As the weather gets cooler and the days become shorter, have you noticed any changes in your mood and overall mental Health? You may be experiencing Seasonal Affective Disorder (SAD), aka Seasonal Depression, and this is more common than you may realize. According to the American Psychiatric Association, approximately 5% of adults in the U.S. experience Seasonal Affective Disorder and women are more likely to suffer from this than men. Those with SAD experience more than feeling down or blue on occasion. They may feel overwhelmed with hopelessness and/or feel their regular functioning is significantly impacted.
Symptoms of Seasonal Depression may include, but are not limited to:
- Feeling sad, depressed, worthless or guilty
- Difficulty thinking, concentrating, or making decisions
- Loss of interest or pleasure in activities once enjoyed
- Changes in appetite (i.e. binge eating)
- Change in sleep (i.e. sleeping for long periods of time)
- Loss of energy or increased fatigue
- Increase in purposeless physical activity (i.e. inability to sit still, pacing, handwringing)
- Slowed movements or speech
- Thoughts of death or suicide
What is Seasonal Depression
According to the Mayo Clinic, Seasonal Depression is a mood disorder that occurs at the same time each year. This is more prevalent in areas that receive less sunlight during certain months of the year.
Those struggling with SAD may find themselves having a more difficult time being motivated to go to work, schedule plans with family or friends or even get out of bed. Per Harvard Medical School, the fact that during winter we receive less vitamin D and do not experience as much sunlight can have a significant impact on our mood. “Sunlight exposure stimulates the hypothalamus, a part of the brain that helps control your circadian rhythm — the body’s internal 24-hour sleep-wake clock”. The circadian rhythm is influenced by environmental cues such as sunlight. The circadian rhythm has many functions such as regulating our body’s temperature, providing hunger cues, helps us stay alert and assists with sleep. With having less sunlight during the months of winter, the circadian rhythm is affected and mood decreases as well as a decrease in body functioning.
Coping with Seasonal Depression
Thinking about ways we can cope with seasonal depression is the first step. An increase in self-care is essential during these times. Call a friend, exercise, try a new activity, engage in a hobby you enjoy, journal, write someone a letter, have your favorite food, watch a movie or show you enjoy, dress up and go out, etc. When struggling, write about it or talk to someone. You are most certainly not alone. Practice being mindful of your emotions and address them. We want to practice validation and then take care of our needs. It is okay to have more needs and emotions to address during these times.
Next time you’re struggling with lack of motivation, push yourself to do even a small task you did not want to. When having negative thoughts try challenging them by thinking of the evidence against. Journaling how you are feeling can have beneficial effects and help you in acknowledging your feelings. Gratitude can also assist in changing your mindset.
How to Help Seasonal Depression
Many encourage “light therapy” to help treat seasonal depression by combatting the decrease in light exposure and intake in Vitamin D during these times of year. However, If you are really struggling with your mental health and need more immediate help, we are here to help! Therapists at Marwil & Associates are eager to talk with you and partner with you on your mental health journey.
Additionally, here are some free hotlines available:
- Illinois Warmline Hours of Operation: Monday through Saturday, 8:00 a.m. – 8:00 p.m. except holidays 866-359-7953
- 988 24-Hour Crisis Hotline
- Substances and Mental Health Services Administration-24 Hours 1-800-622-4357 (HELP)