Struggling with Seasonal Affective Disorder (SAD)
SEASONAL AFFECTIVE DISORDER (SAD)
The often mentioned seasonal depression has become one of those catch all phrases that we use come the winter months. But is it real? The answer is yes, but there remains confusion and disagreement as to what it is specifically. Research shows that our circadian sleep cycle is thrown off during the winter months. The impact of this includes a reduction in the melatonin. This occurs in the hypothalamus, the part of the brain that regulates our appetite, mood, and sleep. Other research has shown that longer hours of darkness increases serotonin transporting (SERT). Serotonin is a neuromodulator often called our happy hormone, which our brain slowly releases throughout our day to maintain a certain level of well-being. With the brain releasing too much serotonin can increase depressive symptoms, as we have too many highs and lows throughout the day.
WHAT IT CAN LOOK LIKE?
A loss of pleasure
Feelings of despair, and worthlessness
Food cravings
Irritability
Feeling lethargic
Sleeping for longer or disrupted sleep schedules
INTERVENTIONS
PLAN OUTDOOR ACTIVITIES
Schedule positive activities during the day to get maximal sun exposure and light. If you have outdoor activities that you typically do later in the day, making sure to try and do them during the day is optimal. If you work in an office and actually get a lunch break, taking a walk during the afternoon becomes a nice and easy intervention.
LIGHT THERAPY
During light therapy a light box is utilized to replicate the effects of our outdoor light. Typically you sit in the vicinity of the light box to feel its effects.
As outlined by the Mayo Clinic, light therapy can help treat SAD but it is important to work with your health care professional when exploring this therapy.
Cognitive Behavior Therapy
Many mental health care professionals practice cognitive behavior therapy (CBT). According to National Center for Complementary and Integrative Health this form of therapy can be very helpful for people who suffer from SAD. When using CBT during my therapeutic sessions we explore methods for coping and techniques they can use in their daily lives to assist with SAD and their daily struggles.
