The arrival of fall may have a seasonal affect on your mental health …

by 0 Comments

As fall makes its full presence known, you might find yourself feeling a little moody or somewhat blue. That could be a simple, passing emotion, or you might be feeling the affects of “SAD,” which stands for Seasonal Affective Disorder.

Let’s answer some questions about SAD:

First, YES! SAD is very real! Some people dismiss the affects others experience this time of year as nothing more than simple moodiness, but SAD is definitely more than that.

So, what is SAD? Seasonal Affective Disorder is a type of depression related to the change of seasons. For most people, symptoms begin in the fall and continue throughout the winter. SAD affects about 1 to 2 percent of the population, particularly women (3 out of 4 persons experiencing SAD are women) and young people (in most cases, SAD is first diagnosed in people aged 18 to 30 and is less likely to occur as you get older), while a milder form of winter blues may affect as many 10 to 20 percent of people.

Okay, so what causes SAD? The specific cause for SAD remains unknown, but according to Mayo Clinic and the National Institute of Mental Health (NIMH), some primary factors related to SAD include:

    • Your biological clock (circadian rhythm). The reduced level of sunlight in fall and winter may cause winter-onset SAD. This decrease in sunlight may disrupt your body’s internal clock and lead to feelings of depression.
    • Serotonin levels. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.
    • Melatonin levels. The change in season can disrupt the balance of the body’s level of melatonin, which plays a role in sleep patterns and mood.

Alright, so what are the symptoms related to SAD? The National Institute of Mental Health states some of the signs and symptoms of SAD include:

    • Feeling depressed most of the day, nearly every day.
    • Losing interest in activities you once enjoyed.
    • Having low energy.
    • Having problems with sleeping.
    • Experiencing changes in your appetite or weight.
    • Feeling sluggish or agitated.
    • Having difficulty concentrating.
    • Feeling hopeless, worthless or guilty.
    • Having frequent thoughts of death or suicide.

In most cases, symptoms of SAD appear during late fall or early winter and go away during the sunnier days of spring and summer. Less commonly, people with the opposite pattern have symptoms that begin in spring or summer. In either case, symptoms may start out mild and become more severe as the season progresses.

The Mayo Clinic identifies symptoms specific to winter-onset SAD, sometimes called winter depression, to include:

    • Oversleeping.
    • Appetite changes, especially a craving for foods high in carbohydrates.
    • Weight gain.
    • Tiredness or low energy.

Symptoms specific to summer-onset seasonal affective disorder, sometimes called summer depression, may include:

    • Trouble sleeping (insomnia).
    • Poor appetite.
    • Weight loss.
    • Agitation or anxiety.

If you think you’re experiencing symptoms of SAD, when should you see a doctor? It’s normal to have some days when you feel down. But if you feel down for days at a time and you can’t get motivated to do activities you normally enjoy, see your doctor. This is especially important if your sleep patterns and appetite have changed, you turn to alcohol for comfort or relaxation, or you feel hopeless or think about suicide.

Can SAD be treated effectively? Yes. Treatments might include light therapy, medications, psychotherapy, and vitamin D supplementation (these may be used alone or in combination).

Is there anything you can do to help prevent SAD? Yes. Prevention Magazine has published an article suggesting 12 strategies that may compliment treatment. You can find that article by clicking here. General recommendations for self-care include getting as much natural sunlight as possible, exercise regularly (this may be as effective as medication!), stay engaged with close relationships, maintain a healthy diet, and managing your stress.

If you have symptoms of SAD, and those symptoms persist, see a doctor early so you can get the help you need to overcome this seasonal disorder.

Scotty