Seasonal Affective Disorder

A woman holding her head in the living room.

Seasonal Affective Disorder (SAD): One type of depression is called Seasonal Affective Disorder (SAD). It varies with the seasons and is usually more intense during winter. Around 4% of people with SAD first experience symptoms in the fall. They feel depressed and lethargic throughout the winter. In some cases, SAD can also cause depression that lasts into spring or early summer, which is sometimes referred to as “reverse SAD.”

Understanding Seasonal Affective Disorder:

Symptoms of SAD can include several key issues, but are not limited to:

Feeling sad most of the time, nearly every day (depression)
Losing interest in activities that were once enjoyable
Changes in appetite and weight
Sleep disturbances
Slowed or increased energy levels
Difficulty concentrating
Feelings of hopelessness, worthlessness, or guilt
In severe cases, thoughts of death or suicide

The exact cause of SAD is still unknown, but it is believed to be linked to reduced exposure to sunlight. This reduction can affect the body’s circadian rhythm (its natural internal clock) and serotonin levels in the brain.

How a Therapist Can Help with SAD:

Therapy plays a vital role in treating SAD effectively. Here are several ways a therapist can help:

Cognitive Behavioral Therapy (CBT):

One type of psychotherapy that has been adapted for SAD is Cognitive Behavioral Therapy (CBT). CBT for SAD focuses on teaching healthy coping strategies, stress management, and identifying and changing negative thought patterns or behaviors that contribute to your symptoms.

Light Therapy:

Though not a traditional part of psychotherapy, many therapists recommend light therapy to combat SAD. This involves sitting near a light therapy box that mimics natural sunlight, helping regulate brain chemicals and improving mood. A therapist can guide you in using this therapy safely and effectively.

Mindfulness-Based Cognitive Therapy (MBCT):

Mindfulness-Based Cognitive Therapy (MBCT) combines cognitive therapy with mindfulness practices. It helps individuals, including those with SAD, stay focused on the present moment without judgment. Practicing mindfulness may reduce the impact of SAD symptoms.

Psychodynamic Therapy:

This type of therapy helps people explore emotional issues like grief, anger, or other suppressed feelings that may contribute to SAD. By bringing these emotions to light, individuals can confront and manage them more effectively.

Lifestyle and Home Remedies:

Therapists can also suggest lifestyle changes to alleviate SAD symptoms. This may include regular exercise, eating a healthy diet with plenty of fruits and vegetables, and getting enough sunlight. Stress management techniques like yoga or meditation can also be beneficial.

Medication:

In some cases, a therapist may refer you to a psychiatrist for medication evaluation, such as antidepressants, especially if your symptoms are severe or do not improve with other treatments.

Providing Support and Encouragement:

Living with SAD can be challenging, but therapists provide ongoing support and encouragement. They can help you create a plan to manage your symptoms and make positive changes, offering hope during the darker months.

Recognizing symptoms early and consulting a healthcare provider are essential. They can provide an accurate diagnosis and treatment plan. With the right therapy, you can manage your symptoms and feel better.