Yahoo Lifestyle What Is Seasonal Depression and How Is It Different From the Winter Blues?
Few people enjoy winter days that get dark around 4:30 p.m., but for those with seasonal depression, also known as seasonal affective disorder (SAD), it’s even worse. The changing of the season, long nights and cloudy days can have a great effect on your emotional and mental health. If winter always brings about extreme sadness, fatigue and decreased interest in things you usually love, you may have seasonal depression. Thankfully, SAD can be diagnosed and treated, and you can get through winters without worry.
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What Is Seasonal Depression?
“SAD is a depression that occurs each year at the same time, usually starting in fall, worsening in winter and ending in spring,” says Michelle Drerup, PsyD. “It is much more than just ‘the winter blues.’”
Seasonal depression is a type of depressive disorder, so you may have symptoms similar to depression like:
Irritability
Loss of interest in usual activities
Extreme fatigue and lack of energy
Anxiety
Inability to concentrate
Increased need for sleep
Craving for carbohydrates and weight gain
“This illness is more commonly seen in people who live in cloudy regions (like Cleveland!) or at high latitudes (locations farther north or south of the equator),” says Drerup.
In addition to climate, you’re much more likely to have seasonal affective disorder if you’re a woman. The National Institute of Mental Health reports that women are four times more likely than men to be diagnosed with seasonal depression. So if, for example, you’re a woman living in the Pacific Northwest who feels poorly every winter, SAD could very well be the cause.
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How Is Seasonal Depression Different from 'Regular' Depression?
The only difference between SAD and a major depressive disorder is its seasonal nature. That means that seasonal depression is a lot more serious than getting a little grumpy because it’s freezing outside. It can have a real effect on your work, moods and overall quality of life. “When the sadness or ‘winter blahs’ are occurring daily or nearly every day and impacting your daily functioning you should seek help,” says Drerup.
How Can You Treat Seasonal Depression?
To counteract the literal dark days, the best thing you can do is find your light. “Bright light therapy, also known as phototherapy, can be an effective treatment for seasonal depression,” says Drerup. “Bright light therapy is provided by a light box device that contains white fluorescent light tubes covered with a plastic screen to block ultraviolet rays. The recommended intensity of light emitted is 10,000 Lux.”
These phototherapy boxes are more powerful than your average lamp and provide enough light to help trick your brain into thinking it’s springtime. It’s best to use these lights in the morning as some studies suggest that light late in the afternoon may cause insomnia.
If you don’t have lightbox, a walk in the sun can also help. This may be tougher than it sounds, since a lack of sunlight is often the cause of seasonal affective disorder in the first place. Still, cloudy days still allow some sun rays to pass through and exposure to a little bit of outdoor light is better than nothing.
Since seasonal depression is a depressive disorder, treatments that work for depression can work for SAD. Talking to a therapist can help you manage your thoughts and emotions, though one type of therapy is especially good for seasonal sadness.
“Cognitive-behavioral therapy (CBT) is a very effective therapeutic approach to seasonal affective disorder,” says Drerup. “Research suggests that CBT produces the longest lasting effects.”
Antidepressants can also help ease symptoms, especially if they’re used in conjunction with light and talk therapy. Medication isn’t always necessary, but it’s an option if your depression is especially serious or greatly interfering with your life.
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Does Seasonal Depression Have Non-Medical Treatments?
Though light therapy, CBT and antidepressants are the most effective treatments, there are a few other ways to relieve seasonal depression symptoms outside of a doctor's office. Take a walk, jog or even a dance class—exercise has been shown to reduce SAD. You don’t have to be a gym rat to feel results: Light aerobic exercise will help increase oxygen flow to the body, increase heart rate, and generally improve your mood. A walk in the park may not cure SAD, but it can help you get through the worst moments.
If you’d rather not workout, you can meditate instead. The Mayo Clinic suggests relaxation exercises and meditation to relieve seasonal affective disorder symptoms. These moments of calm help clear your mind and give yourself a break from some of the negative thoughts that arise. Take just a minute to sit quietly and focus on your breath. That tiny moment of mediation can help you feel more at ease.
Lastly, don’t go through SAD alone. Any kind of depression will often make you want to isolate yourself. Instead, be sure to have contact with friends or family on a fairly regular basis. Getting a chance to talk about your feelings or simply being around people you care about can help lift your spirits. When you feel really down, a quick phone call to a friend can make a big difference.
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When Should You Seek Help for Seasonal Depression?
“If you think you have symptoms of seasonal depression, see your doctor for a thorough examination to make sure that these symptoms are not caused by another psychiatric condition or major medical illness,” says Drerup. “Your physician can help you choose the right treatment.”
There’s no shame in seeing a doctor for seasonal affective disorder. If your symptoms recur, it’s better to see a doctor and find a treatment that works for you than to suffer every winter. After your SAD diagnosis, you can decide if therapy, medication, or a bright, bright light work best for you. Either way, winter may not be a wonderland, but it doesn’t have to be a nightmare.
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