What to do if You Suspect Seasonal Affective Disorder
Seasonal affective disorder (SAD) is a type of depression that cycles with the seasons. In most cases, the symptoms appear in the fall and winter. However, some people experience SAD in the spring and summer months. The symptoms associated with SAD are similar to depression and include loss of interest, sleep difficulties, low energy, lack of appetite and feelings of hopelessness. Those who experience depression when the seasons change, may have SAD and should consider looking a little deeper. Fortunately, there are some things that can be done.
Approximately 10 million Americans have SAD, with another 10 to 20% of the population exhibiting mild symptoms of the condition. The nature of SAD is cyclical and changes along with the seasons, leading many to believe they just have the blues. SAD is more severe, however, and generally requires intervention. Ler's look at what the experts say.
Understand the Cause
Knowing that SAD is the culprit can help sufferers to take control of their symptoms and get help. However, getting it under control may prove easier said than done—so it's important to get help. According to the Mayo Clinic, the specific cause of SAD is unknown. But experts have been able to pick up some patterns and develop a few theories. SAD may be the result of:
- Circadian Rhythm Disruption - The body’s internal clock keeps us going, but changing seasons could disrupt it, leading to depression.
- Serotonin Level Drop - Serotonin levels drop in the winter months when there is less sunlight. Serotonin has long been linked to depression.
- Melatonin Level Change - Melatonin helps us sleep, and the changing seasons can make it rise or fall.
Some people are more susceptible to SAD than others, so that may be an important clue. Those most at risk include people with a family history of SAD, those who already have depression and those who live farthest from the equator.
Change Habits as a Starting Place
Those who have mild SAD may be able to make some lifestyle adjustments to correct the issue. According to the National Institute of Mental Health, taking vitamin D and getting a light-therapy lamp may help tremendously. Patients should discuss dosing with their doctors, but a prescription dose of 50,000 units of vitamin D once or twice a week may be beneficial. For light therapy, spend 20 to 60 minutes a day in front of a 10,000 lux lightbox. These are available all over the place now including many hardware and home stores and even Amazon has many to choose from.
As you may have surmised, an optimal sleep pattern is vital for combating SAD. If a person's sleep pattern is wonky, it's vital they begin practicing good sleep hygiene to get restful and complete sleep. This involves limiting daytime naps, quitting caffeine long before bed, exercising regularly, maintaining a consistent bedtime routine and adjusting the sleep environment for maximum sleep.
Seek Professional Treatment
SAD can be a serious condition that requires medical treatment. A doctor can help those who suspect they have it to combat SAD by prescribing antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) or bupropion.
Therapy can help as well. Cognitive-behavioral therapy (CBT) seems to be effective for SAD. This treatment involves changing thought and behavioral patterns to reduce symptoms or cope with the condition — which may seem dismissive but remember, SAD is temporary and seasonal. Sometimes the key is just to help someone get through until the sun returns.
SAD is different than the occasional blues that everyone experiences on cold, dreary days. It is prolonged and not easy to snap out of. If you have had feelings of depression for most days covering the span of two weeks, you should see your doctor, says WebMD. Early and a multi-pronged approach to intervention for SAD is key.
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