It’s getting colder, it’s getting darker. The pumpkin spice lattes are disappearing from Starbucks menus, Christmas decorations are going up, and ballpark hotdogs feel like distant memories. Many of us are about to get SAD. Not sad, SAD. Seasonal Affective Disorder, a type of depression associated with the low light of fall and winter.
Why We’re Bummed
It’s dark outside.
Like most living things, we rely on the sun for basically everything. In this case, sunlight influences how our bodies produce melatonin and serotonin, which regulate mood and sleep.
Our circadian rhythms are off.
We have natural sleep/wake cycles. When it’s lighter outside, we feel more energetic. When it’s dark outside, we feel more fatigued.
Lack of Vitamin D.
Vitamin D helps regulate mood. Less sunlight means less natural vitamin D in our bodies, which means it’s harder for us to regulate our moods and stave off mood swings.
Genetics.
Some of us are more biologically prone to SAD.
Psychological factors.
Those of us with histories of depression or anxiety may experience SAD more acutely.
How We Can Tell if it’s SAD
The symptoms of SAD often resemble the symptoms of Major Depressive Disorder (MDD), namely:
-Persistent sadness or low mood
-Loss of energy
-Sleeping too much or too little
-Unplanned weight loss or gain in excess of ten pounds within a month
-Difficulty concentrating
-Anhedonia—losing the ability to enjoy things
-Feeling hopeless or helpless
-Self-isolation
The main difference between SAD and MDD is that SAD symptoms come and go depending on the season.
What to Do About SAD
Use a solar lamp.
These mimic natural sunlight and can boost your mood. Half an hour per day should do the trick. There are plenty of solar lamps available online for not much money. Take it from your wine budget if you have to.
Talk to a therapist.
I’m available! Book a session today.
Talk to a psychiatrist.
Antidepressant medications are often effective at managing SAD symptoms, especially when combined with psychotherapy (see # 2 above).
Take care of your health.
Don’t wait for New Year’s to start. Go to the gym. Put down the Halloween candy, eat your fruits, vegetables, whole grains, and lean proteins. Stick to a regular sleep schedule, and for Heaven’s sake, DO NOT use your cell phone in bed. The blue light from your screen messes with your brain’s ability to produce melatonin. An old-timey alarm clock works just fine.
Take Vitamin D.
If you can’t get it from the sun, get it from CVS. It’s good for regulating mood. [Disclaimer: This statement has not been evaluated by the FDA.]
Meditate.
Or whatever you want to call it. Deep breathing, mindfulness, yoga. If it works for you, go for it.
Start Depression Treatment in Des Plaines, IL
Finding the right support can help you through the winter months and all year round in addressing the depression symptoms that affect you most. If you are someone you know is struggling with depression, consider exploring depression treatment with Shapiro Psychotherapy Associates, PLLC. Start the therapy process by following these simple steps:
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Other Services Offered with Shapiro Psychotherapy Associates, PLLC
Depression treatment isn't the only service that I offer support with. At Shapiro Psychotherapy Associates, PLLC, I offer a variety of therapy services to support different parts of your life. Beyond EMDR, I provide Anxiety Therapy, EMDR Therapy, Couples Therapy, Self-Esteem counseling, and more. With my extensive experience and specialized training in multiple therapy modalities, I can customize my approach to meet your specific needs. Reach out today to begin your journey toward a happier, more fulfilling life.
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