Recognizing The Signs & Symptoms of Seasonal Affective Disorder [SAD]

While the fall and winter seasons bring colorful changes, they can also be a source of struggle for many. Seasonal affective disorder, or SAD (aptly named), is defined as a form of depression resulting from the change in seasons.

Most commonly, SAD affects individuals during the fall and winter months due to the lack of sunlight, shorter days and colder temperatures. In fact, Daylight Savings Time specifically impacts our health. People generally have less energy and feel less motivated. However, SAD usually resolves itself upon the arrival of spring and summer. Although atypical, SAD can occasionally work in reverse impacting individuals in the spring and summer, resolving by fall and winter.

It's common to experience seasonal blues, but you do not have to suffer in silence. The first step to combatting seasonal depression is to recognize the signs and symptoms associated with SAD.

Common Symptoms

For those who experience fall-onset SAD, take time to inventory how you are feeling when the seasons begin to shift. The following symptoms can range from mild to severe:

• Lack of energy, sluggish, listless and feeling down most of the day on most days of the week

• Loss of interest in hobbies or usual activities

• Sleep disturbances or sleeping too much (having the desire to “hibernate”)

• Increase in carbohydrate cravings or comfort food cravings

• Feeling hopeless

• Lack of focus or inability to concentrate

• Feeling guilty or worthless

• Bingeing and weight gain

In contrast, those who experience spring-onset SAD symptoms typically experience insomnia, reduced appetite, weight loss and increased anxiety and/or irritability.

Causes

SAD appears to be rare in individuals under the age of 20 and generally women are affected more often than men.

It is believed the lack of sunlight impacts the brain chemistry, which may be one reason symptoms begin to appear. In addition, one of the body's naturally occuring hormone, melatonin, is directly linked to SAD since when the days become shorter, the body automatically produces more melatonin, causing a greater need or desire to sleep for longer periods of time.

However, SAD has no clear and defined cause.

Common Treatments

There are variousf treatment options and therapeutic modalities that support and are effective tools for those coping with SAD symptoms. Typical therapies include sunlight exposure (or artificial sunlight lamps), cognitive-behavioral therapy (CBT) and counseling, as well pharmaceuticals.

What should you do if you suspect you have SAD?

Developing a sense of awareness about how you feel at the start and end of each season is crucial. Create a self-monitoring system such as journaling, daily or weekly check-ins or a Likert mood scale (visual mood diagrams) you can use to easily chart your seasonal experiences. From here, you can identify patterns within your moods and habits.

If you suspect you are experiencing the beginning of SAD, it is best to seek guidance from a licensed mental health practitioner to identify an intervention before symptoms worsen.

Other tactics you can employ include:

• Move regularly and often

• Confide in a trusted friend or confidant about how you are feeling

• Check with your employer to see if they offer an employee-assistance program

• Practice mindfulness through breathing exercises and/or meditation

• Prioritize nutrient-dense foods and water

• Schedule time for yourself

• Identify preferred self-care practices such as a massage, reading and listening to music

• Grant yourself grace and space to heal as you need

SAD may be considered seasonal, but it is no less important to address than any other more chronic conditions. Seek the guidance of a licensed professional for a thorough examination and diagnosis to identify the best treatment for your unique and specific situation and set of circumstances.

*Credit to: Dr. Erin Nitschke NFPT-CPT, NSCA-CPT, ACE Health Coach, Fitness Nutrition Specialist, Therapeutic Exercise Specialist.www.acefitness.org