A Series of Observations

Today we are discussing seasonal depression, commonly known as “seasonal scaries,” or clinically known as Seasonal Affective Disorder (SAD).

I suffer from SAD. Not specifically diagnosed, but through talks with my therapist we have concluded that I definitely am impacted, to a certain extent, by the changing of the seasons. Typically in the wintertime.

Using this article from The National Institute of Mental Health, we are going to discuss what SAD is, and a few ways that we can support ourselves during the time of year where those symptoms might become more common for us.

WHAT IS SAD?

SAD is known to be short periods of time where an individual might not feel entirely like themselves, or persistently sad without obvious cause. Typically these periods of time start and stop with the changing of the seasons, and although primarily seen throughout the darker and colder months (known as winter-pattern), can happen in the summertime too (known as summer-pattern).

In the most serious of cases, this depression can begin to impact the way a person thinks, feels and behaves, putting themselves and others at risk and often directly impacting their lifestyles.

WHAT ARE THE SYMPTOMS OF SAD?

I have taken these lists directly from the referenced article.

Symptoms of SAD contain are commonly associated with depression and other disorder-specific-symptoms. Please also note that not all those who suffer from SAD will experience every symptom.

It is also important to recognize that winter-pattern SAD is not synonymous with the “holiday blues,” which are feelings of sadness or anxiety developed during certain times of the year due to the various stresses that come during that time (think Christmas or New Years).

SAD is impacted by changes in daylight hours, being the shortening or lengthening of days, not the calendar.

Symptoms of depression can include:

• Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
• Feelings of hopelessness or pessimism
• Feelings of irritability, frustration, or restlessness
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep or appetite or unplanned weight changes
• Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
• Thoughts of death or suicide or suicide attempts

For winter-pattern SAD, additional symptoms can include:

• Oversleeping (hypersomnia)
• Overeating, particularly with a craving for carbohydrates, leading to weight gain
• Social withdrawal (feeling like “hibernating”)

For summer-pattern SAD, additional symptoms can include:

• Trouble sleeping (insomnia)
• Poor appetite, leading to weight loss
• Restlessness and agitation
• Anxiety
• Violent or aggressive behavior

SAD can affect anyone, of any age and background, and is typically diagnosed with a health provider or specific mental health specialists. SAD tends to impact women more than men, as well as those living in northern regions more than southern.

For further information on who can become affected by SAD and potential causes, refer to the full article.

SPOOKY SEASON PREPARATIONS

Now that the technical stuff is out of the way, we can talk about the things we can do to minimize the effects of SAD, or how to prepare when we know the seasons are starting to change.

According to the article, the primary treatments recognized by professionals for SAD include: light therapy, psychotherapy, antidepressant medication, and vitamin D. According to TikTok, there are many people out there that give prettier and more romanticized advice.

Light therapy can include alarm clocks that mimic the sunrise, like this one that I currently own, or the infamous Hatch alarm clock. We’re all no strangers to other forms of light therapy, which have been circulating the internet for a while now. The process is the same, but with a daylight colored light. With daily practice, this helps the brain to produce all the right chemicals, such as serotonin, and leads to a happier disposition.

Psychotherapy primarily includes talk therapy, and cognitive behavioral therapy (CBT) being the most commonly practiced for those with SAD. Cognitive behavioral therapy is practiced to help those with SAD (or other mental needs) gain skills to challenge and change intrusive and/or unhelpful thoughts and recognize behaviors to improve depressive and anxious feelings.

Antidepressant Medication: consult with your physician. This is something that without a doubt is a great tool when used correctly, but not something I am willing to try or feel that I need to.

Vitamin D: vitamin D is something in my supplement routine all year round. As someone who lives in NYS and comes from Greek descent, the sun and vitamin D are essential to my wellbeing. However if you haven’t tried taking a vitamin D supplement towards the end of summer through the winter period, if not all year, I highly recommend it!

Here is other advice that I have gained online or through experience:

1. Gentle walks or general movement daily (preferably outside)
2. Sitting in the sun at every opportunity, even if it’s through a window
3. Maintain routines the best you can. That includes:
   • Consistent sleep schedule
   • Consistent exercise schedule
   • Continue to add fun outings and time spent with those you love
4. Create things in your routines or life that you can look forward to (such as shows, weekend trips, date nights, crafts, classes, anything you like)
5. Cook your meals from scratch. This gives us a sense of accomplishment while also nourishing our bodies. The internet is full of season appropriate recipes featuring vegetables that are in season. The crockpot can be used to filth this time of year, which can give us a great meal with very little effort!
   • Overly processed foods can often be convenient, but usually do not give the nutrients our bodies are really begging for. I highly recommend cutting back on processed and fried foods and if need be, meal prep to help keep you consistent.
   • Focus on warm foods as well
6. Take your time, with everything!
7. Might seem counter productive, and this is something I do all year round, but I avoid “the big light” in the evenings. Meaning the primary light within a room, vs lighting candles or using lamps, etc. Avoiding the big light and using softer lights are more comforting, generally causes less stress, and allows your body to follow its natural rhythms when it comes to sleeping and such.

Here is a creator, Jodie Melissa, on TikTok that I enjoy for slow living content, and she shares ways to enjoy the colder months without overwhelming our minds and bodies with the need to persistently be “productive.”

You can search “seasonal depression” or “slow living practices” to find many other creators that help encourage and educate those who need it.

Truthfully, the gist of combating seasonal depression includes leaning into the cozy vibes and slowing down, as we are intended to during that time, giving our bodies the extra rest it might need, and nourishing it as good as we can. Often because of our cultures or obligations we are expected to operate at very high levels all year round, which isn’t realistic or sustainable. That can cause a lot of dissonance mentally, and with the minimal sunlight, a recipe for disaster!

As always, consult with your doctors and providers if your symptoms begin to impact your life and relationships, or desire to live.

If your symptoms are more mild, I believe there is a lot in our control to manage them! Hopefully this fall is gentle and relaxing, and we can unwind from a brilliant summer into a peaceful winter. I have faith in us!

What are ways that you like to enjoy the colder months? Let me know in the comments!