Is it Spring Yet?: Coping with Seasonal Affective Disorder
Whether we like it or not, it is still winter, and March tends to be one of the snowiest months in Colorado. It can feel like winter drags on and on, and the winter months can be a difficult time of year for many of us. Seasonal affective disorder (SAD) is a form of depression characterized by its recurrent seasonal pattern where a person experiences mood changes during the fall and winter months, when there is less sunlight, that improve with the arrival of spring. SAD is more than just “winter blues” such that mood symptoms can be distressing and overwhelming and interfere with daily functioning. Winter blues are a milder form of SAD where you may feel like a sadder, sleepier, or slower version of yourself.
SAD A biochemical imbalance
About 5% of adults in the US experience SAD and another 10 to 20% may experience it in a milder form. It is more common in women than men, and typically starts when someone is between the ages of 18 and 30 years old. SAD has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. More specifically, people with SAD have decreased serotonin levels in winter, a neurotransmitter which helps regulate mood. People with SAD may also overproduce melatonin - a hormone which is central to maintaining a normal sleep-wake cycle - which can cause sleepiness. Changes in serotonin and melatonin disrupt normal daily rhythms, making it difficult to adjust to seasonal changes in day length and leading to sleep, mood, and behavior changes.
What are SAD symptoms?
SAD symptoms can vary from mild to severe and are similar to symptoms of depression: feeling sad, fatigue, changes in sleep (typically oversleeping), loss of interest in activities, social withdrawal, feeling worthless, difficulty concentrating, etc. Although spring is not too far away, now is a point in the season when you may feel increasingly fed up with winter. If so, it can be helpful to practice tips to manage SAD. This article discusses tips for maintaining mental health during the SAD season. Helpful tips include:
Establish a consistent sleep schedule by waking up and going to bed at the same time each day.
Engage in regular physical movement. Movement boosts mood and energy and, if done in the morning, can be a cue to wake up.
Get outside. Even when it’s cold, bundle up and spend some time outdoors.
Have realistic expectations of yourself. No one is perfect and can do it all. Having unrealistic expectations can fuel distress.
Stay socially connected and seek support from others. Withdrawing and isolating from others can increase SAD symptoms.
Schedule pleasant and/or meaningful activities that combat decreased interest.
CBT Denver can help with SAD
Here at CBTDenver, we are wishing you a healthy rest of the winter season!