Beating seasonal affective disorder (SAD)

Does your mood become grey as the cooler, darker months roll in? Although also known as "the holiday season," for many, this time of year comes with depressed mood, fatigue, insomnia, oversleeping, weight gain, appetite changes, and trouble concentrating, to name a few. These are all symptoms of Seasonal Affective Disorder (SAD), which is a mental health disorder impacting over three million Americans each year.

Symptoms of SAD can begin as early as late August or as late as January or February. On average, symptoms start in October or November and last about five months. Symptoms can increase or decrease during this time, depending on how much light you're exposed to. For example, a cloudy day can worsen symptoms, and a sunny day can mitigate symptoms.

How do I know if I might have SAD?

The most common symptoms of fall/winter seasonal affective disorder can be organized into four major categories:

• Physical symptoms of SAD:
  • Low energy, changes in appetite (increase, decrease, and cravings for carbohydrates), stomach aches, changes in weight, muscle aches and pain, and headaches.
• Emotional symptoms of SAD:
  • Feeling depressed, anxious, sad, irritable, and decreased enthusiasm for things previously enjoyed.
• Cognitive symptoms of SAD:
  • Trouble concentrating, forgetfulness, negative self-talk (e.g., "I can't stand winter"), ruminations of death, and suicide.  
• Behavioral symptoms of SAD:
  • Changes in eating habits (eating more or less and excessive carbohydrate consumption), reduced activity, withdrawing socially, crying spells, and sleep problems (excessive sleeping, insomnia, restlessness).

What can I do if I have SAD?

According to the American Psychological Association, SAD is a type of depression that may best be treated with Cognitive Behavioral Therapy (CBT) – an evidence-based psychotherapy – as research indicates more long-term benefits than those from anti-depressant medication or light therapy. Other popular forms of treating SAD are with negative ions, medication, diet, exercise, and supplements.

CBT for SAD

CBT includes various types of cognitive, emotive, and behavioral interventions that can help you overcome SAD. Here's one method you can try on your own at home:

The CBT model suggests that once you are experiencing depression, by increasing your activity, the depression will lessen, which will be followed by more activity, which will be followed by decreased depression, and so on. One of the many tools that can be utilized during CBT is a weekly pleasant activities plan." Such a planner includes creating a calendar with planned activities and filling in when the activity was done, for how long, and an enjoyment rating. Observing a visual log of positive outcomes can encourage you to keep trying to change your behaviors.

If you think you may be experiencing SAD, by reading this post, I hope you'll recognize that it is a treatable condition and there is help. At PACT, we provide a free consultation to see if therapy might be the right fit for you. Contact us today.

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References:

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders
(5th ed.). Washington, DC: Author.

Rohan, K. J. (2009). Coping with the seasons: A cognitive-behavioral approach to seasonal
affective disorder. New York, NY: Oxford University Press.

Rosenthal, J. Z., & Rosenthal, N. E. (2006). Seasonal affective disorder. In D. J. Kupfer, A. F.
Schatzberg & D. J. Stein (Eds.), Textbook of mood disorders (pp. 527–540). Arlington,
VA: American Psychiatric Publishing, Inc.