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December is Seasonal Depression Awareness Month
Wintertime blues: How to manage seasonal depression
December is Seasonal Depression Awareness Month. Seasonal affective disorder (SAD) is a form of mild to moderate depression that descends in the fall or winter months and fades in spring. In addition to sadness and irritability, symptoms can include:
- Oversleeping
- Increased appetite
- Craving carbohydrates or sugar
- Social withdrawal
- Low energy
Some people feel the slump at the same time every year, but certain factors can bring it on for the first time. Moving to a new region or a home that receives less light, an especially harsh winter, working the night shift, and physical or emotional stress all predispose you to seasonal mood changes.
The term “seasonal affective disorder” was coined in the 1980s by Norman Rosenthal, MD, a psychiatrist and research scientist who studied mood and biological rhythm disorders at the National Institutes of Mental Health. By the 1990s, the concept of seasonal depression was generally accepted by most Americans.
Doctors and therapists often recommend a combination of therapies for the treatment of SAD. “Focus on the four pillars of health: nutrition, exercise, sleep and relaxation,” according to Gabriela Cora, MD, a psychiatrist, wellness coach, and medical director with Aetna Behavioral Health. Dr. Cora advises, “Plan more outdoor activities and eat more plant-based foods.” Some SAD sufferers manage their symptoms with vitamin D supplements in the fall and winter months. Vitamin D deficiency has been linked to depression; your primary care physician can check your D level with a blood test.
A winter vacation can also do wonders for your state of mind, and some people suffering from SAD truly consider it a health requirement. Experts agree that spending a few days somewhere warm and sunny can quickly melt the most stubborn winter blues, due to serotonin flooding the brain.
If you feel hopeless or unable to function, self-care is not enough. See your primary care physician or a counselor as soon as you can. You’ll be screened for common conditions that can mimic or worsen seasonal depression, from thyroid problems to anemia (a vitamin B deficiency). Therapy and medication have both been shown to alleviate major depression. Light therapy can also raise your spirits, sometimes dramatically.
A Scandinavian proverb advises, “There’s no such thing as bad weather, only inappropriate clothing.” In other words, proper preparation and a can-do attitude have a huge impact on our experience of winter.
For information on Seasonal Depression Awareness Month, visit here.
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