Written by: Alisha Trantham-Tittle (She/Her), MSW, LSW
As days grow shorter and nights longer, a heavy stillness sets in, often stirring sadness and emptiness. This seasonal shift, particularly during fall and winter, can lead to Major Depressive Disorder with a seasonal pattern known as Seasonal Affective Disorder (SAD). While it is most common in colder months due to reduced sunlight, some individuals may also experience depressive symptoms during spring and summer, referred to as summer-pattern Seasonal Affective Disorder (SAD).
Symptoms
During the fall and winter, many individuals with SAD experience deep fatigue that can lead to persistent sadness and a lack of interest in once-enjoyed activities. Simple tasks become challenging, concentration diminishes, and sleep patterns become erratic—some struggle to sleep, while others oversleep and feel drained. These individuals often crave comforting foods high in sugars and starches, which can lead to unhealthy eating habits and weight gain, culminating in feelings of hopelessness.
In contrast, those with the summer variant of SAD face heightened anxiety and restlessness. Sleep disturbances can disrupt their lives, resulting in unexplained weight loss and increased irritability, creating a cycle of emotional distress that complicates finding peace.
Causes
In the fall and winter, SAD can result from changes in circadian rhythm due to reduced sunlight. This lack of sunlight may lead to vitamin D deficiency and lower serotonin levels, affecting mood. Increased melatonin during these months can also cause increased sleepiness.
In contrast, summer-patterned SAD may reduce melatonin levels, leading to poor sleep quality and depressive symptoms. Changes in serotonin during this time can disrupt the circadian rhythm. Additionally, allergies and the pressure to wear lighter clothing can contribute to body image issues and negatively impact mental health.
Treatment
Psychotherapy
Psychotherapy is an effective way to manage Seasonal Affective Disorder (SAD), with Cognitive Behavioral Therapy (CBT) being a popular method. CBT focuses on identifying and reframing negative thoughts.
During sessions, clients collaborate with a therapist to recognize distorted thinking and replace it with balanced thoughts. The therapy also emphasizes behavior modification, encouraging clients to engage in uplifting activities, exercise regularly, and build social connections, all contributing to better emotional health.
By addressing unhealthy thought patterns and behaviors, CBT helps individuals feel more in control and better cope with SAD, ultimately enhancing their overall well-being and quality of life.
Self-Care
It is essential to prioritize self-care by engaging in outdoor activities, particularly during sunny days. Allocating time for daytime walks allows individuals to benefit from sunlight and fresh air.
Additionally, letting natural light in the home or workplace can greatly improve mood and boost energy levels. Rearranging furniture to create a bright and inviting environment, as well as positioning oneself near a window, can help maximize the amount of natural light received. Also, the use of vitamin D supplements and light therapy can enhance well-being, especially during the winter months when sunlight is limited. Vitamin D is essential for good health, and light therapy can benefit those who do not get enough sun exposure.
Socialization
Interacting with others is also beneficial for mood enhancement. Maintaining an active lifestyle is crucial for overall well-being, as physical activity triggers the release of endorphins, which contribute to feelings of happiness.
Nutrition
A nutritious diet plays a significant role in supporting mental health. Consuming foods high in omega-3 fatty acids, such as fish, eggs, nuts, and whole grains can positively impact an individual’s overall health. Speaking with a nutritionist or dietitian can also be helpful. Elements Counseling & Wellness Spa in Pittsburgh, PA, has connections to registered dietitians who take your insurance and meet on telehealth.
Sleep Hygiene
It is imperative to recognize the importance of adequate sleep. Establishing a calming bedtime routine, adhering to consistent sleep and wake times, and ensuring a comfortable bedroom environment can significantly improve sleep quality.
Medication
Antidepressants can be a valuable treatment option for individuals struggling with SAD, as these medications are specifically designed to help alleviate the symptoms associated with depressive disorders and enhance overall mood. It is important to note that a healthcare provider who specializes in mental health or primary care is responsible for prescribing these medications after a comprehensive evaluation of the patient’s symptoms, medical history, and overall health.
Conclusion
Seasonal Affective Disorder (SAD) usually occurs in the fall and winter months, primarily due to decreased daylight and longer nights, which can disrupt the body’s natural rhythms. Although it is less common, SAD can also manifest during the spring and summer. Fortunately, various treatments, self-care strategies, and other measures can help restore balance in affected individuals.
If you or someone you know is experiencing SAD and think therapy could be helpful, make an appointment with one of our therapists by emailing info@elementspgh.com or calling 412-336-8832.
The information contained in this blog does not replace professional treatment or diagnosis and is for educational purposes only.
