Seasonal depression, also known as Seasonal Affective Disorder (or SAD), is a form of depression that typically impacts people during winter months, when days get shorter, sunlight is in short supply, and temperatures dip. We are especially affected by seasonal depression in our great state of Minnesota.
Research shows that about six percent of Americans, primarily those living in northern states (like Minnesota), suffers from seasonal depression.
Another 14% of Americans experience a milder form of seasonal depression, called the “winter blues.”
Though the disorder affects both men and women, it’s more common among women.
Symptoms of seasonal depression
Symptoms of seasonal depression appear in the fall or early winter and last until spring with its warmer, longer, and sunnier days.
At first, symptoms may be mild and get worse as winter progresses.
Signs and symptoms of seasonal depression include:
- Tiredness or low energy
- Loss of interest in activities you usually enjoy
- Increased appetite, especially for foods high in carbohydrates
- Sleeping more than usual
- Difficulty with focus and concentration
For sure, short, cold days in Minnesota’s Fall/Winter are a perfect storm for experiencing seasonal depression.
If you experience symptoms of seasonal depression, here are three ways you can reduce the symptoms and improve your wellbeing.
1. Get Some Sunshine & Move
While the temperatures outside may be a bit harsher (ok, sometimes a LOT harsher) than you’d like, bundling up and going outside is a must.
Take a quick stroll around the block around noon, when the sun is at its brightest.
Our bodies need sugnlight to boost levels of vitamin D. According to research, exposure to sunlight accounts for 90% of the vitamin D requirement for an individual.
And a vitamin D defficiency has been linked to mood swings, headaches, and fatigue.
Exercise is one of the best ways to release serotonin, the feel-good hormone. What could be better than walking (or running or exercising) outside and getting some sunshine at the same time?
Can’t get outside? Keep the curtains and blinds open to let in as much natural light as possible. Curl up with a good book (or your honey or your cat) by the window.
2. Use a light therapy box
When the sun refuses to shine and the weather is too severe to spend much time outside, the use of a SAD light may be a good idea.
A SAD light, also called a light therapy box, can help reduce the symptoms of seasonal depression.
The light therapy box produces light that mimics natural outdoor light.
Light therapy is believed to change the brain chemicals linked to mood and sleep, thus easing SAD symptoms.
Light therapy boxes are not approved or regulated by the Food and Drug Administration for seasonal depression treatment. Understanding your options is important – read this Mayo Clinic article about SAD light choices and considerations.
3. Talk with your doctor
SAD is a form of depression. Your doctor can determine whether you have seasonal affective disorder or another form of depression, where a different treatment would be prescribed.
Your doctor can also determine whether you have a vitamin D deficiency and can tell you how to treat it.
Are you experiencing symptoms of seasonal affective disorder and would like support from a licensed therapist? Contact Ania today.