Feeling sad? It might be S.A.D.
You might have heard of “Winter Blues”, “Seasonal Depression”, or “Winter Depression”. All of these terms are typically used to describe the changes in mood, feelings of sadness, and fatigue that many people experience in the late months lasting until what sometimes feels like spring. If you have experienced this or know people in your life who have, you’re not alone! Let’s talk about what all this means…
Clinically, we call this collection of experiences Seasonal Affective Disorder, otherwise abbreviated as SAD (accurately but respectfully). SAD is recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as a specific type of depressive experience that exhibits a seasonal pattern. What is present during fall and winter months might not be present during spring and summer months. SAD is not it’s own diagnosis, however, is recognized as a specific type of Major Depressive Disorder (MDD). Because of this, most signs and symptoms of SAD are shared with MDD with some additional features. The following symptoms may be present with both:
Feeling depressed most of the day, nearly every day
Loss of interest or pleasure in all, or almost all, activities
Significant weight loss when not dieting or weight gain
Sleeping too much (hypersomnia) or too little (insomnia)
Feeling agitated/restless or sluggish/slowed down
Fatigue or loss of energy
Feelings of worthlessness or excessive or inappropriate guilt
Difficulty thinking or concentrating, or indecisiveness
Frequent thoughts of death or suicide.
When we bring in the additional SAD features, one might more commonly experience:
Loss of energy
Sleeping too much (hypersomnia)
Overeating
Weight gain
Craving of carbohydrates
With some or all of these symptoms in mind, your mental health provider will also consider the following:
A. There must be a regular relationship between the beginning of depressive episodes and a particular time of year (i.e. fall & winter).
B. Endings of depressive episodes must also occur at a particular time of year (i.e. spring & summer).
C. There must be evidence for seasonal relationships with depressive episodes for at least 2 years. Non-seasonal depressive episodes must not be experienced in this same time period.
D. Seasonal depressive episodes must substantially outnumber the non-seasonal depressive episodes in a person’s lifetime.
That’s a lot of info! Thanks for hanging in there this far. Being able to identify symptoms are important in helping identify depression in our own lives and the lives of those we care about. SAD is not all bad news, with appropriate mental and physical health care, these symptoms can be monitored and addressed. If immediate help is needed, please call the National Suicide Prevention Lifeline at 1(800) 273-TALK (8255) or 988.
What Contributes to SAD? While there’s no singular cause, findings suggest that reduced exposure to sunshine can affect important brain neurotransmitters (serotonin), hormones (melatonin), and vitamins (vitamin D) required to regulate mood, sleep cycles, and energy levels.
How Is SAD Addressed? The National Institute of Mental Health (NIMH) recognizes 4 categories including: light therapy, psychotherapy, antidepressant medications, and vitamin D.
In therapy, it is important to consider all biological, psychological, and social factors that might contribute to changes in mood at any time. To maintain mental health and wellness and increase coping of depressive symptoms, I might also generally recommend:
Engaging in joyful movement and/or exercise
Connecting with others through positive social interaction (try sharing your experiences, chances are you’re not alone)
Managing stress
Participating in hobbies and personal interests (yes, even if it’s not as enjoyable!)
Taking extra care of yourself (think outside of the bare necessities)
Creating to-do lists for organizing responsibilities
Practicing mindfulness or meditation
Asking for help!
Still with me? You’re a rockstar. As a bonus, here is a link to a free library of amazing guided meditations by Tara Brach (Click Here). Some popular topics include: awareness, compassion, beliefs/thoughts, embodied presence, grief/loss, forgiveness, happiness/joy, and more.
I hope you and those you love stay well these fall and winter seasons. Please reach out if you have questions or comments about this post. It was created with information from The National Institute of Mental Health (NIMH), The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), as well as a culmination of personal clinical experiences. I hope to remain an avid and honest resource for mental health—let me know if there is a topic you would like to read more about. Lastly, if you or someone you know is thinking about starting therapy, I welcome you to reach out for a consultation (Click Here).
Warm regards,
Brittany