Overview
Seasonal Affective Disorder (SAD) is a real thing. It is a type of clinical depression related to the changes in season. The symptoms of SAD are comparable to Major Depressive Disorder but only occur at certain times of the year. Symptoms typically begin in mid-late fall (October or November) and last through early spring (March or April). The symptoms tend to peak in February. People living in higher altitudes and or latitudes are more susceptible to SAD due to diminished daylight hours during the winter.
Causes
Circadian Rhythm is our body’s natural, internal clock. This 24 hour cycle is influenced by the length of daylight and can contribute to symptoms of SAD. The hypothalamus is a part of our brains that produces sleep-inducing melatonin. Diminished daylight can trigger the hypothalamus to increase production of sleepy-time melatonin. Inversely, the mood-regulating hormone serotonin can drop during sunlight-deprived days also triggering SAD symptoms.
Treatment Options
– Light therapy: Sit in front of a bright light box for 30–45 minutes a day, usually in the morning, from fall to spring.
– Sunlight exposure: Spend time outside or near a window, even on cloudy days.
– Exercise: Regular physical activity can help relieve stress and anxiety.
– Sleep: Establish a regular sleep schedule and avoid oversleeping or napping.
– Diet: Eat a healthy, balanced diet and choose energy-boosting complex carbohydrates starchy vegetables (white and sweet potatoes, peas, corn), legumes (beans, lentils), and whole grains.
– Cognitive behavioral therapy (CBT): A talking therapy that can help you identify and manage stressors.
– St. John’s wort: An herbal remedy that may increase serotonin levels.
– Self-care: Do things you enjoy, like watching a movie, taking a bubble bath, or visiting a museum.
– You can also try to make your home and work environments brighter, such as opening blinds or adding skylights.
– Medications, such as bupropion hydrochloride, can offer some relief from SAD symptoms. These antidepressants can provide energy and motivation and increase the desire to socialize.
Conclusion
While Seasonal Affective Disorder can be quite challenging, there are many coping options available. Most important, if you are noticing indicators or if you have a history of SAD, being proactive about addressing the symptoms is key to managing the problem until the spring thaw.
Dr. David Hall is the owner of Hall Chiropractic Center. With over 40 years of experience, Dr. Hall is proud to serve the residents of Tega Cay and Fort Mill.
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