SAD- Seasonal Affective Disorder. IT IS A REAL THING!
As the PNW moves into the more dreary months of the year, the days are getting shorter, darkness just seems to linger a whole lot longer, and it gets harder and harder to want to do anything but wrap up in a warm blanket and watch cheesy Hallmark movies all day. The Christmas Countdown began almost a month ago, so you have plenty to choose from! Oftentimes, that feeling of disinterest in doing anything can grow and grow, and soon, sometimes, you notice other changes in your eating habits, your emotional state, and your conscious thoughts. If that feeling happens to you, and you’re wondering why it always seems to happen around the same time of year- you may be suffering from SAD- Seasonal Affective Disorder. IT IS A REAL THING! You are not crazy. You are not being too emotional.
In this episode of M’Kay Let’s Talk About It, we go somewhat in-depth about SAD and how it can truly impact people in places with drearier winters than others. The PNW is a hot spot especially where we live, and sadly, often goes undiagnosed because many people often ignore the symptoms or chop it up to holiday fatigue.
I am about to get real social worker on you and give you some DSM-5 knowledge about SAD. For reference the DSM is the Diagnostic Manual of Mental Disorders. Basically, all counselors, psychologists, and therapists use this book to determine how to/when to diagnose individuals. It is filled with all the great knowledge and although I now work in education, I still look back to my DSM and incorporate it into my work. That being said, let’s talk about SAD.
Seasonal Affective Disorder is a form of depression that typically occurs during the Fall and Winter months (there is a summer one, that is even less common, but it can happen). The most difficult time of year for those who experience SAD are often in late December through February. It is much more than just some down days, and it can be a bit overwhelming.
SAD is said to be connected to a chemical imbalance that is directly connected to the amount of light you are getting each day. It just goes to show how much our bodies are in tune with nature. Everyone has a biological clock, and the lack of sun has a direct impact on that clock on everyone, getting people out of rhythm with themselves. Oddly, I was just working on a paper for my doctoral program, and I was reading this fascinating article about all living things are rhythmic and that, for many people, they are trying to find connection with their rhythm. Which is when people say they don’t vibe with someone, what is really happening is when in conversation with each other, they don’t sync rhythmically. It is a little off topic, but when our bodies adjust to less hours of daylight, less vitamin D, etc., we get out of sync with ourselves. This can lead to the following symptoms:
Sad or depressed
Loss of interest in things you once enjoyed
Changes in your eating habits – craving more carby foods
Changes in sleep- primarily sleeping too much and still potentially feeling fatigued
Increase in purposeless activity (pen tapping, inability to sit still, pacing, etc.)- this has to be severe enough for others to take notice
Feeling worthless
Challenges with staying focused or making decisions
Suicidal Ideation
These symptoms may range from mild to severe. You may not feel all of these things, but often, if you have 3 or more of these symptoms, it is usually a good indicator to maybe seek help.
First and foremost, if you are suffering with thoughts of suicide, are feeling worthless or guilty and are becoming more isolated from the people and things that bring you the most joy, please seek support. Below will be a list of resources that you can use to help you.
If any of these symptoms resonates with you, and you aren’t diagnosed, track in a journal your thoughts and feelings each day. SAD is often hard to diagnose because it shows its face at specific times of the year. However, like most diagnoses, clinicians are looking for patterns. It will be important to track and determine if patterns do exist.
GOOD NEWS! There are treatments!
One of the best forms of treatment for moderate symptoms is the use of Light Therapy. It is amazing what 20 minutes a day with a bright light can do for you. It may take one to two weeks to see results. It isn’t a permanent fix, and you may relapse, but don’t let that deter you from using it every day. Below will be a link to resources for a light therapy box. Physical activity is also a wonderful treatment for those experiencing SAD. Exercises releases all these wonderful chemicals called endorphins, dopamine and serotonin. They trigger positive feelings in the body and help regulate mood. Again, 20-30 minutes a day of simple exercises can make all the difference. Whether is it a walk around your neighborhood or squats in your livingroom, that activity will make you feel more centered.
There are also more intense interventions that you will want to work with a clinician with. Those interventions would be better suited for those experiencing moderate to more severe symptoms.
This all got real technical, real fast! Mental and emotional health is important. We often fix our physical ailments, but we often ignore and feel shame by our unseen challenges. The reality is, we all have them, at some point in our lives. Having a therapist is wonderful! Not only in times of crisis, but every other day as well. When you have a good therapist, you learn how to protect yourself from the impact that big life events can have on you. You learn skills to process through your emotional responses, through your triggers, and the overall anxiety of inevitable change. If you want to live your best life, get a therapist!
Resources
National Suicide Prevention Hotline
Text HOME to 741741
Call 1-800-273-8255
National Suicide Prevention Lifeline Website
Trevor Project Lifeline (LGBTQIA+ under 25)
Text START to 678678
Call 1-866-488-7386
Veterans Crisis Line
Call 1-800-273-8255
Text 838255
Thrive Lifeline (LGBTQIA+ any age)
Call or text (313) 662-8209
SAGE Elder Hotline (LGBTQIA+)
(877) 360-5428
Heather Robertson on Youtube - free workouts, lots of available modifications, and no constant encouragement while you feel like you’re going to lose your lunch.
10 - 20 minute workouts https://youtube.com/playlist?list=PL2ov72VWpiOpFxBOyXlsORojKg89TxAjG
Under 10 minutes https://youtube.com/playlist?list=PL2ov72VWpiOpfxeZYJbmoDaBfsRWwOFuO
She has a ton of variety, longer workouts, low-impact workouts, equipment, no-equipment, and even pre-planned workout programs on her channel. All. For. Free. Maria loves her and gets absolutely nothing out of sharing her channel aside from the warm & fuzzies of sharing a good thing with others.
Light Therapy Lamps- This will give 9 different options that you can choose from! Who doesn’t love options?
References:
https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder