For many, the holiday season can bring with it joy and cheer. However, as the winter months set in and the changes in weather and sunlight extend on, some people experience changes in mood and behavior.
More than 13 million adults in the U.S. experience Seasonal Affective Disorder (SAD) and it typically lasts about 40% of the year – most often in January and February – according to the American Psychiatric Association.
“SAD is more than just the holiday blues – shorter daylight hours and fewer chances of sunlight in the winter months can have a big effect on our mental health,” Katie Yesis, Trillium Place Community-Based Behavioral Health Manager, an affiliate of Carle Health, said.
“This time of the year can cause changes in the brain and body that lead to an increase in anxiety symptoms, depression symptoms and other mental health struggles,” Wendi Ashford, Therapy Services and Program Development Manager for Carle BroMenn Medical Center, added. “Additionally in the winter, we have less movement, which limits physical activity and can affect us mentally.”
Common Symptoms
SAD is most seen in adults rather than kids, but experts say it can begin at any age.
The symptoms can vary depending on factors like sleep schedule and even geographic location.
“Cold and dreary weather can lead to more isolation and time inside for various reasons – it could be due to illness, being tired, or other factors. Spending time with others is an essential part of our well-being, which can be harder to accomplish in the winter months,” Ashford said.
Seasonal changes can also lead to changes in routine. Experts note it is common for people with SAD to feel tired and fatigued, which often can negatively affect sleep schedules.
“Individuals tend to feel sad or down with little interest in doing activities that normally make them happy – sometimes those outdoor activities we enjoy aren’t as easy when it’s cold or wet out, making it even harder to find the motivation to stay active,” Yesis added.
Additionally, SAD can lead to changes in diet and appetite – it is known to cause cravings for foods high in carbohydrates and fats, which can cause weight gain, increased appetite, overeating or binge eating.
“Exercise is so important for our physical and mental health during these months – although outdoor exercise is most effective because we are still receiving light, we can try to use our exercise equipment close to a window so we can still get some light,” Ashford said.
Ways to Combat SAD
SAD can be treated in a lot of ways, many of which do not require medication or a visit to the doctor.
As Ashford mentioned, experts agree the best way to combat seasonal depression is access to light.
Sunlight is the best option, but light therapy - a treatment method where bright, often artificial light helps to regulate circadian rhythm and improve one’s mood – is also very effective.
Light therapy can, however, cause other side effects, so it is always recommended that a healthcare professional monitors one’s use.
“People with seasonal affective disorder can counteract the symptoms by trying to get outside when the sun is out or using a sun lamp,” Yesis said. “Vitamin D is crucial to our wellbeing, and
what a lot of people don’t know is they can also increase their vitamin D through cooking with foods that are rich in the vitamin; like eggs, milk and some fish.”
Ashford adds another effective way to combat SAD is staying active and socializing with friends and family whenever possible.
“There is a causal relationship between social isolation and depression. It is important that if you are experiencing SAD to prioritize social activities,” Ashford said.
“Make a habit of going for short walks or using a local gym to work out when the weather is bad. Making sure not to isolate is also important during this time as it helps us to feel connected – it is proven we are more likely to stay involved in activities and less likely to experience worsening symptoms,” Yesis added.
Additional recommendations for combatting SAD
For more information about Trillium Place, click here. For more information on Carle Health Behavioral Health Services, click here.
More than 13 million adults in the U.S. experience Seasonal Affective Disorder (SAD) and it typically lasts about 40% of the year – most often in January and February – according to the American Psychiatric Association.
“SAD is more than just the holiday blues – shorter daylight hours and fewer chances of sunlight in the winter months can have a big effect on our mental health,” Katie Yesis, Trillium Place Community-Based Behavioral Health Manager, an affiliate of Carle Health, said.
“This time of the year can cause changes in the brain and body that lead to an increase in anxiety symptoms, depression symptoms and other mental health struggles,” Wendi Ashford, Therapy Services and Program Development Manager for Carle BroMenn Medical Center, added. “Additionally in the winter, we have less movement, which limits physical activity and can affect us mentally.”
Common Symptoms
SAD is most seen in adults rather than kids, but experts say it can begin at any age.The symptoms can vary depending on factors like sleep schedule and even geographic location.
“Cold and dreary weather can lead to more isolation and time inside for various reasons – it could be due to illness, being tired, or other factors. Spending time with others is an essential part of our well-being, which can be harder to accomplish in the winter months,” Ashford said.
Seasonal changes can also lead to changes in routine. Experts note it is common for people with SAD to feel tired and fatigued, which often can negatively affect sleep schedules.
“Individuals tend to feel sad or down with little interest in doing activities that normally make them happy – sometimes those outdoor activities we enjoy aren’t as easy when it’s cold or wet out, making it even harder to find the motivation to stay active,” Yesis added.Additionally, SAD can lead to changes in diet and appetite – it is known to cause cravings for foods high in carbohydrates and fats, which can cause weight gain, increased appetite, overeating or binge eating.
“Exercise is so important for our physical and mental health during these months – although outdoor exercise is most effective because we are still receiving light, we can try to use our exercise equipment close to a window so we can still get some light,” Ashford said.
Ways to Combat SAD
SAD can be treated in a lot of ways, many of which do not require medication or a visit to the doctor.
As Ashford mentioned, experts agree the best way to combat seasonal depression is access to light.
Sunlight is the best option, but light therapy - a treatment method where bright, often artificial light helps to regulate circadian rhythm and improve one’s mood – is also very effective.
Light therapy can, however, cause other side effects, so it is always recommended that a healthcare professional monitors one’s use.
“People with seasonal affective disorder can counteract the symptoms by trying to get outside when the sun is out or using a sun lamp,” Yesis said. “Vitamin D is crucial to our wellbeing, and
what a lot of people don’t know is they can also increase their vitamin D through cooking with foods that are rich in the vitamin; like eggs, milk and some fish.”Ashford adds another effective way to combat SAD is staying active and socializing with friends and family whenever possible.
“There is a causal relationship between social isolation and depression. It is important that if you are experiencing SAD to prioritize social activities,” Ashford said.
“Make a habit of going for short walks or using a local gym to work out when the weather is bad. Making sure not to isolate is also important during this time as it helps us to feel connected – it is proven we are more likely to stay involved in activities and less likely to experience worsening symptoms,” Yesis added.
Additional recommendations for combatting SAD
- Maintain a structured sleep schedule. “Having a good sleep routine and making sure you are getting enough sleep is incredibly helpful in combatting symptoms of SAD,” Yesis said.
- Write down your thoughts. “Journaling is a great way to get negative thoughts out of your head and onto paper. It can also help you identify your SAD triggers,” Ashford said.
- Get enough sleep. “Having a good sleep routine to make sure you are getting enough sleep can also help combat symptoms of seasonal affective disorder,” Yesis said.
- Chase the sun. “If you can, take a vacation to a warmer climate. Even a short break can help,” Ashford said.
For more information about Trillium Place, click here. For more information on Carle Health Behavioral Health Services, click here.
Categories: Staying Healthy
Tags: affective, behavioral, cold, depression, disorder, health, seasonal, winter