By: Faith Kollie, Kennedy College of Sciences Well-being Leader
What is Seasonal Depression?
Did you know that seasonal changes can affect your emotions? Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that occurs due to changes in the seasons. It occurs mostly during fall or winter storms. People suffering from SAD might experience a short period of time where they feel sad, unmotivated, or unlike their normal selves. They might also feel hopeless, irritable, tired, or guilty. Depending on the season, individuals with SAD can also have trouble sleeping or indulge in oversleeping.
Causes of Seasonal Depression:
Although the exact cause of SAD has not yet been determined, studies have shown that people with winter-pattern seasonal affective disorder have reduced levels of brain chemical serotonin and Vitamin D (NIH). This is due to the lack of sunlight received during the wintertime.
Prevention:
It is important to discuss a treatment plan with a healthcare provider if you are experiencing signs of seasonal affective disorder.
Below, I have listed some strategies to help reduce the risk of developing SAD:
- Exercise: Keeping your body active is one way to increase dopamine levels and prevent negative thoughts.
- Socialize: Being alone can initiate feelings of loneliness and depression, so try to spend more time with your loved ones and people that make you happy. It can even help to voice your thoughts to these people for advice. Additionally, try to make some new friends if you can. Who knows, you might end up sparking a lifelong relationship!
- If you want to talk to someone about your well-being, you can schedule an appointment with me or one of the other Well-being Leaders. I can help you find ways to manage stress, provide counseling, and guide you to services and resources that will help you avoid seasonal depression. Click this link to schedule an appointment: https://www.uml.edu/wellbeing/well-being-leaders.aspx .
- Eat a Healthy Diet: Although it can be easy to develop unhealthy eating habits sometimes, it is important to try your best to manage your diet. It is key to eat healthy meals that are rich in vitamins and minerals (such as omega-3 fats), as this can help boost your morale and make you feel more balanced.
- Change your setting: Changing your environment is vital in re-calibrating your mind. Sometimes, being in one place can produce a sense of feeling stuck, which can negatively impact your emotions. Try to go out more and explore places you’ve always hoped to visit.
Treatment:
What if you’re like, “I think I already have it”?
It is important to talk to a professional, however, here are some recommendations you can follow to help treat SAD, according to the National Institute of Mental Health:
1. Light therapy: Light therapy can help in treating SAD caused by the winter weather. This therapy is used to help with the reduction of sunlight exposure during the colder seasons, and it involves sitting in a bright light box (about 10,000 lux). The harmful UV rays are filtered out of the light to ensure safety.
2. Vitamin D intake: With the reduction of sunlight in the winter, vitamin D deficiency is more likely to occur. Talk to your provider about taking vitamin D supplements to maintain your health.
3. Anti-depressant medications: These medications can help fight against seasonal depression and can be used in combination with talk therapy. Antidepressants work by affecting how the brain produces and uses chemicals involved in mood swings and depression.
4. Psychotherapy: Also known as talk therapy, this type of treatment educates individuals with SAD on new and improved ways of thinking and aims to change depressive behaviors.
Seasonal depression can be difficult to deal with, and it can also be hard to detect, but taking proactive steps to prevent symptoms is key. Remember, it is important to reach out to a professional if you feel symptoms start to worsen.
Citations:
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder