Newswise — As clocks turn back and the season approaches winter with the end of daylight saving time, many people often suffer from seasonal affective disorder (SAD), better known as seasonal depression. The physical and mental effects can make it difficult to get through winter, but having the right tools can make all the difference, says senior psychologist Stephanie Marcello. Rutgers University Behavioral Health Care. Marcello spoke with Rutgers Today about the condition and what you can do to feel better.
What is SAD and what are its common symptoms?
As daylight decreases and temperatures drop, some people may experience symptoms similar to seasonal depression beyond the typical “winter blues.”
Seasonal affective disorder (SAD) is a type of depression that follows a seasonal pattern, most commonly occurring in the winter, but some people also experience it in the summer, known as summer seasonal affective disorder (SSAD). This is a type of depression that occurs seasonally, usually during the winter months, and subsides during the rest of the year. Symptoms of SAD are the same as those of depression, but vary in severity and intensity. Some symptoms include fatigue, feeling sad most days, trouble sleeping, including sleeping too much, eating too much or too little, weight gain or loss, feelings of hopelessness, and loss of interest in friends and activities you normally enjoyed.
These symptoms can interfere with personal relationships and can be quite disabling for some. Sometimes people may experience thoughts of suicide. Individuals may feel very different from how they feel during other seasons. Experts distinguish between depression and SAD by assessing whether these symptoms ease in the spring and summer. If you have had these symptoms for more than two winters, you may want to get evaluated for SAD.
Could spending more time outdoors during the day help reduce SAD symptoms?
Lack of exposure to sunlight is one of the causes of SAD, so getting as much sunlight as possible can help alleviate symptoms. If possible, go outside during the day and expose yourself to sunlight. Even small amounts of sunlight can help increase serotonin and improve mood. Taking a short walk or sitting near natural light at home or work may also help.
There are products on the market, such as bright light therapy, that claim to relieve SAD symptoms. Are these worth the money?
Bright light therapy (LT) has a long history. support research. Light therapy works through changes in circadian rhythms. These bright lights stimulate cells in the retina, which connect to the hypothalamus, a part of the brain that helps control circadian rhythms. Some studies suggest it is effective for up to 85% of individuals. It is best to start phototherapy in the fall, before symptoms appear.
Cognitive-behavioral therapy for SAD has also gained support in the literature and includes behavioral activation aimed at reducing avoidance and increasing participation in pleasurable activities during the winter, as well as treatment aimed at reframing depressive thoughts.
What are some simple ways to combat the effects of SAD?
Get out there, reach out to friends and family, join a support group, eat right (your symptoms may make you crave sweets and simple carbohydrates), eat foods rich in omega-3 fats, learn relaxation techniques, and do things you like and enjoy even when you don’t feel like it. If you experience any of these symptoms, it is very important to talk to friends and family and seek professional help when needed.
Besides light therapy, what other ways can you motivate yourself or trick your brain to overcome these symptoms?
Antidepressants, especially SSRIs, may help reduce symptoms, but it is important to talk to your doctor to decide if they are right for you. Engaging in enjoyable or meaningful activities even when your energy is low can trick your brain into releasing feel-good chemicals like dopamine and serotonin. Mind-body practices such as yoga, mindfulness, and meditation also reduce stress and improve emotional balance. Getting outside and being active, getting a good night’s sleep, and eating nutritious foods can also help regulate your mood. Don’t suffer in silence, ask for help. There are very effective treatments for SAD.
