During the depths of winter it’s easy to find reasons to Netflix and chill rather than get out and about. That being said, if you find yourself crying, wanting to sleep more often than not and finding it difficult to get out of the house and go to work during the winter months, you may be experiencing signs of Seasonal Affective Disorder (SAD). First identified in the mid-1980s, this seasonal depression often occurs in the winter months and is moreso related to changes in darkness versus changes in temperature.
Symptoms of Seasonal Affective Disorder include: fatigue, needing to sleep more, increased appetite, depression, and difficulty engaging in work or social activities. Those with Seasonal Affective Disorder may feel symptoms come on due to cold, rain, or snow, however darkness seems to be the greatest trigger.
While all of us prepare for the colder months by changing out our wardrobes, changing our filters on our heaters, find our snow shovels and brushes for our cars, and other common preparations, it’s unclear whether individuals tend to prepare for the mental/emotional effects of months with less hours of sunlight.
SAD is a depressive disorder that mostly occurs in months during which the hours of darkness are greater than hours of daylight. Researchers are still attempting to study how lack of environmental light impacts mood, appetite, and loss of energy. Currently, researchers note that serotonin activity is inhibited or dampened by lack of sunlight and this shift is what causes changes to sleep, mood, appetite, and energy for those experiencing depression during winter months.
Ways to reduce the symptoms of SAD include exposure to artificial light that mimics sunlight, as this can increase serotonin activity and relieve these symptoms. One common treatment based on this is sitting someone with SAD in front of a light box (a device containing a broad-spectrum fluorescent bulb, emitting white light). Those with SAD are advised to sit in front of the box for 30 minutes a day, in the morning, after they wake up. While a light box is one option, it may not reduce all symptoms and has not been proven to reduce symptoms related to increased appetite. Those with SAD also make use of antidepressants that increase serotonin activity, especially when depressive symptoms interfere with their ability to work and engage in activities. Eating carbohydrates can also be helpful in reducing symptoms, this is why you often see heavy, comfort food recipes in magazines beginning in October. Eating starches increases production and activity of serotonin, as the brain chemical is made when carbohydrates are consumed with little or no protein.
However, it’s important to prepare for behavioral changes related to darkness, outside of light boxes, antidepressants, and lots of potatoes! Isolation exacerbates depression thus before the winter begins, it’s important to engage in activities that decrease alone time such as socializing with others in brightly lit environments. Working out, volunteer projects, spending time with family and friends, activities at libraries and community centers are all great ways to engage with others in warm environments. It’s important to make a commitment to participate in activities during the late afternoon when sunset occurs by 4 or 5 p.m. otherwise the temptation to crawl under the covers is pronounced.
For those of us up north, we experience increased hours of darkness once we pass the fall equinox after September 23rd, so it’s important to take the steps to prepare for more dark days so this time feels more bearable.
If you are experiencing seasonal affective disorder symptoms, it may be time to work with a therapist. Click here to get started.