasonal depression, they can shift the way that they provide care to be more proactive rather than reactive. For the majority of individuals affected by seasonal depression, the very first step to feeling a little bit brighter in the dark days of winter is simply knowing how to identify this condition and that there are many others out there suffering from the same situation.
Source: NIMH – Major Depression Statistics
Leave a Comment