It's that time of year again...for Seasonal Affective Disorder.

Happy Holidays!  Or perhaps not?  

If you experience symptoms of depression as we head toward the winter months, you may suffer from Seasonal Affective Disorder.  Yes, this is aptly referred to as SAD. 

What causes SAD, you ask?  Well, there is not an easy answer.  The disorder is defined by its symptoms and the primary cause is not clear.  It seems to begin as the days become shorter and some believe it is related to the amount of light we are exposed to each day.  Others believe those at a higher risk for depression will be even more susceptible as we approach the holiday season.  After all, the holidays have the capability to stress out even the most stable people! 

Symptoms of SAD tend to develop slowly in late autumn through the winter months and are usually similar to other forms of depression:

• Hopelessness.
• Increased appetite and weight gain (this differs from other forms of depression, where decreased appetite and weight loss is common).
• Increased sleep (this also differs from other forms of depression, where too little sleep is more common).
• Less energy and ability to concentrate.
• Loss of interest in work or other activities.
• Sluggish movements.
• Social withdrawal.
• Unhappiness and irritability.

What can you do to manage the symptoms of SAD?  

As with other types of depression, antidepressant medications and talk therapy can be effective.  There are also some things you can do at home to manage mild symptoms of depression.  However, if you are experiencing symptoms of depression that are having a negative impact on your daily activities, please seek help from a trusted professional. 

Here are a few things you can do to minimize mild symptoms of SAD:

• Get enough sleep.
• Eat a healthy diet.
• Follow all instructions when taking medications.  Communicate with your physician to identify and learn to manage side effects.
• Be aware of the early signs that your depression is getting worse. Have an action plan in place should it get worse.  Confide in a family member or friend for help. 
• Try to exercise more often and participate in activities you enjoy.

This should go without saying - but I still need to say it:  Avoid alcohol and illegal drugs!  Why?  Because they can actually increase the symptoms of depression.  In addition, they may also affect your judgment  and lead to suicidal thoughts.  NOT a good thing!

Again, if you believe you are struggling with any form of depression, please reach out to family members, friends and/or a mental health professional. I want you to experience the joy of the holiday season without the symptoms of depression weighing you down!

Okay, so you realize you fit the profile for SAD, now what?  

 

What are the treatments available?   

Antidepressants and treatments utilized with other forms of depression:  Established treatments for other forms of depression may be effective in the treatment of SAD.  Talk your physician and be honest about your symptoms to determine if this type of protocol is a possibility.


Light Therapy:  A special lamp/light box is utilized to mimic sunlight.

• To be effective, light therapy must begin in autumn or early winter, before the symptoms of SAD begin.
• A common practice is to sit a couple of feet away from the light box for approximately 30 minutes every day. This is usually done in the early morning, to mimic sunrise.  
• Be sure to follow your health care provider's instruction.  Side effects such as eye strain and headaches are common.  In some cases, light therapy may induce episodes of mania!
• Keep your eyes open during treatment, but do not look straight into the light source.

If Light Therapy is effective, the symptoms of depression should improve within 3 - 4 weeks.

DO NOT utilize Light Therapy if you are taking medications that make you more sensitive to light, such as certain psoriasis drugs, antibiotics, or certain antipsychotics.  Consult your physician before beginning Light Therapy.  Also, a check-up with your eye doctor is a good idea before starting this type of treatment.
  
If Nothing Else, Grin and Bear It!  With no treatment at all, symptoms of SAD may improve as the seasons change.  However, unless you are a bear and have the ability to hibernate throughout the winter, symptoms can be alleviated faster with treatment!

If you have any questions about SAD or any other mental health issues, feel free to contact me.  I can be reached through my website: www.lisakrystosek.com

Also - please check out my latest American Counseling Association Blog!