Seasonal Affective Disorder: Mental Health Moment
Seasonal Affective Disorder is a type of depression related to the change of seasons. Like any form of depression, this condition can impede everyday life, energy, and wellness. The acronym for Seasonal Affective Disorder (SAD) is a little on the nose, but the changes in mood and motivation seen with this condition should not be dismissed as simple "winter blues."
Nurse practitioner Stephanie Kimmes goes into detail about SAD in this post's video. Keep reading to learn about my personal experience living with SAD.
My Experience
For the past seven years, I have been diagnosed with SAD every fall and winter.
Like with many health issues, life becomes a mix of good days and bad days.
For those with SAD, lack of sunlight during winter months contributes to disruption in serotonin regulation and melatonin overproduction (with subsequent circadian rhythm interference).
Cycles and regulation are vital to functioning well in our bodies and minds. It makes sense that I feel exhausted—my brain is out of balance, a spinning top crashing to a halt.
It is so validating to know I have SAD. Nothing is wrong with me—it's a health issue.
I also live with Clinical Depression and Bipolar Disorder year-round. Combining SAD with depressive episodes in Minnesota's winter climate is absolutely a challenge.
I experience these symptoms of SAD:
- Irritability
- Lethargic, low energy; easily and continuously fatigued
- Oversleeping (I'll sleep until 4 P.M. if you let me)
- Low or no interest in favorite activities
- Feeling down or hopeless most of the day, every day
- Craving junk food, especially carbs and comfort foods
- Reliable onset of symptoms each fall (usually in September) and equally reliable fade of symptoms in spring (around May)
Treatment helps, though.
- Light boxes mimic outdoor light, tricking my brain to regulate serotonin closer to normal. At least 30 minutes, twice a day. I start using it in September and continue until April. Don't use a light box too close to bedtime.
- Vitamin D is fantastic. Check out Dr. Strobel's module on Vitamin D to learn how important this hormone is to our daily function, especially in the winter.
- I received cognitive behavioral therapy the first two years after my diagnosis. It gave me the mental tools and thought processes to cope with the condition in healthier ways.
- Antidepressants have also been helpful for me long-term. I've found success using Lexapro (also known as Escitalopram Oxalate, which is one of the medications included in a HELPcare membership, by the way). I used to feel shame for benefiting from medication, as if mental health conditions are less real or less debilitating than physical conditions. Now I'm grateful I have access to prescribed medication so I can focus on living well in my body. Or, some days, just living, period.
- Movement helps too. If a full exercise routine isn't approachable for you this season, try something small, like stretching for five minutes daily. Going for a walk outside isn't always an option in Minnesota winters, so you'll have to get a little creative. I enjoy stretching twice daily at work on a yoga mat and I have a treadmill at home for brief indoor walks on cold days. Instead of guilting myself for not doing enough, I thank myself for doing something for my body's wellness.
- Intentionally connecting with friends and family can make a big difference when living with SAD. Maintaining social connections is encouraging for the hardest days. Even when it feels like the last thing you want to do is go out and visit with people, having fun can uplift your mood and remind you of what you enjoy in life.
If you have SAD, try one or all of the above treatment options. Definitely check in with your provider! For me, it's the combination of them all that is most effective.
SAD is a Mental Health Disorder
I think the worst part about SAD for me is how it can amplify my existing struggles with depression. If I only had SAD, I could see myself managing it much easier. Combining SAD with other mental health conditions makes a difficult fall and winter.
If you’re feeling out of it these days and you already have a mental health disorder, let's be friends. You're not alone. You're not crazy. SAD thrives in isolation and guilt, so get through it with someone you love and trust.
If you do not have a mental health disorder, check in with those in your life who do. SAD can affect anyone and in different ways—someday you might struggle with it, too. The best thing you can do to help someone with SAD or other mental health disorders is to be kind and listen. Let them know you're available if they need help, that asking you for help is not a burden, and give them permission to not be okay 100% of the time.
You don't have to tough it out on your own. Be kind to yourself. There's sunshine to be found even when the skies are grey and cold.
If you haven't heard about NAMI, the National Alliance on Mental Health, they have a great website full of resources on SAD and other mental health disorders.
Note: These videos are presented for educational purposes only. Your use of this site does not create a doctor-patient relationship. Specific medical advice is only offered through membership in HELPcare Clinic.
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Thanks for sharing your personal story, @igaase! Very helpful!