Guest Blog by Misty Schutterle, WSU Graduate Student in Clinical Mental Health and Addiction
Seasonal affective disorder (SAD) is a form of depression that reoccurs around the same time every year. Symptoms of seasonal affective disorder begin to appear in the fall as days become shorter, peaks in winter, and continues until spring or summer arrives. Common signs and symptoms of SAD may include:
- Agitation or anxiety
- Difficulty concentrating
- Low energy level / feeling sluggish
- Loss of interest in activities you once enjoyed
- Feeling depressed most of the day, nearly every day
- Issues with sleep – insomnia or hypersomnia
- Changes in appetite or weight – craving for carbohydrates and sweets
- Feeling hopeless, worthless, or guilty
- Thoughts of death or suicide
Symptoms of SAD often start out mild and become more severe as the season progresses. Left untreated, SAD can be as serious as other forms of depression, causing disruption and dysregulation in multiple life domains. Many SAD sufferers become withdrawn and no longer participate in activities that they once enjoyed, leading to job loss, relationship issues, and suicidality.
Understanding SAD
Biological and psychological factors are clearly at work with SAD. Research has shown that SAD may be caused in part by an out-of-sync body clock. A leading theory suggests that on darker mornings, some people’s brains don’t get the signal the day has begun, which throws their biological clocks out of sync. These people wake up groggy and stay that way, partly because their bodies are still producing the sleep hormone melatonin. SAD may also result from a mismatch between our natural tendency to slow down in winter – just like other animals – and the modern expectation that we stay productive year-round. Rates of SAD in the United States range from about 1 to 5 percent.
Diagnosis
Even with a thorough evaluation, it can sometimes be difficult for your doctor or mental health professional to diagnose seasonal affective disorder because other types of depression or other mental health conditions can cause similar symptoms. To help diagnose SAD, a doctor and mental health professional will do a thorough evaluation, which includes:
- Physical exam –Your doctor may do a physical exam and ask in-depth questions about your health. In some cases, depression may be linked to an underlying physical health problem.
- Lab tests –Your doctor may do a blood test called a complete blood count (CBC) or test your thyroid to make sure it’s functioning properly.
- Psychological evaluation –To check for signs of depression, your doctor or mental health professional will ask about your symptoms, thoughts, feelings and behavior Questionnaires are used to help answer these questions.
- DSM-5 –Your doctor or mental health professional may use one of several diagnoses listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to represent seasonal affective disorder.
Treatments
Common treatments for SAD include light therapy, medications and psychotherapy.
- Light therapy (Phototherapy) – Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals including serotonin, a neurotransmitter linked to mood. Exposure to bright artificial light for at least 30 minutes in the morning helps to reset your Light therapy is a treatment prescribed by a medical doctor and typically used in conjunction with other treatment methods. Light therapy is a first line treatment and typically starts working in a few days to a few weeks.
- Medication – SAD can also be treated with antidepressant medications, including Aplenzin, Forfivo XL, Wellbutrin SR, Wellbutrin XL, Zyban, and Budeprion. Medications can be taken year-round or just in the fall or winter when symptoms appear. Keep in mind that it may take several weeks to notice full benefits from an antidepressant and may require trying several medications before finding one that works. Your doctor will help you decide which options are right for you.
- Psychotherapy (Talk therapy) – Talk therapy is one of the most effective ways to treat SAD and can help with many other aspects of a person’s life. Cognitive behavioral therapy (CBT) is a therapeutic technique used to identify and change negative thoughts and behaviors, which is quite helpful when depression and sadness rear their ugly heads. CBT can help teach healthy ways to cope with SAD, as well as how to better manage stress and anxiety. Being mindful of your thoughts and staying engaged can go a long way in helping to ward off symptoms of SAD. To set up an appointment with a therapist please connect with WSU Counseling Services.
Lifestyle changes and Mind-body connection (Mindfulness)
Schedules help facilitate the achievement of long-term health and wellness. Waking up at the same time every day, getting plenty of exercise, exposure to natural light, eating healthy, staying hydrated, and engaging in life will help you stay well longer. Many SAD sufferers tap into the connections between the mind and body to help alleviate symptoms. Meditation, yoga, and tai chi are used to reduce anxiety and stress, while others paint or dance to help express their inner thoughts and feelings. The goal is to stay active and engaged in in life.
The National Institute of Mental Health (NIMH) has an amazing website where one can find information on all types of conditions including SAD, anxiety, ADHD, OCD, PTSD, personality disorders, substance use, as well as co-occurring disorders. This website is user friendly and an excellent resource in the prevention of and fight against mental illness. I use this website quite often because the information is clear and concise. Check out their website to explore what NIMH has to offer.
The Center for Environmental Therapeutics (CET) has an excellent website with videos, expert panel discussions, conferences, seminars as well as scholarly articles. What is more, CET has sections to meet the needs of mental health professionals, as well as those who are curious about or suffer from SAD. CET also has a shop where you can purchase books, light therapy lamps, a dawn to dusk simulator, and protective eye wear. Their website is comprehensive and user friendly.
There is no substitute for a comprehensive evaluation by a physician or mental health provider. To set up an appointment with a therapist please connect with WSU Counseling Services. To schedule an appointment, please call 507-457-5330 or email the counseling center at
co****************@wi****.edu
. Telehealth appointments are available via Zoom and are convenient for busy students. The counseling center’s hours of operation are Monday – Friday 8 am to 4:30 pm.
