Bonnie Lane: Feeling SAD? There are ways to improve your mood
Seasonal affective disorder (SAD) is recognized as a recurring major depressive disorder, typically starting in the fall and winter and spontaneously improving when spring arrives. It’s usually associated with less sunlight and shorter days. Some people attribute the symptoms to stress surrounding the winter holidays, but that’s more of a seasonal coincidence.
It may look like it, but it’s not just the blues.
Individuals with SAD may have difficulties with memory, thought processes and motor abilities. SAD can evolve into something more serious if left untreated, particularly if you already have a diagnosis of a mental health disorder. SAD may occur alongside other disorders such as bipolar disorder, obsessive-compulsive disorder (OCD) and alcohol use disorder, but it can be a diagnosis by itself.
While anyone can develop SAD, some groups are more prone to it. Seniors with health issues or who live in social isolation are more at risk, and SAD can worsen feelings of isolation. Conversely, seniors who live in communities have a lower incidence of SAD because there are social activities to keep them engaged after the sun goes down.
SAD seems to be most prevalent among women, usually showing up in someone’s 20s and early 30s.
It's important to understand, though, that SAD is not the same as clinical depression. If your mood was fine all summer but you’re starting to feel low as winter approaches, it is likely SAD. If you feel this way all the time, you need to look into treatment for clinical depression.
SAD and depression share many of the same symptoms. Here are some of the most common:
• Changes in eating habits (eating more or not enough)
• Increased alcohol consumption
• Not being able to get out of bed
• Lack of motivation, feeling hopeless and/or helpless
• Problems focusing at work
• Loss of interest in socializing
• Household chores remaining undone (laundry, dishes, etc.)
Current research is focusing on better understanding the underlying biology of SAD and improving long-term treatment strategies. Findings so far indicate that SAD may be caused by changes in brain chemistry or inflammation. Fortunately, treatments are better understood.
One of the most common front-line treatments is bright-light therapy (BLT), also known as phototherapy. It involves exposure to bright light with the use of a light box, which can be purchased at stores or even online for as low as $150. Getting outdoors in the morning sunlight for about 20 minutes can also help.
It’s not completely understood why light therapy seems effective for many people. Researchers think it boosts serotonin, sometimes called the “happy chemical,” because it increases feelings of calm, contentment and happiness. Exposure to certain light also has a positive effect on melatonin, a hormone that helps regulate the sleep-wake cycle. Better sleep can ease symptoms of SAD.
Another form of treatment is cognitive-behavioral therapy, which focuses on challenging unhelpful thoughts and beliefs — “negative self-talk” — and replacing them with positive self-talk. In the case of SAD, the therapy targets “seasonal beliefs” that express negative attitudes about the seasons, light availability and weather conditions. Studies have found that this type of therapy is more effective and longer-lasting than phototherapy.
Almost everyone can feel a little down at some point or another. These feelings may evaporate within a few days. But if they persist or keep recurring, it’s time to ask your primary care provider about being screened for SAD. A physical exam should be part of a screening as well because symptoms can arise for a variety of health reasons related to hormones, medications, or a bacterial or viral infection.
SAD may bring on thoughts like “Everyone would be better off without me.” Do not ignore those thoughts. If you or a loved one is in crisis, call 911 or go to the nearest emergency room. You can also call the Suicide and Crisis Lifeline at 988; veterans can reach specialized help at 998, press 1, or text 838255.
When we’re feeling SAD or depressed, it’s easy to retreat into feelings of helplessness and hopelessness this fall and winter. Recognizing the symptoms of seasonal affective disorder, and knowing where to turn for help, are the first steps toward a more enjoyable winter season.
• Bonnie Lane, M.S., is principal consultant with Family Support Services in Northbrook, specializing in supporting families whose loved ones suffer from severe mental illness or substance addiction. Daily Herald readers can contact her at (847) 651-1554 or bonnielane@thefamilysupportservices.com.