As the days get shorter and long winter nights set in, many people struggle with Seasonal Affective Disorder (SAD). In December, we are observing Seasonal Affective Disorder Awareness Month to highlight this disorder that affects millions of Americans each year.
SAD is a type of depression that corresponds with seasonal patterns, sometimes known as the “winter blues”. There is winter-pattern SAD, which corresponds with reduced daylight in the winter, and summer-pattern SAD. Winter-pattern SAD is usually more prominent in northern regions, like South Dakota, that see extremely short days. Those long nights, less sunlight, and colder weather can make this a tough time of year, especially for people who already have major depression, bipolar disorder, or ADHD. Young people are especially at-risk, and women are at a higher risk than men of experiencing SAD.
Here in the Black Hills, on the eastern edge of the Mountain Time Zone, we see it start to get dark before 5 p.m. in December. For people who work inside, they might not see much of the sun during the week. While researchers don’t know the cause of SAD, they believe the lack of sunlight disrupts some people’s ability to produce serotonin, a chemical in the brain that helps regulate important bodily functions like mood, sleep, and digestion. You may feel listless, unmotivated, or like withdrawing from social interactions. Not to mention that sometimes South Dakota’s winters – the wind, the cold, the snow and ice – make it difficult, if not downright dangerous, to venture out. Being cooped up can exacerbate feelings of loneliness and isolation.
According to the National Institute of Mental Health, symptoms of SAD overlap with symptoms of depression, which can include:
- Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
- Feelings of hopelessness or pessimism
- Feelings of irritability, frustration, or restlessness
- Feelings of guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy, fatigue, or feeling slowed down
- Difficulty concentrating, remembering, or making decisions
- Changes in sleep or appetite or unplanned weight changes
- Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
- Thoughts of death or suicide or suicide attempts
For winter-pattern SAD, additional symptoms can include:
- Oversleeping (hypersomnia)
- Overeating, particularly with a craving for carbohydrates, leading to weight gain
- Social withdrawal (feeling like “hibernating”)
For summer-pattern SAD, additional symptoms can include:
- Trouble sleeping (insomnia)
- Poor appetite, leading to weight loss
- Restlessness and agitation
- Anxiety
- Violent or aggressive behavior
If you or someone you love is experiencing SAD, treatment is available. Medical professionals recommend these as treatments: psychotherapy, or talk therapy; light therapy; antidepressants; and Vitamin D. These may be used on their own, or in combination.
Vitamin D supplements are available without a prescription at any store that sells vitamin supplements, but we recommend asking your medical provider for recommendations. You can also request blood work to check your Vitamin D levels. If they are very low, your provider may recommend injections to give a temporary boost to get you through the season.
For light therapy, Mayo Clinic recommends using a designated light therapy lamp with at least 10,000 lux of light exposure, and minimal UV rays. But if you have eye issues or eye damage from conditions like cataracts or diabetes, this may not be the best treatment for you. Talk to your health care provider to find out the best, safest treatment option. (We also believe in the healing power of holiday lights, so if you put up your Christmas tree early and call it “medicinal”, we’ll vouch for you.)
SAD is a real, diagnosable condition that can be debilitating for the millions who experience it each year. If you have been struggling or feeling like you’re “in a funk,” help is available. No one needs to just “push through” these winter months. Talk to your health care provider about treatment options.
And if you are interested in trying therapy, we are here to help. Give us a call at 605-580-7358.