Seasonal Affective (depressive) Disorder Explained - Effective Treatments & Coping Strategies

‘TIS THE SEASON 


“Here comes the sun.” “You are the sunshine of my life.” “You are my sunshine.” “Don’t let the sun catch you crying.” All these songs focus on the light and only the last one offers a hint of darkness. 


For many people (1.4% of Floridians and 9.9% of Alaskans) Seasonal Affective Disorder (SAD), and a less severe variety called “The Wintertime Blues” causes long-term and significant misery. While many people function better when the weather is bright and sunny, some enjoy at least the occasional rainy day to sit home and curl up with a book.  Most people are affected in the winter months, due to decreased sunlight, some people experience SAD in the summer months and a fewer number whenever there is a seasonal change.


Our bodies respond to sunlight and cycles of daylight and darkness. It affects our bodily functions, appetite, sleep cycles, energy and moods. Some are more affected than others and struggle with extreme or intense moods of depression with what we call SAD. SAD is a type or subtype of depression, and we will be primarily exploring one caused by a lack of natural light (sunlight).  


It is believed that the lack of sunlight affects a part of the brain in the area of the hypothalamus which is located toward the front of the brain in the limbic system. Blood levels of the pineal hormone melatonin are high at night and low during the day. Decreased sunlight may affect the ability of the hypothalamus to properly regulate melatonin levels which, in turn, affect sleep patterns.  Genetics may also be a factor, at least for some people who may be predisposed. Some behavior may also be learned or expected if children are exposed to adults dealing with SAD. It is sometimes seen in families.


Who gets SAD?  Women more frequently than men. People in the 20 to 40-year age group are most affected but also children and the elderly.  I recently saw an article suggesting people with lighter eye color (blue and grey) are more affected than those with darker color eyes due to how light enters the brain through the eyes.


What can you do about it? If you suspect you or a family member might be struggling with SAD, you can start by keeping a journal and tracking symptoms for a couple of weeks.  You can even use a large calendar and make notations of times, moods/emotions, events and weather.  This can help you discover if your reactions are in response to an event when you evaluate the intensity and duration over time.  If you see a pattern, are experiencing a number of symptoms, talk to a doctor bringing your journal or calendar with you.  If your symptoms are short term and not severe, you might try some techniques and strategies that others have found helpful before starting on medication. Of course, discuss this with your doctor as he/she may have a reason for wanting to start medication.  If  your depression is severe or you are experiencing any thoughts of suicide or self-harm, you need to seek attention immediately. 


Behavioral activation is a tool that has proven helpful in managing depression in general.  You can start by making a list of as many things you can think of that you would be doing if you weren’t depressed.  Ask yourself  “What do I like doing or even have been interested in doing if I weren’t depressed.”  Select a couple that stand out and you think you would be willing to do.  Set up a date and time to do each of them and mark them on your calendar or in your journal. Consider what might get in the way and problem solve how to manage that obstacle.  Rate how difficult you think it will be to do each item on your list – 0 (not difficult at all) to 5 (extremely difficult).  If you decide any item will be more difficult than a 3, reconsider that particular item, or select another item, or problem solve how to overcome the obstacle. As you complete each item on your list, consider how difficult it was to do that thing (0 to 5) and compare to how difficult you thought it would be. Did you do it anyway? How did you feel after completing it?  In DBT (Dialectical Behavior Therapy) terminology, we might refer to this as acting opposite to the emotion and problem solving.  Validate yourself and celebrate your efforts. Keep going.


Other steps you can take to help lift your mood and increase your energy and motivation are:
    •    Brightening and lightening up your environment with colors and natural light. Spending more time in natural sunlight, windows and open spaces.
    •    Get outside, if it’s cold; dress warmly and take a walk even if it’s around the block or your back yard.
    •    Exercise regularly, daily if possible, start slowly if you are new to exercise and pick an exercise you think you would enjoy and are capable of performing. Commit to at least 3 times a week. Simple stretches and short walks can give you a boost.
    •    Watch your diet. Plan and eat healthy meals and snacks. Create a menu and shop for the week.
    •    Reduce alcohol and caffeine as well as sugar.
    •    Keep track of what works. Cross off things that you’ve done. Add, revise, delete and make a note of what is helpful.
    •    Consider starting a hobby, something you’ve done in the past and enjoyed or something you’ve wanted to do. 
    •    Take a class, join a book club or discussion group.
    •    Volunteer for a charitable or community cause.
    •    Talk to people. Use your support system or build one if you don’t have one. People need people.
    •    Play music. Dance. Sing along with the music.
    •    Light therapy works for some people. SAD light boxes are available but do your research and be careful about type and quality. You can use a light box for 20 to 30 minutes a day and it’s generally recommended to use it every day in the beginning at least. Pay attention and track your results. 
    •    Other options are vitamins and medication (talk to your doctor).
    •    Alternative treatments are massage therapy, aroma therapy, and acupuncture. 
    •    Talk therapy can be helpful especially if you are having trouble getting motivated. A therapist can help you challenge irrational beliefs and develop a treatment plan. Sometimes you just need a coach.


I encourage people to identify and name their chosen values and personal goals in life. What is important to you and are you living your values, you will be happier if you are. It makes a difference. For more information on values see my values blog from June 2018:

http://elephantrockcounseling.com/therapist-blog/living-your-values-finding-purpose
(clickable link at the bottom of this page)


Some other factors contributing to wintertime (or anytime) depression are:
    •    Financial worries
    •    Family problems (divorce, separation, relationship issues)
    •    Lack of exercise
    •    Loneliness/Nostalgia
    •    Holiday stressors
    •    Overindulgence eating, alcohol, etc.
    •    Grief, loss, or reminders of those events


Lastly, if you think you might need help in getting started or managing SAD or are struggling with depression or anxiety, give us a call at Elephant Rock Counseling. We would be glad to work with you to move toward a happier life.


San Mueller, M.Ed., LPC, LBC-DBT Certified
Elephant Rock Counseling 
​Kirkwood, MO

San is a Licensed Professional Counselor with Elephant Rock Counseling, LLC.  San specializes in therapies that utilize mindfulness based principles such as Dialectical Behavior Therapy (DBT).  She enjoys teaching yoga, spending time with her family, and working with her clients.  

Living Your Values - Finding Purpose