What Is Seasonal Depression?
Seasonal depression, also known as seasonal affective disorder (SAD), is a form of depression that often manifests in the late fall and early winter when there are fewer daylight hours. SAD affects around three percent of the population and is more common in women (by four times) than men. It gets triggered by seasonal changes, especially during late fall or early winter. And for this reason, it is also called 'winter depression.'
The 'winter blues' are a subtle or milder version of SAD. It is a term used to describe winter-related mood changes, where the individual might feel sadness, low mood, or decreased energy due to reduced daylight hours. While not as severe as SAD, winter blues can still be depressing and affect a person's daily functioning. Summer depression, also known as summer-pattern SAD, is a less frequent form of SAD that some people may experience during the spring and summer.
What Are the Manifestations of Seasonal Affective Disorder (SAD)?
Despite adequate sleep, SAD frequently manifests as exhaustion and weight gain, led by overeating and carbohydrate cravings. Other more commonly seen symptoms are
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Persistent feelings of sadness or hopelessness.
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Loss of interest in previously enjoyable activities.
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Increased fatigue and lethargy.
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Difficulty concentrating or making decisions.
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Changes in appetite or weight, such as overeating or craving carbohydrates.
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Increased irritability or anxiety.
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Oversleeping or difficulty sleeping.
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Social withdrawal or decreased interest in social activities.
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Physical symptoms such as headaches or stomachaches.
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Thoughts of death or suicide (in extreme cases).
What Are the Symptoms of Seasonal Depression?
Symptoms specific to the season include:
1. Winter Pattern SAD Symptoms:
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Hypersomnia- Increased sleeping.
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Overeating- increased craving for carbohydrates.
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Weight gain.
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Social avoidance.
2. Summer Pattern SAD Symptoms:
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Insomnia - Decreased or troubled sleeping.
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Decreased appetite.
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Weight loss.
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Episodes of violent behavior, restlessness, and agitation.
Who Are at Risk for Developing Seasonal Affective Disorder?
Most studies have focused on women of childbearing age, but seasonal affective disorder is not age or gender specific. Lower estimates for men may be biased because some men are reluctant to admit to mood swings. SAD-like symptoms did not differ between men and women. Additionally, individuals can be more susceptible if they:
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Suffer from mood disorders like depression or bipolar disorders.
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Have a history of schizophrenia or widespread depression in the family.
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Live in cold countries, where there is a lesser duration of sunlight. Example: North or South Pole.
What Causes Seasonal Affective Disorder (SAD)?
The exact cause of SAD is not fully understood, but research suggests that it is related to changes in the amount of daylight during the fall and winter seasons. The reduced sunlight during these seasons can disrupt the body's circadian rhythms, the natural 24-hour cycle regulating important functions like sleep, appetite, and mood.
This disruption can lead to a drop in the levels of the neurotransmitter serotonin, which is involved in regulating feelings of happiness, and an increase in the hormone melatonin, which helps regulate sleep.
Lack of sunlight may increase melatonin levels, which can cause lethargy and sleepiness during the day in the winter seasons. Decreased daylight hours also affect Vitamin D levels. Reduced vitamin D level also decreases serotonin levels, which can further affect mood and behavior.
How to Diagnose Seasonal Affective Disorder (SAD)?
A mental health specialist, such as a psychiatrist or psychologist, often diagnoses SAD after carefully examining a patient's symptoms, medical background, and personal circumstances. The individual is asked to fill out a questionnaire by the healthcare professional. The criteria for diagnosing SAD include the following:
1. Depression or low energy moods, as well as a decline in enjoyment or interest in activities that normally bring joy for most of the day, nearly every day during the winter months.
2. At least two of the following symptoms: change in appetite or weight, sleep disturbances, feeling restless or slowed down, fatigue or loss of energy, difficulty concentrating, feelings of worthlessness or excessive guilt, or recurrent thoughts of death or suicide.
3. Significant distress or functional impairment in social, occupational, or other key domains is brought on by these symptoms.
4. These symptoms occur only during a specific time (typically during the winter months) and remit during the rest of the year.
SAD can be difficult to diagnose because it can mimic conditions such as chronic fatigue syndrome, an underactive thyroid, low blood sugar, viral illnesses, or other mood disorders.
How to Treat Seasonal Affective Disorder?
The treatment for seasonal affective disorder (SAD) typically involves a combination of lifestyle changes, light therapy, and, in some cases, medication. Here are some common treatments for SAD:
1. Light Therapy: This involves exposure to bright light for a certain time each day, typically in the morning. The light box emits a bright, white light that mimics outdoor light, and exposure to this light can help regulate the body's natural rhythms and reduce symptoms of SAD.
Most patients can safely receive this treatment thanks to the light boxes' ability to filter out potentially dangerous UV (ultraviolet) rays. It emits a much stronger light when compared to ordinary light.
However, persons who have certain eye conditions or are taking medications that make them more sensitive to sunlight might need to employ alternate therapies or light therapy while under a doctor's care.
2. Psychotherapy: Cognitive-behavioral therapy (CBT) can help identify negative thoughts and behaviors and develop coping strategies to manage symptoms of SAD. CBT has also been adapted for people suffering from SAD (CBT-SAD). It is usually delivered in two weekly group sessions over six weeks. It focuses on replacing negative thoughts about the winter season (for example, about the darkness of winter) with more positive thoughts. CBT-SAD also employs a technique known as behavioral activation, which assists individuals in recognizing and planning festive, engaging indoor or outdoor activities to combat the seasonal loss of interest.
3. Medications: Antidepressant medications known as selective serotonin reuptake inhibitors (SSRIs) can effectively treat SAD. It is advised, particularly if the symptoms of SAD are severe. These medications can significantly improve patients' moods. SSRIs commonly used include Fluoxetine, Citalopram, Sertraline, Paroxetine, and Escitalopram.
4. Lifestyle Changes: Regular exercise, a healthy diet, stress management techniques such as meditation, and spending time outdoors can all help manage symptoms of SAD. A dietary supplement of vitamin D can help improve the condition of SAD and its symptoms. Proper dietary habits, meditation practices, and maintaining a social life can help prevent SAD from developing in individuals living in colder areas.
Conclusion
Seasonal affective disorder (SAD) or seasonal depression is a common type of depression seen in individuals living in extremely cold areas or when it is late fall or winter season, with decreased daylight hours. It can affect a person's mood, as well as their general health. Any feeling of tiredness, depression, or crankiness, especially during a particular season, should be consulted with a mental healthcare professional. Light therapy and talk therapy have proved to reduce SAD symptoms. Maintaining a healthy diet and lifestyle can also help in preventing SAD.
